Menopause Diet: 4 Foods to Manage Nighttime Insomnia

Menopause brings with it several symptoms that can make women very uncomfortable, and insomnia is one of them. However, making some dietary changes can help control this.

Menstrual cycles are an integral part of every woman’s life and there’s a whole different level of connection with those cramps. Whether it’s winter, summer or spring, menstruation is never a good time. Mood swings, hot flashes, sleep problems to cravings, we all have different stories built around those seven days in our lives each month. Everything comes to a standstill at some point, and that includes the menstrual cycle. However, this transition to standstill also brings with it certain symptoms and certain pains and requires a certain lifestyle to ease the transition. A major problem that many women face is insomnia.

Menopause and insomnia are closely linked, and many women experience sleep disturbances during this transition in their lives.

Why do women experience insomnia during menopause?

• Hormonal changes: During menopause, a woman’s body undergoes significant hormonal changes, most notably a drop in estrogen and progesterone levels. These hormonal fluctuations can disrupt the body’s natural sleep-wake cycle, making it difficult to fall asleep and sleep through the night.
• Hot flashes and night sweats: Hot flashes, characterized by sudden feelings of intense heat and sweating, are common symptoms of menopause. They can occur at any time, including during sleep, and can disrupt sleep patterns. Night sweats, or excessive sweating during sleep, can also contribute to sleep disorders and insomnia.
• Mood swings: Menopause can be accompanied by mood swings, anxiety and irritability, which can affect sleep quality. These emotional changes can make it difficult to relax and fall asleep, leading to insomnia.
• Physical Symptoms: Menopause symptoms such as vaginal dryness, frequent urination and joint pain can cause physical discomfort that disrupts sleep. Discomfort and pain can make it challenging to find a comfortable sleeping position and maintain uninterrupted sleep.
• Stress and lifestyle factors: Menopause is often accompanied by several stressors, including changes in work, family and personal life. Increased stress levels and lifestyle factors, such as poor dietary habits, lack of exercise and irregular sleep routines, can further contribute to insomnia during menopause.

However, menopause doesn’t have to mean sleepless nights! Award-winning nutritionist Lovneet Batra uses nutrient-dense foods for better sleep and fewer symptoms.

• Magnesium can promote sleep by regulating your body’s circadian rhythm, known as the body’s natural clock, and increasing muscle relaxation. So try foods like ginger, almonds, cashews and sesame seeds.
• Vitamin E helps reduce night sweats and hot flashes, allowing you to sleep well at night. Easily found in almonds, coconut, linseed, pistachio, sunflower seeds
• Omega-3 is a healthy fatty acid that can improve mood and sleep disorders. Easily found in fish, Bajra, Barley corn and Ragi.
• Isoflavones are found in soy products and mimic estrogen, which can help reduce hot flashes and other symptoms of menopause, improving sleep quality.