If we often talk about hot flashes, mood disorders and urinary problems during menopause, we talk less about symptoms that affect the nights. Just like the days, the nights can also be trying. Between night sweats, joint pain and even nocturia, this moment, which was once synonymous with rest and respite, can become a real test. According to a British poll carried out in October 2023, more than 2 in 3 postmenopausal women lose 2.5 hours of sleep per night, which represents 37 fewer days per year.
During this pivotal period, many women have to fight against insomnia, whether because of symptoms that make them tired or because of age-related sleep disorders. Change your bedtime routine can then help you get better sleep, just like your diet. What we eat and drink on a daily basis has direct repercussions on our energy, but also on our nights, as explained by Faye James, Australian nutritionist, in the columns of HELLO! magazine.
Favor foods with a low index glycemic to combat lack of sleep
Our sleep is directly linked to our diet. We notice, for example, if we go to bed immediately after drinking coffee or eating a hearty meal, the arms of Morpheus will be difficult to find. And for good reason, certain foods, stimulants or diuretics, prevent you from sleeping. Conversely, others will promote sleep and help you find restful sleep. Faye James therefore recommends favoring foods with a low glycemic index. As a reminder, the glycemic index makes it possible to measure and classify foods according to the blood sugar level, after ingestion of the food in question. Between 0 and 100, the higher it is, the greater the sugar level released into the blood. In a dedicated article, we listed a whole series of low glycemic index foods, between fruits, vegetables, legumes and cereals, but also poultry and fish. As an example, Faye James recommends breakfast to opt for a natural yogurt with berries and nuts.
Pay attention to your dinner time so as not to disrupt your digestion during menopause
You can sometimes be tempted to eat dinner late, whether after a long day at work or after the evening movie if a sudden urge comes knocking at your stomach’s door. And yet, going to bed with a full stomach is a bad idea because this is likely to disrupt your sleep, as the nutritionist explains. By eating late, the body will mobilize energy to digest and will therefore not be able to rest as you wish. In addition, you risk disrupting your biological clock. Instead, try to eat your last meal at least three to four hours before go to bed, advises the expert.
Choose your snacks wisely and avoid processed foods which will increase insomnia
Finally, Faye James gives one last tip which concerns snacks before going to sleep. If you are a gourmet by nature and like to treat yourself with an en-cas shortly before bedtime, Do not deprive yourself ! On the other hand, avoid sugars and cereals transformed. Instead, choose a balanced plant-based snack, like apple slices with almond butter, blueberries with plant-based milk or hummus with carrots. If you have difficulty recognizing processed foods on the shelves of your supermarket, we explain exactly how hunt down these false friends and avoid pitfalls.
Source :
Menopause and insomnia, tips on how to manage it effectively according to a nutritionist – HELLO! magazine
