How to improve sleep during menopause

If you’re in the throes of menopause, you’ll likely already be familiar with the usual symptoms of hot flashes, mood swings, and brain fog, but you may have found that your sleep is also affected. As many as 60% of menopausal women experience sleep difficulties, which can then exacerbate other symptoms.¹ The good news is there is something you can do to improve your rest: menopause and sleep can be improved by first addressing your diet.

Read on to find out more about menopause and sleep, why there’s a relationship between the two, and our top tips for improving your sleep and losing weight during menopause.

Why does menopause affect sleep?

Menopause can affect sleep in multiple ways. While many women struggle with getting to sleep, most find that the biggest issue is actually staying asleep.² Although there is no single cause, several key factors can disrupt a good night’s rest:

• Low mood³
• Lifestyle factors and weight gain
• Hot flashes⁴
• Hormones changes⁵
• Medication⁶

Simple tips for better sleep during menopause:

• Eat good-mood food: A Mediterranean-style diet, particularly rich in high-fibre foods, helps feed the gut bacteria that create serotonin – which your body then converts into the sleep hormone melatonin.
• Keep your room cool: Set your room temperature to around 15-19°C. Keeping your bedroom cool promotes the natural onset of sleep, while keeping a cool, wet flannel by your bed can help regulate your body temperature during nighttime hot flashes.
• Stay active with mindful exercise: Engaging in low-impact physical activity during the day, such as yoga or Pilates, helps tire you out for bed and encourages longer, less interrupted sleep. Research shows that gentle exercise specifically helps improve sleep quality while alleviating fatigue, anxiety, and depression.
• Try Time-Restricted Eating (TRE): A 2019 study by the Salk Institute found that participants practicing intermittent fasting saw improvements in blood pressure, blood sugar, and waist circumference, alongside longer and less interrupted sleep. Check out the different TRE eating plans we have available on our Programme to find out more.

How to lose weight during menopause

Menopause changes the way your body metabolises fat and sugar, alters your gut microbiome, and impacts your body shape – leading the average woman to gain around five pounds. Because weight gain can adversely affect sleep quality, managing your weight is a great strategy for better rest.

Focusing on a Mediterranean-style diet centered on whole foods, healthy fats, protein, and fibre is the foundation for weight loss during menopause. Structured eating patterns such as a keto diet, a 5:2™ plan, or The Very Fast 800 can further accelerate these results. If you need a little guidance, our Programme offers different meal plans which are all grounded in the principals of a Mediterranean-style diet.

In addition to dietary changes, incorporating targeted exercise is essential for weight management and overall health:

• Aerobic activity: Exercises that elevate your heart rate – such as dancing, aerobics, or cycling – are particularly effective for weight loss during menopause.
• Strength training: Weightlifting or resistance exercises help maintain vital bone density and muscle mass, both of which naturally decline during this life stage.

We’ve included both low impact strength training and aerobic exercise videos on our Programme, so no need for a gym or fancy equipment; simply pop on a video that takes your fancy and get moving your way to a healthier you!

Recipes to help

Cheddar Chickpea Slice: Chickpeas are naturally high in phytoestrogens which have been found to benefit postmenopausal health. They’re also a source of tryptophan, an amino acid that can help to improve sleep. As this versatile legume may aid in both menopause and sleep, this high fibre Cheddar Chickpea Slice can be eaten for breakfast, lunch or dinner.

Creamy Lemon Chicken: As the decline in oestrogen during menopause has been linked to decreased muscle mass, it’s important to keep up your protein intake, ultimately assisting with healthy weight loss. This high protein Creamy Lemon Chicken is packed full of satiating protein, and is keto and fasting friendly.

Grilled Spicy Salmon with Avocado Salsa: Oily fish, like salmon, are high in vitamin D and omega-3 fatty acids, which both have been found to increase the level of serotonin, the happy hormone. As serotonin is later converted into melatonin, the sleep hormone, it’ll have benefits with both menopause and sleep. This particular salmon dish is low carb too, aiding a weight loss journey, so it’s a real win-win!

So there you have it: all you need to know about menopause and sleep. Sign up today to your 7-day free trial of our Programme for menopause-friendly meal plans, recipes and exercise videos to help you on your journey. It’s time to say goodbye to that excess menopause-weight, and hello to a good night’s sleep!