How does menopause affect sleep patterns. What is the connection between diet and insomnia in postmenopausal women. Can a low-glycemic index diet help alleviate menopausal insomnia symptoms. What are the best dietary choices for improving sleep quality during menopause. How do hormonal changes impact sleep during menopause. What are the long-term health implications of insomnia in postmenopausal women. Which foods should be avoided to promote better sleep during menopause.

The Prevalence of Insomnia in Menopausal Women

Insomnia is a widespread issue among women, particularly those experiencing menopause. According to data from the National Institutes of Health, sleep disturbances affect a significant portion of women at various stages of their reproductive lives:

• 16% to 42% before menopause
• 39% to 47% during perimenopause
• 35% to 60% after menopause

These statistics highlight the increasing prevalence of sleep issues as women transition through menopause. But why does this happen?

Factors Contributing to Menopausal Insomnia

Several factors contribute to the high incidence of insomnia during menopause:

1. Hormonal changes
2. Altered sleep requirements
3. Increased irritability
4. Hot flashes

These factors can disrupt sleep patterns and make it difficult for menopausal women to get a good night’s rest. Is there a way to mitigate these effects?

The Link Between Diet and Insomnia in Postmenopausal Women

Recent research suggests that diet may play a crucial role in the development of insomnia among postmenopausal women. A study involving over 50,000 postmenopausal women, with an average age of 63, examined the relationship between various dietary factors and the risk of developing insomnia.

Key Findings of the Study

The researchers analyzed several aspects of the participants’ diets, including:

• Glycemic index (GI) and glycemic load (GL)
• Added sugars
• Starch
• Total carbohydrate intake
• Dietary fiber
• Specific carbohydrate-containing foods (whole grains, refined grains, fruits, vegetables, and dairy products)

After a three-year follow-up, the study revealed some interesting correlations. How did diet impact the risk of insomnia?

The Impact of High-GI Foods on Insomnia Risk

The study found that women who consumed a higher-GI diet were at greater risk of developing insomnia. Additionally, those who included more added sugars in their diet also faced an increased risk. These added sugars included:

• White sugar
• Brown sugar
• Syrups
• Honey
• Molasses

Conversely, women who consumed more whole fruits and vegetables had a lower risk of developing insomnia. This suggests that the type of carbohydrates consumed may play a significant role in sleep quality.

Understanding the Glycemic Index

The glycemic index (GI) is a scale from 0 to 100 that ranks foods based on how much they raise blood sugar levels after consumption. High-GI foods are rapidly digested, absorbed, and metabolized, causing spikes in blood sugar and insulin levels. Examples of high-GI foods include:

• Processed grains (bread, pasta, baked goods, white rice)
• Foods with added sugars (sugary beverages, sweets)

Low-GI foods, on the other hand, do not cause significant spikes in blood sugar and insulin levels. These include:

• Most fruits and vegetables
• Legumes and beans
• Nuts and seeds
• Whole grains

The Mechanism Behind High-GI Foods and Insomnia

Researchers hypothesize that high-GI foods may cause insomnia due to the rapid spike and subsequent crash in blood sugar levels. When blood sugar and insulin levels peak after consuming high-GI foods, they tend to drop quickly, which can lead to various symptoms, including sleep disturbances.

This theory is supported by multiple studies cited by the researchers. The rapid fluctuations in blood sugar levels may disrupt the body’s natural sleep-wake cycle, making it harder for individuals to fall asleep or stay asleep throughout the night.

The Broader Impact of Nutrition on Sleep and Health

The connection between diet and sleep quality is just one aspect of the broader impact of nutrition on overall health. Numerous studies have linked diet quality to various health outcomes, including:

• Heart disease
• Stroke
• Dementia
• Depression
• Cancer

This new research adds sleep problems to the list of health issues that can be influenced by diet. It’s not just about consuming healthy foods, but also about avoiding unhealthy ones. How can postmenopausal women apply these findings to improve their sleep quality?

Practical Dietary Recommendations for Better Sleep During Menopause

Based on the study’s findings, here are some practical dietary recommendations for postmenopausal women looking to improve their sleep quality:

1. Prioritize Low-GI Foods

Aim to incorporate more low-GI foods into your diet, such as:

• Fruits and vegetables
• Beans and legumes
• Nuts and seeds
• Whole grains
• Lean protein sources

For example, opt for plain yogurt with berries and nuts instead of cereal or bagels for breakfast. For dinner, choose a plate of roasted vegetables and grilled salmon over pasta and meatballs.

2. Avoid Large Meals Before Bedtime

As a general rule, consume large meals at least three to four hours before lying down. This allows your body sufficient time to digest the food and prevents discomfort that may disrupt sleep.

3. Choose Sleep-Friendly Snacks

If you need a small snack closer to bedtime, avoid sugars and processed grains. Instead, opt for balanced, plant-based options such as:

• Sliced apple with almond butter
• Blueberries with nut milk
• Hummus with carrot sticks

The Role of Other Lifestyle Factors in Managing Menopausal Insomnia

While diet plays a crucial role in managing insomnia during menopause, it’s important to consider other lifestyle factors that can contribute to better sleep quality. These include:

1. Maintaining a Consistent Sleep Schedule

Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock and improve sleep quality.

2. Creating a Relaxing Bedtime Routine

Develop a calming pre-sleep routine to help your body and mind wind down. This may include activities such as:

• Reading a book
• Practicing gentle yoga or stretching
• Taking a warm bath
• Listening to soothing music

3. Optimizing Your Sleep Environment

Create a sleep-friendly bedroom by:

• Keeping the room cool and well-ventilated
• Using blackout curtains or an eye mask to block out light
• Investing in a comfortable mattress and pillows
• Reducing noise with earplugs or a white noise machine

4. Managing Stress and Anxiety

Stress and anxiety can significantly impact sleep quality. Consider incorporating stress-reduction techniques such as:

• Meditation
• Deep breathing exercises
• Journaling
• Regular exercise (but not too close to bedtime)

The Importance of Addressing Insomnia in Postmenopausal Women

Insomnia is not just a minor inconvenience; it can have significant impacts on overall health and well-being. Chronic sleep deprivation has been linked to various health issues, including:

• Increased risk of cardiovascular disease
• Weakened immune system
• Cognitive decline and memory problems
• Mood disorders such as depression and anxiety
• Weight gain and metabolic issues

For postmenopausal women, addressing insomnia is crucial for maintaining quality of life and preventing potential long-term health complications. By adopting a low-GI diet and implementing other sleep-promoting strategies, women can take proactive steps to improve their sleep quality during this transitional period.

Future Research Directions in Menopausal Insomnia and Nutrition

While the current study provides valuable insights into the relationship between diet and insomnia in postmenopausal women, there is still much to explore in this field. Future research directions may include:

1. Long-term Studies

Conducting longer-term studies to assess the sustained impact of dietary changes on sleep quality in menopausal women.

2. Personalized Nutrition Approaches

Investigating how individual factors such as genetics, gut microbiome composition, and lifestyle habits may influence the effectiveness of low-GI diets in managing insomnia.

3. Combination Therapies

Exploring the potential synergistic effects of combining dietary interventions with other treatments, such as cognitive behavioral therapy for insomnia (CBT-I) or hormonal therapies.

4. Mechanisms of Action

Delving deeper into the biological mechanisms through which high-GI foods and added sugars may disrupt sleep patterns in menopausal women.

5. Impact on Other Menopausal Symptoms

Investigating whether adopting a low-GI diet can alleviate other menopausal symptoms, such as hot flashes or mood swings, in addition to improving sleep quality.

As research in this area continues to evolve, it is likely that we will gain a more comprehensive understanding of the complex relationship between diet, sleep, and menopausal health. This knowledge will enable healthcare providers to develop more targeted and effective strategies for managing insomnia and other sleep disturbances in postmenopausal women.

Empowering Postmenopausal Women to Improve Sleep Quality

The findings of this study highlight the potential for dietary interventions to improve sleep quality in postmenopausal women. By making informed choices about their diet and lifestyle, women can take an active role in managing their sleep health during and after menopause.

Key takeaways for postmenopausal women looking to improve their sleep quality include:

• Prioritize low-GI foods in your diet
• Limit intake of added sugars and processed grains
• Increase consumption of whole fruits and vegetables
• Pay attention to meal timing and portion sizes, especially in the evening
• Incorporate other sleep-promoting lifestyle habits
• Consult with healthcare providers for personalized advice and treatment options

By adopting these strategies and staying informed about the latest research on menopause and sleep health, women can work towards achieving better sleep quality and overall well-being during this important life transition.

Menopause and insomnia: Could a low-GI diet help?

Sleep disturbances such as insomnia are extremely common, especially in women after menopause. According to data from the National Institutes of Health, sleep disturbance varies from 16% to 42% before menopause, from 39% to 47% during perimenopause, and from 35% to 60% after menopause.

Insomnia is a serious medical problem defined by frequent difficulty falling or staying asleep that impacts a person’s life in a negative way. Hormone changes around menopause can lead to sleep problems for many reasons, including changing sleep requirements, increased irritability, and hot flashes.

What menopausal women eat could have an impact on their risk of developing insomnia

Researchers recently looked at detailed dietary data from over 50,000 postmenopausal women (average age 63) enrolled in the Women’s Health Initiative study between 1994 and 2001. Carbohydrate intake was measured in several ways: glycemic index (GI) and glycemic load (GL), measures of added sugars, starch, total carbohydrate, and dietary fiber, and specific carbohydrate-containing foods such as whole grains, processed or refined grains, whole fruits, vegetables, and dairy products. They then looked at each participant’s risk of developing insomnia after three years of follow-up.

They found that the risk of developing insomnia was greater in women with a higher-GI diet, as well as in women who included more added sugars in their diet. Added sugars included white and brown sugar, syrups, honey, and molasses. The risk of developing insomnia was lower in women who ate more whole fruits and vegetables.

The researchers accounted for and adjusted for many potentially confounding factors, including demographic (education, income, marital status), behavioral (smoking, alcohol, caffeine intake, physical activity), psychosocial (stress, social connection), and medical factors (body mass index, various medical diagnoses, hormone therapy, snoring).

What is the glycemic index of food, and how could this affect sleep?

The glycemic index (GI) is a ranking of foods on a scale from 0 to 100 according to how much they raise blood sugar levels after eating them. I’ve written previously about planning meals with knowledge of the GI and the glycemic load of foods. High-GI foods are those that are rapidly digested, absorbed, and metabolized, and cause spikes in blood sugar and insulin levels. Some examples of high-GI foods include anything made with processed grains (bread, pasta, baked goods, white rice) and anything containing added sugars (sugary beverages, sweets).

Low-GI foods don’t cause your blood sugar and insulin levels to spike, and include plant foods such as most fruits and vegetables, legumes and beans, nuts, seeds, and whole grains. Even plant foods that have a high GI — such as bananas and watermelon — are not likely “bad” for you when eaten in moderation.

Researchers hypothesize that high-GI foods cause insomnia because of the rapid spike and then crash of blood sugar levels. Essentially, what goes up must come down, and after blood sugar and insulin levels peak, they tend to drop, which can cause a lot of symptoms, including awakening from sleep. The researchers of this new study cite multiple studies supporting this theory.

Nutrition is critical for so many aspects of our health, including sleep

Endless research connects the quality of our diet with our risk for heart disease, strokes, dementia, depression, and cancer. This new research notes that diet can also impact our risk for certain sleep problems. It’s not just about eating the obviously healthy foods, but also about avoiding the obviously unhealthy foods.

So how can you apply these findings?

In addition to practicing good sleep habits, here are some additional ways postmenopausal women can incorporate what we have learned from this study to sleep better (and be all-around healthier):

• Go for low-GI foods as much as possible. This means aiming to eat fruits and vegetables, beans and legumes, nuts and seeds, whole grains, and lean protein instead of anything made of processed grains or with added sugars. Think plain yogurt with berries and nuts instead of cereal or bagels for breakfast; a big plate of roasted vegetables and grilled salmon instead of pasta and meatballs for dinner.
• Never eat large meals close to bedtime. As a general rule, a large meal should be eaten at least three to four hours before lying down, maybe more. You do not want to go to bed with lots of food in your intestines!
• If you have to have a little something closer to bedtime, avoid sugars and processed grains. A sliced apple with a little almond butter; some blueberries and nut milk; or maybe hummus and carrots. Those are all well-balanced, plant-based snacks.

References

Insomnia: Definition, Prevalence, Etiology, and Consequences. Journal of Clinical Sleep Medicine, August 2007.

National Institutes of Health State-of-the-Science Conference Statement: management of menopausal symptoms. Annals of Internal Medicine, June 21, 2005.

High glycemic load and glycemic index diets as risk factors for insomnia: analyses from the Women’s Health Initiative. The American Journal of Clinical Nutrition, December 11, 2019.

Sleep Disorders in Postmenopausal Women. The Journal of Sleep Disorders and Therapy, August 2015.

About Glycemic index. The Boden Institute of Obesity, Nutrition, Exercise and Eating Disorders and Charles Perkins Centre at the University of Sydney.

Sleep Problems and Menopause: What Can I Do?

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The years of the menopausal transition are often a time when there are other changes in a woman’s life. You may be caring for aging parents, supporting children as they move into adulthood, taking on more responsibilities at work, and reflecting on your own life journey. Add symptoms of menopause on top of all this, and you may find yourself having trouble sleeping at night.

Hot flashes, especially night sweats, and changes in mood — depression in particular — can contribute to poor sleep. Managing these issues may help to manage sleep symptoms as well.

Some women who have trouble sleeping may use over-the-counter sleep aids such as melatonin. Others use prescription medications to help them sleep, which may help when used for a short time. But these are not a cure for sleep disturbances, such as insomnia, and should not be used long term.

Not getting enough sleep can affect all areas of life. Lack of sleep can make you feel irritable or depressed, might cause you to be more forgetful than normal, and could lead to more falls or accidents. And research now suggests that waking from sleep itself may trigger hot flashes, rather than the other way around.

Developing healthy habits at bedtime can help you get a good night’s sleep.

Getting a good night’s sleep during the menopausal transition

To improve your sleep through the menopausal transition and beyond:

• Follow a regular sleep schedule. Go to sleep and get up at the same time each day.
• Avoid napping in the late afternoon or evening if you can. It may keep you awake at night.
• Develop a bedtime routine. Some people read a book, listen to soothing music, or soak in a warm bath.
• Try not to watch television or use your computer or mobile device in the bedroom. The light from these devices may make it difficult for you to fall asleep.
• Keep your bedroom at a comfortable temperature, not too hot or too cold, and as quiet as possible.
• Exercise at regular times each day but not close to bedtime.
• Avoid eating large meals close to bedtime.
• Stay away from caffeine (found in many coffees, teas, and chocolate) late in the day.
• Remember, alcohol won’t help you sleep. Even small amounts make it harder to stay asleep.

Read and share this infographic to help spread the word about ways to improve your sleep.

Talk to your doctor if you are having trouble sleeping. If these changes to your bedtime routine don’t help as much as you’d like, you may want to consider cognitive behavioral therapy for insomnia. This problem-solving approach to therapy has been shown to help improve sleep in women with menopausal symptoms. Cognitive behavioral therapy can be found through a class or in one-on-one sessions. Be sure that your therapy is guided by a trained professional with experience working with women during their menopausal transition. Your doctor may be able to recommend a therapist in your area.

Learn more about getting a good night’s sleep as you age.

For more information on menopause and sleep

National Center for Complementary and Integrative Health
888-644-6226
866-464-3615 (TTY)
[email protected]
www.nccih.nih.gov

National Sleep Foundation
703-243-1697
[email protected]
www.thensf.org
www.thensj.org/sleep-health-topics/

North American Menopause Society
440-442-7550
[email protected]
www.menopause.org

This content is provided by the NIH National Institute on Aging (NIA). NIA scientists and other experts review this content to ensure it is accurate and up to date.

Content reviewed:
September 30, 2021

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Hot flashes and insomnia during menopause: what to do

With the onset of menopause, the amount and quality of sleep changes for the worse. The gradual fading of ovarian function and its complete cessation leads to insomnia, since its development is directly dependent on melatonin and estrogen.

Melatonin is the main regulator of circadian rhythms. With a decrease in this substance, not only sleep worsens, but other symptoms of menopause are exacerbated: hot flashes, irritability, apathy.

Estrogens – female sex hormones – affect in a complex:

• prolong REM sleep, make it easier to fall asleep;
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The decrease in hormones during menopause is reflected in sleep.

What to do with hot flashes and insomnia during menopause? Experts often suggest starting artificial hormones. They replace their own estrogens and thereby eliminate or reduce the symptoms of menopause. Such drugs should not be taken without analysis and agreement with the doctor, subsequent health monitoring. Hormone therapy is contraindicated in a number of chronic diseases, which, unfortunately, are not rare in women over 45-50 years old.

An alternative to drugs for insomnia with menopause are complexes with phytoestrogens. These are active ingredients of plant origin, sensitive to estrogen, reduce the severity of menopause symptoms. Phytoestrogens do not have side effects and contraindications characteristic of synthetic hormones, they have a cumulative effect, they act gently, they can be taken for a long time, and dependence is not formed.

The non-hormonal complex Lady’s formula® Menopause Day-Night™ with anti-age effect is an excellent alternative to hormones, it has the recommendations of the Russian Society of Obstetricians and Gynecologists to eliminate the symptoms of menopause and insomnia.

Extracts of passionflower, hops, valerian relax and soothe, normalize the process of falling asleep, return deep sleep, they are not addictive.

Clover phytoestrogens eliminate night hot flashes, sweating and waking up from these unpleasant symptoms.

Ginseng, green tea returns vivacity, self-confidence, increase efficiency.

Omega 3-6-9 out of flax seeds normalize hormonal balance, eliminate hot flashes, nervousness, insomnia, restore excellent health and good mood.

Phytoestrogens and omega 3-6-9 prevent weight gain and provide a pronounced anti-age effect.

The full composition of the non-hormonal biocomplex Lady’s formula® Menopause Day-Night ™ with anti-age effect is presented on the website. You can buy it at a pharmacy or order online.

Capsules are sold in a blister pack, which prevents their contact with water and air, protects from exposure to sunlight. Blister packaging also contributes to the preservation of the beneficial properties of all components of the biocomplex.

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How to deal with insomnia during menopause

The period of menopause is accompanied by significant changes in the female body. With menopause, women may be disturbed by various unpleasant symptoms: hot flashes, excessive sweating, dry skin, brittle nails and hair, and health disorders.

One of the most common menopausal companions is insomnia. According to statistics, every third woman suffers from it. There are several reasons for this:

• changes in hormonal levels – a decrease in estrogen production,
• deterioration in the synthesis of melatonin – the hormone of sleep and rest,
• overweight,
• lack of physical activity.

Smoking, drinking alcohol, energy and caffeinated drinks, and malnutrition can worsen the situation and lead to sleep disturbances.

Why is it important to take action early?

Insomnia during menopause not only worsens overall well-being, but can also cause serious health problems. Among them:

• decrease in natural immune defense,
• development of gastritis, inflammation of the pancreas,
• malfunctions of the endocrine system,
• increased risk of stroke and heart attack,
• depression and neuroses.

You can’t let the situation take its course – you need to take timely measures to cope with insomnia during menopause. Find out how.

Helping ourselves

How to deal with insomnia during menopause? You should start by following simple rules.

• Increase your physical activity as directed by your doctor. Preference should be given to cardio training, yoga, fitness. It is better to study before noon to avoid nervous overexcitation.
• Review your diet. Include sour-milk products, more vegetables and fruits, seafood, whole grains, low-fat varieties of fish and meat in the menu.