Menopause Insomnia and Diet: What to Eat (and Avoid) for Better Sleep

The SABI on 01/28/2025

Did you know that what you eat can also have a significant impact on your sleep quality?

When menopause insomnia strikes, it can feel like you’ve tried everything—changing your bedtime routine, adjusting your sleep environment, or sipping on herbal teas—but did you know that what you eat can also have a significant impact on your sleep quality?

Certain foods can help balance hormones, calm the nervous system, and promote deeper sleep, while others can disrupt your sleep cycle. By making intentional dietary choices, you can set the stage for better rest, even during menopause.

How Diet Affects Sleep During Menopause

The hormonal changes of menopause can make it harder for your body to regulate sleep. Here’s how your diet ties into the picture:

1. Supporting Hormonal Balance

Foods rich in phytoestrogens can mimic oestrogen in the body, helping to reduce symptoms like hot flushes and night sweats that disrupt sleep.

2. Promoting Relaxation

Magnesium and vitamin B6-rich foods help relax muscles and support serotonin production, which is essential for sleep.

3. Stabilising Blood Sugar Levels

Sudden dips or spikes in blood sugar at night can wake you up. Eating the right combination of protein, healthy fats, and complex carbs can help maintain stable energy levels.

4. Avoiding Sleep Disruptors

Certain foods and drinks, such as caffeine or alcohol, can interfere with your body’s natural ability to wind down and stay asleep.

What to Eat for Better Sleep

Incorporate these foods into your diet to support sleep and manage menopause insomnia:

1. Foods Rich in Phytoestrogens

Phytoestrogens mimic the effects of oestrogen in the body, helping to reduce menopause symptoms like hot flushes:

Flaxseeds: Add to smoothies, yoghurt, or oatmeal for an easy boost.
Soy Products: Tofu, tempeh, and edamame are versatile additions to meals.

2. Magnesium-Rich Foods

Magnesium supports muscle relaxation and melatonin production, making it vital for restful sleep:

Leafy Greens: Spinach, kale, and Swiss chard.
Nuts and Seeds: Almonds, pumpkin seeds, and sunflower seeds.
Dark Chocolate: Opt for 70% cocoa or higher for a magnesium-rich treat.

3. Complex Carbohydrates

Foods like whole grains and legumes help stabilise blood sugar levels and promote serotonin production:

Oats: A great bedtime snack with added benefits for relaxation.
Quinoa and Barley: Excellent bases for dinner dishes.

4. Vitamin B6 Sources

B6 helps convert tryptophan into serotonin, which is then converted into melatonin:

Bananas: A perfect pre-bed snack.
Avocados: Delicious on toast or in a salad.

Foods and Drinks to Avoid

Certain foods can interfere with your body’s ability to relax and maintain restful sleep:

1. Caffeine

Found in coffee, tea, chocolate, and some medications, caffeine can stay in your system for up to six hours. Limit intake after midday to avoid disrupting your sleep cycle.

2. Alcohol

While it may make you feel drowsy initially, alcohol disrupts REM sleep and can lead to lighter, fragmented sleep.

3. Sugary Snacks

High-sugar foods can cause blood sugar spikes and crashes, waking you up in the middle of the night.

4. Spicy or Heavy Meals

Spicy or fatty foods close to bedtime can cause indigestion and discomfort, making it harder to fall asleep.

How an Herbal Sleep Remedy Can Help

Pairing your diet with an all-natural adaptogenic sleep tea, like The Calming Herbata, can help amplify your sleep-supporting efforts. This tea features:

Oat Straw: Eases tension and calms the nervous system.
Lavender and Chamomile: Promote relaxation and reduce stress, supporting deeper sleep.
Passionflower and Lemon Balm: Help stabilise mood and address the hormonal triggers of insomnia.

This herbal sleep tea works as a gentle, natural complement to a sleep-friendly diet.

A Sample Day of Menopause-Supportive Eating

Here’s how you can structure your meals for better sleep:

Breakfast: Oatmeal with flaxseeds, sliced banana, and a sprinkle of almonds.
Lunch: A leafy green salad with grilled tofu, avocado, and quinoa.
Snack: A handful of pumpkin seeds and a square of dark chocolate.
Dinner: Salmon with roasted sweet potatoes and steamed spinach.
Before Bed: A cup of herbal sleep tea to calm your mind and body.

Reclaim Restful Sleep with the Right Diet

Menopause insomnia can feel overwhelming, but the foods you choose can make a big difference. By prioritising hormone-supportive nutrients and avoiding sleep disruptors, you can create a foundation for better rest. Pair these efforts with an adaptogenic herbal tea to amplify your results—and wake up feeling refreshed.

Because a good night’s sleep starts with what’s on your plate.

References

National Institutes of Health: Nutrition and Sleep (https://pubmed.ncbi.nlm.nih.gov/19707017/)
Journal of Nutritional Science: The Role of Magnesium in Sleep Regulation (https://pubmed.ncbi.nlm.nih.gov/32066548/)
Journal of Hormonal Balance: Phytoestrogens and Their Impact on Menopause Symptoms (https://pubmed.ncbi.nlm.nih.gov/29281225/)