During menopause, the quality of sleep can also change. Sleep disturbances are very common, with an overall prevalence of 51.6%. In some cases, insomnia during menopause can become particularly severe, leading to chronic fatigue, a decline in quality of life and long-term consequences for mental and physical health. In particular, the risk is higher for people who sleep less than five hours a night.
Sleep deprivation is associated with the development of various chronic conditions, including cardiovascular disease, diabetes and cancer and it also increases the risk of being overweight. Changes in sleep and circadian rhythm can also exacerbate digestive disorders.“Sleep deprivation negatively affects calorie intake and glucose utilisation, appetite, nutrient absorption and metabolism as a whole,” explains Dr Valeria Galfano, surgeon—specialist in food science and dietetics, author of the book Diet and Exercise During Menopause (Edizioni Lswr).
The importance of nutrition in sleep quality
To promote better sleep quality, it is essential to adopt a healthy eating pattern, which can also have an impact on body weight. “Studies conducted on perimenopausal and postmenopausal women have shown that greater adherence to the Mediterranean diet is associated with reduced inflammation and improved sleep quality and duration, as well as fewer symptoms of insomnia during menopause,” adds the specialist.
It is also advisable to focus on foods that naturally contain melatonin, as they can directly influence sleep quality. “An adequate intake of tryptophan (melatonin’s precursor) also has positive effects on nighttime rest. In fact, variations in tryptophan content across different foods can lead to changes in melatonin levels,” the specialist points out, adding: “Some studies have observed improvements in certain sleep parameters, such as increased sleep duration, following an adequate intake of tryptophan, while a reduction in tryptophan intake has been associated with a decline in sleep quality.”
Where can you find melatonin?
“Among animal-based sources, eggs and fish have relatively high levels, while among plant-based foods, the highest concentration is found in dried fruit. Among the various types of fruit, cherries, strawberries and wine grape skins are among the richest sources. Studies conducted on different varieties of cherries have shown a particularly high melatonin content, suggesting that this fruit may be suitable for the development of functional foods,” the dietitian emphasises.
Where can you find tryptophan?
“In saltwater fish such as cod, in mollusks and crustaceans, in algae (including spirulina), in eggs (particularly the egg white), soy, sesame, sunflower and pumpkin seeds, cheeses and yeast.”
Several vitamins and trace minerals act as cofactors in melatonin synthesis and must therefore be included in the diet of a woman going through menopause: “folic acid, vitamins B6 and B12, magnesium and zinc.”
What regulates the sleep-wake cycle
Regular meal times play a key role in maintaining the circadian rhythm, as Dr Galfano points out. “Irregular eating habits tend to disrupt the biorhythm, causing a shift in the sleep-wake cycle and a decline in sleep quality. In particular, sleep is most affected by the timing and composition of the evening meal: it’s advisable to eat dinner at least two hours before bedtime. Drinking large amounts of fluids immediately before going to bed is also not recommended: daily fluid intake should be spread evenly throughout the day and water is the best choice for quenching thirst.”
In general, meals that provide adequate amounts of protein, carbohydrates and fats are important for promoting a good night’s rest. “It’s not just the quantity that matters, but also the quality of the nutrients. Scientific evidence points to the beneficial role of omega-3 fatty acids, which can positively influence serotonin secretion. It’s also recommended to prioritise meals with a low glycemic load and high fibre content.”
