Dors during menopause: 7 natural solutions supported by science to restore restful nights
- Up to 60% of menopausal women experience sleep problems, often linked to hormonal changes, fluctuations in blood sugar and stress, which disrupt restful sleep.
- The imbalances in blood sugar, aggravated by resistance to insulin during menopause, can trigger cortisol and adrenaline, disturbing sleep. Strategies include the consumption of plant -based meals, reducing refined carbohydrates and the consumption of protein -rich snacks before bed.
- Menopause slows metabolism, affecting sleep cycles. Intermittent fasting and ketosis can reset metabolic rhythms, while meals rich in nutrients like pudding of chia seeds support a better sleep.
- Magnesium (in particular L-Threonate or Glycinate) relaxes the nervous system, while adaptogens like Ashwagandha reduce stress and improve sleep quality. Plant -based teas (for example, chamomile, Valerian root) also promote relaxation.
- The morning sunlight and the limitation of exposure to blue light regulate circadian rhythms. A holistic approach – combining nutrition, exercise, stress management and, if necessary, bio -identical hormones – can restore resting sleep and improve global well -being during menopause.
Menopause is a transformative phase in a woman’s life, but for many, she is delivered with a frustrating companion: insomnia. Up to 60% of Menopausal women report sleep disordersLeaving them exhausted and the search for solutions. While melatonin and sleeping pills are common Go -Tos, emerging research suggests that natural approaches – such as balance blood sugar, support metabolism and incorporate key nutrients – can offer safer and more durable relief. Here is a Look more closely on seven strategies supported by science To recover sleeping sleep during menopause, as shared by the time.
1. Saloute with blood sugar: the hidden sleep thief
If you have already woken up in the middle of the night with a heart of the race, the fluctuations in blood sugar could be to blame. A 2022 study published in Cureus highlights the link between the imbalances in blood sugar and disturbed sleep. Dr. Rose Kumar, a women’s health expert, explains: “Deregulation of blood sugar can disrupt sleep – in part by triggering the production of cortisol and adrenaline, which compromises the capacity of the parasympathetic nervous system to support deep sleep.”
Menopausal women are particularly vulnerable to insulin resistance due to hormonal changes. To fight this, Kumar recommends eating more plants, reducing refined carbohydrates and avoiding heavy meals late at night. A protein -rich snack such as Greek yogurt with chia seeds, berries and cinnamon two hours before the bed can stabilize blood sugar and promote restful sleep.
2. Metabolism and sleep: a powerful connection
Menopause naturally slows metabolism, which can disrupt sleep cycles. A study in 2022 in Nutrients have found that intermittent fasting can reset metabolic rhythms and improve the duration of sleep. By delaying the first meal of the day for at least 12 hours, the body enters the ketosis, a state where the liver breaks down the fats into ketones – a cleaner and more stable energy source for the brain.
Kumar suggests trying a meal based on plants like pudding of chia seeds with coconut cream and berries to break your fast. This not only supports metabolism, but also provides essential nutrients for better sleep.
3. Magnesium: the calm mineral
Magnesium, often called “calm mineral”, plays a crucial role in relaxing the nervous system. A review in 2023 in Biological trace elements Confirms the capacity of magnesium to improve sleep health. Dr Mary Claire Haver, author of The new menopauseRecruits L-Threonate magnesium, a form that crosses the blood-brain barrier, to support the cognitive function and restful sleep.
Mary Lou Moramarco, member of an online support group of the menopause, shared: “I am a big fan of magnesium glycinate. I sleep better and for eight hours in a row. For those who prefer food sources, a banana with almond butter and pumpkin seeds makes a soothing snack at bedtime.
4. Ashwagandha: balance stress and sleep
Stress can soar during menopause, which makes sleep even harder. Ashwagandha, an adaptogenic grass, has proven to reduce cortisol levels and improve the quality of sleep. A 2022 study in Cureus supports its effectiveness, but Dr. Kumar warns: “Ashwagandha can increase estrogen levels, so women should regularly monitor their levels if use.”
For those who are concerned about hormonal impacts, other adaptogens like Rhodiola and Siberian ginseng offer stress relief without significant hormonal effects.
5. TES ASSEMBLE OF PLANTS: Elixir of sleep of nature
Plant -based teas such as chamomile, Valerian root and passion have long trusted their soothing effects. A review in 2023 in the Journal of Nutrition and Food Technology supports their ability to improve sleep and reduce anxiety. A simple chamomile tea with a pinch of cinnamon and honey can report to your body to relax and prepare for rest.
6. Light exposure and sleep hygiene
A study in 2024 in the Journal of Health Psychology The morning sunlight regulates circadian rhythms, improving sleep. However, the blue light of the screens can disturb this process. Kumar advises: “Try not to be on your phone or computer for an hour before bedtime. Blue Light blocks the release of melatonin, an essential hormone for deep sleep. »»
Morning walks and blue light locking glasses in the evening can help reset your sleep -sleep cycle.
7. What experts and real women say
Although hormone therapy remains a controversial subject, many women find relief with bio-identical hormones, which have the same molecular structure as the natural hormones of the body. Nancy Knight, who fought against insomnia for years, shared: “The only thing that worked was properly progesterone with my cycle.”
Diana Hunter, a follower of the Galveston diet of Dr. Haver, emphasizes the importance of a holistic approach: “We need these essential things – sleep, nutrition, exercise and hormones.”
A holistic approach to menopausic sleep
Menopausic insomnia does not only deprive you of rest – it affects mood, energy and overall health. But with strategies supported by science such as stabilization of blood sugar, support for metabolism and the integration of key nutrients, restful sleep is at hand. As Dr. Haver wisely says: “I protect my sleep with my life.”
By experimenting with these natural solutionsWomen can recover their nights and wake up refreshed, ready to embrace this new chapter in life. Prioritizing sleep is not only a luxury – it is a necessity, especially during menopause.
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