The decline of estrogen and progesterone during menopause often causes hot flashes and night sweats, disrupting the body's natural sleep-wake cycle. This prolonged condition can lead to fatigue, reduced concentration, mood changes, and impact quality of life. Maintaining healthy habits helps women improve sleep during this period.

Avoid electronic devices before bed

According to Eating Well, blue light from phone screens can reduce melatonin production, a hormone that regulates the sleep-wake cycle. Menopausal women are already prone to difficulty falling asleep, restless sleep, or waking up in the middle of the night due to hormonal changes.

Using phones in the evening keeps the brain alert, delaying sleep onset and affecting sleep quality. Messages, information, or entertainment content on phones can also stimulate nerves, causing stress or excitement before bedtime. Women should limit phone use about one hour before bed to allow the body to relax and support better sleep.

Eat a protein-rich snack

Eating a protein-rich snack in the evening can help improve sleep by stabilizing blood sugar throughout the night. During perimenopause and menopause, hormonal changes often cause many women to wake up in the middle of the night or experience restless sleep.

Protein helps maintain fullness longer, reducing nighttime hunger, a factor that can disrupt sleep. Foods such as yogurt, milk, eggs, and nuts also provide amino acids involved in the production of serotonin and melatonin, two substances linked to sleep regulation. Women should avoid eating excessively close to bedtime.

Yogurt is rich in protein and good for digestion. Photo: Bao Bao

Supplement with magnesium

Magnesium helps women sleep better by regulating the nervous system, which aids in body relaxation before sleep. This mineral participates in melatonin production and regulates neurotransmitter activity, calming the brain, according to Times of India.

For middle-aged and menopausal women, adequate magnesium intake also helps reduce stress and restlessness. Some magnesium-rich foods include nuts like almonds, cashews, pumpkin seeds, dark leafy greens such as spinach, legumes, bananas, and dark chocolate.

By Le Nguyen (Compiled)