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Snack Your Way to Better Sleep During Menopause

From the Menopause and Hormones Articles List

Snack your way to better sleep during menopauseYou know a big meal before bed is not a good idea for many reasons. Indigestion, weight gain, and insomnia are just a few – and you already have enough of those problems thanks to menopause. Even though you shouldn’t have a seven course meal before bed, it doesn’t mean you can't have a bedtime snack.

Surprisingly, a snack before bed may help you sleep better – if you choose wisely. Your digestive system slows down while you sleep, so keep your snacks light. You can mix and match your choices, but eat no more than 150 - 200 calories.

To fight your late night hunger but still get some sleep during menopause, try some of the snack suggestions below. Keep in mind, the more liquid you consume, the greater the chance your bladder will wake you up during the night.

Simple Bedtime Snacks

  • Warm milk
  • Sliced Turkey
  • Tuna
  • Honey
  • Cherries
  • Berries
  • An apple
  • A banana
  • Baby carrots
  • Applesauce
  • Sweet potatoes
  • String cheese
  • Rice
  • Nuts
  • Dried fruit
  • Oatmeal
  • Pretzels
  • Parmesan cheese popcorn
  • Non-fat Greek yogurt – choose plain and add your own fruit
  • Tablespoon of peanut butter or almond butter with wheat toast, crackers, or fruit
  • A few whole grain crackers with cheese
  • Fortified cereal with milk
  • Herbal tea
When making your choices, avoid acidic foods and those that cause you heartburn. Also, chose only limited amounts of protein as it's harder to digest. Carbs, on the other hand, help induce sleep. Go easy though, carbs may then live forever on your hips.

You also need to avoid alcohol, caffeine, and chocolate – even several hours before bedtime. While they might give you the pick me up need when you're nodding off in the afternoon, several hours later when you want to sleep they can still keep you awake.

As a final tip, plan your snacks in advance. That will help you keep them healthy, within the right calorie count, and cut down on prep time when you're trying to wind down for the day.


This content was written by staff of HysterSisters.com by non-medical professionals based on discussions, resources and input from other patients for the purpose of patient-to-patient support.

02-24-2017 - 01:05 PM


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