How to sleep better in menopause: 7 food and drink tips

Night sweats, stress, and other health problems can all interrupt sleep, so it’s worth looking at the whole picture. Food and drink habits are one practical place to start.

These seven tips explore changes you can try. For more about possible causes and treatments, read our guide to menopause and sleep issues.

1. Include foods that provide tryptophan

Your body needs an amino acid called tryptophan to make serotonin (a neurotransmitter) and melatonin (a hormone that helps signal to the body if it’s time to sleep or wake). Because your body can’t make tryptophan on its own, you’ll need to get it from food.

Sources include eggs, poultry, fish, dairy, tofu, nuts, and seeds. Include a variety of these foods in balanced meals.

If you’re hungry before bed, a small snack may help you feel more comfortable. Try yoghurt or wholegrain toast. A warm milky drink can also be a comforting part of your bedtime routine.

2. Can kiwi and tart cherry juice help you sleep?

Small studies suggest kiwifruit and tart cherry juice may help some people sleep, but the evidence is limited. We don’t yet have strong evidence that they reliably improve menopause-related sleep problems.

Enjoy fruit as part of a varied diet. If you choose juice, NHS guidance is to limit fruit juice and smoothies to a combined 150ml a day.

3. Leave time between dinner and bed

Your body loves routine — and your mealtimes help set your internal clock. Eating at regular times helps regulate your hunger hormones and supports your natural sleep rhythm. Eating too close to bedtime can cause indigestion and make it harder to fall asleep. But going to bed hungry can have the same effect — so aim for balance.

Try to:

• Have your evening meal at least two to three hours before bed.
• Avoid heavy, rich meals late in the evening.
• Keep mealtimes fairly consistent from day to day.

4. Keep evening portions comfortable

Both overeating and undereating before bed can disturb sleep. A light, balanced meal — lean protein, vegetables, and a portion of whole grains — is ideal. Think “satisfied,” not stuffed.

5. Spread your drinks through the day

Drink regularly throughout the day. NHS guidance suggests around six to eight cups or glasses of fluid daily, with more needed when you’re active or in hot weather. Water, milk, and other drinks all count.

If you’re waking to use the toilet, try having more of your fluids earlier and smaller drinks near bedtime. Keep drinking when you’re thirsty, and discuss persistent night-time toilet trips with your GP.

6. Move caffeine earlier in the day

The NHS advises avoiding caffeinated tea and coffee for at least six hours before bed. If you’re sensitive to caffeine, moving your last drink to lunchtime may help.

Caffeine is also found in cola, energy drinks, and chocolate. Later in the day, try decaf or a caffeine-free drink you enjoy.

7. Notice how alcohol affects your sleep

Alcohol can make you feel sleepy at first, but it can disturb sleep later in the night. If you often have an evening drink, try some alcohol-free evenings and notice how you sleep. A caffeine-free alternative can help you keep the part of the routine you enjoy.

When to get help with sleep problems

Try changing one habit at a time so it’s easier to see what helps. If sleep problems persist or leave you struggling during the day, speak to your GP. They can look for possible causes and discuss suitable treatment.

Dr Sarah Gilchrist is a sleep and performance consultant and the author of The Essential Guide to Women’s Sleep.

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