Menopause is a time of dozens of annoying and embarrassing symptoms manifesting themselves in everyday life. One incredibly common thing that many menopausal women share is sleep disorders. Sleep is often disrupted due to occurrences like night sweats, nocturnal hot flushes, fatigue and mood swings during menopause. You may be aware already of the significance lifestyle changes can have on improving sleep disruption, but did you know that diet can affect it as well?
The cliché milk and cookie before bedtime has been part of American culture for decades. Many are unaware of the dietary significance of this pre-bedtime and the impact it can have upon sleep disruption. It is known that caffeinated beverages and alcoholic drinks should be avoided at all costs shortly before bed, but the combination of milk and cookies can actually improve your quality of sleep.
How the Milk and Cookie fight Sleeplessness
1. Complex carbohydratesNot just any cookie should be dipped in your bedtime milk, but oatmeal cookies will fight sleep disorders. Oatmeal cookies usually contain around ten grams of complex carbohydrates, an essential nutrient in the battle against weight gain and mood swings or depression. These kinds of sugars are integral to the appropriate functioning of the body.
2. ProteinProtein is also found in trace amounts in both milk and oatmeal cookies. Protein has been shown by some studies to produce a more relaxed sleep. Oatmeal cookies also contain a good amount of fiber, and the combination of butter and sugar creates an extremely relaxing food to consume shortly before bed.
3. CalciumCalcium is essential to the body for its many functions, including healthy bone maintenance and quality sleep. As it’s also a natural relaxant, calcium is a great vitamin to consume shortly before bedtime, and milk provides a substantial quantity of this important nutrient. With its stress-reducing qualities, warm milk can be an especially great snack before bed.
4. TrypothanMilk also contains trypothan, a precursor to natural sleep aids like serotonin and melatonin. These chemicals work by relaxing the neurotransmitters present within the brain. Foods and beverages that contain trypothan will help you to embrace a good night’s sleep.
It is important to keep in mind to not eat an abundance of oatmeal cookies or milk before bed, as this will prove counterproductive. Both do contain certain amounts of fat and sugar, which can promote weight gain and therefore disruption of sleep when consumed in large amounts. One or two cookies accompanied by a small glass of milk will provide optimal results when consumed about an hour before sleep.
Food has much to do with sleep disruption, as essential vitamins and minerals influence every major bodily function. It is thus imperative to eat healthily and to avoid fatty and sugary foods, especially before bedtime. Other great pre-bedtime foods that stop sleep disorders(in small amounts, of course) include:
• Apple pie
• Ice cream
• Peanut butter
Further Reading• 10 ways to adjust lifestyle and get better sleep
• A cookie and milk before bedtime stops sleep disorders
• Best exercise workouts for insomnia
• Dealing with sleep disorders in post menopause
• How to manage narcolepsy in menopause
• Is jogging helpful in countering insomnia
• Menopausal insomnia explained
• Menopausal sleep disruption
• Overcoming sleep disorders with bedtime routine
• Recognizing sleep issues during menopause
• Sleep problems in menopause
• The facts on sleep apnea
• Top five healthy habits to fight against sleep disorders
• Walking can treat restless leg syndrome
• What is best to eat before bedtime