Limit the use of electronic devices before bedtime
The habit of surfing the phone or using electronic devices before bed can affect sleep quality, especially in women in pre-menopause and menopause.
You should turn off your phone, tablet, computer, or TV at least 60 minutes before going to bed. Blue light from the screen can disrupt the production of melatonin - a hormone that helps the body recognize it's time to go to bed. Meanwhile, estrogen decline in premenopause is associated with melatonin disorders and circadian rhythm.
Instead of using electronic devices, you can choose relaxing activities such as reading books, listening to light music or doing stretching exercises to help your body fall asleep more easily.
Protein-rich snacks in the evening
For people who often wake up in the middle of the night because of hunger or feel unstable, a protein-rich snack before bed may be a suitable choice.
Protein, especially casein protein from Greek yogurt or fresh cheese, can support maintaining lean muscle mass. Casein is a slow-digest protein, which helps provide stable amino acids for many hours, thereby supporting muscle recovery and maintenance during sleep.
However, people with underlying conditions or digestive problems should consult a doctor before changing their diet.
Ensure the body is provided with enough magnesium
Magnesium is a mineral that participates in many important processes of the body, including regulating sleep. This is also a nutrient recommended for supplementation during premenopause. Foods rich in magnesium include green leafy vegetables, nuts, nuts, and beans.
