10 Foods to Eat Before Bed to Boost Metabolism in Menopause

8 min read

Navigating menopause often means grappling with a slower metabolism, disrupted sleep, and unwelcome weight gain. But what if your bedtime snack could work in your favour?

While much has been said about what not to eat late at night, emerging research suggests that choosing the right foods before bed can gently support metabolism, encourage restorative sleep, ease menopausal symptoms, and even help stabilise blood sugar levels—especially crucial for women in midlife and beyond.

Studies cited in the Journal of Nutrition and summarized by The Sleep Foundation also indicate that consuming a low-calorie carbohydrate or protein snack 30 minutes before sleep can boost morning metabolism, and that foods rich in nutrients like protein, tryptophan, and magnesium may play a role in this effect.

The top foods to eat before bed for a healthy metabolism

According to registered dietitian Nicola Moore, a specialist in women’s hormonal health, “a small, nutrient-dense snack before bed can aid hormone regulation and sleep quality—two of the biggest concerns women face during and after menopause. It’s about working with your physiology, not fighting it.”

For an ideal bedtime snack, aim for a small, nutrient-dense option containing around 150 to 250 calories, consumed about 60 to 90 minutes before going to sleep. Experts generally agree that combining a source of protein with fiber-rich carbohydrates can effectively support metabolism and enhance satiety throughout the night. Additionally, it’s wise to steer clear of foods high in sugar, sodium, or caffeine close to bedtime, as they can disrupt restful sleep.

So, instead of fearing the fridge after 8pm, consider it an opportunity. Below, we’ve curated a list of 10 bedtime foods that serve as powerful allies during midlife and beyond.

Greek Yoghurt

Protein-packed and gut-friendly – Protein, probiotics, and a touch of calm

A staple of the Mediterranean diet, Greek yoghurt delivers a powerful dose of casein protein, which digests slowly and supports muscle repair through the night. It’s also a rich source of probiotics—friendly bacteria that play a crucial role in gut health, a key pillar of metabolic function. Add to that its calcium content, which may help regulate cortisol levels, and you have a calming, metabolically supportive evening snack.

Serving suggestion: Enjoy a small bowl of plain, low-fat Greek yoghurt with a pinch of cinnamon or a spoonful of ground flaxseed to support satiety and hormonal balance.

Nuts (Almonds, Walnuts, Hazelnuts)

Nature’s night-time multitaskers and Magnesium for deeper sleep

Nuts are a powerhouse bedtime snack, offering a well-rounded combination of protein, fiber, and heart-healthy fats that help stabilize blood sugar, support overnight metabolic function, and keep hunger at bay. Among them, almonds shine for their high magnesium content—a mineral known to promote deeper, more restorative sleep by supporting muscle relaxation and calming the nervous system.

Walnuts and hazelnuts also contribute beneficial nutrients, including melatonin and antioxidants, which may aid in regulating the sleep-wake cycle.

Serving suggestion: A small handful—about 30 grams—enjoyed 30 to 60 minutes before bed is all you need. Eat them as-is, or pair with a few slices of banana or a square of dark chocolate (low in sugar) for a naturally sweet and satisfying combo.

Kiwi

Vitamin C-rich and unexpectedly powerful

Tiny but potent, kiwi fruit is one of the few dietary sources of serotonin, a neurotransmitter that supports sleep and digestion. In a study published in Asia Pacific Journal of Clinical Nutrition, participants who ate two kiwis one hour before bedtime for four weeks fell asleep faster and slept more soundly. Kiwis also contain serotonin, which supports both mood and digestion.

Serving suggestion: Two peeled kiwis as a light, naturally sweet evening snack.

Oats

Carbs that calm, fibre that fuels

Oats are a soothing, nutrient-dense bedtime option that do more than just comfort—they actively support better sleep and metabolic health. As a complex carbohydrate, whole oats help increase the production of serotonin, a calming neurotransmitter that the body converts into melatonin to regulate your sleep-wake cycle. This makes oats an ideal choice for winding down in the evening.

What sets oats apart is their high content of beta-glucan, a type of soluble fiber known for its heart-health benefits and ability to stabilize blood sugar levels—an important factor for managing energy, mood, and midlife weight fluctuations. This steady release of energy through the night can also help prevent blood sugar crashes that might disrupt sleep.

Serving suggestion: Enjoy a small bowl of warm porridge made with unsweetened almond milk or water, topped with sliced banana for natural sweetness and a touch of potassium. A drizzle of honey or a sprinkle of cinnamon can enhance both flavor and relaxation. For an extra boost of protein and healthy fats, stir in a teaspoon of ground flaxseed or chia seeds.

Pumpkin Seeds

Zinc and tryptophan in one tiny package

Don’t underestimate the power of pumpkin seeds—these small but mighty seeds are packed with nutrients that support both restful sleep and overall metabolic health. Rich in magnesium, zinc, and tryptophan, pumpkin seeds offer a natural way to ease into relaxation while nourishing your body at a cellular level.

Magnesium plays a critical role in calming the nervous system and relaxing muscles, helping you fall asleep more easily. Zinc supports immune function and is essential for the conversion of tryptophan into serotonin, a precursor to melatonin—the hormone that regulates sleep. Meanwhile, tryptophan itself is an amino acid known to promote drowsiness and improve sleep quality. This trifecta makes pumpkin seeds an ideal, sleep-friendly snack, especially during menopause when nutrient needs and sleep challenges often increase.

Serving suggestion: Enjoy about a tablespoon of roasted, unsalted pumpkin seeds 30 to 60 minutes before bed. For a tasty twist, toss them with a pinch of cinnamon or a light dusting of cocoa powder. You can also sprinkle them over a small bowl of Greek yogurt or oatmeal for added crunch and nutritional value.

Avocado

Healthy fats for hormonal harmony

Creamy, nutrient-rich, and deeply satisfying, avocado is more than just a trendy toast topper—it’s a powerful ally for women navigating menopause. Packed with heart-healthy monounsaturated fats, avocados help stabilize blood sugar levels and support metabolic function, both of which are essential for managing weight and energy during midlife hormonal shifts.

One of avocado’s standout nutrients is magnesium, a mineral known to promote muscle relaxation, ease anxiety, and support quality sleep. Magnesium levels often decline during menopause, making magnesium-rich foods like avocado particularly valuable. Avocados are also a source of vitamin B6, which plays a key role in serotonin production, further enhancing mood and sleep quality.

Recent research highlights the importance of healthy fats in balancing hormones, reducing inflammation, and even improving cholesterol profiles—common concerns for women in perimenopause and beyond. The combination of fiber and healthy fats in avocado also promotes satiety, helping to curb late-night cravings and prevent blood sugar crashes that can disrupt sleep.

Serving suggestion: Enjoy a few thin slices of ripe avocado on wholegrain or seeded crackers, lightly sprinkled with sea salt or lemon juice for added flavor. Alternatively, mash it with a pinch of chili flakes or turmeric for a soothing, anti-inflammatory evening snack. You can even blend avocado into a creamy smoothie with almond milk and banana for a sleep-friendly treat that feels indulgent but is packed with benefits.

Cottage Cheese

A protein-rich, low-sugar option for muscle maintenance

It might not be the most glamorous item in your fridge, but cottage cheese is a true nutritional powerhouse—especially for women in midlife seeking better sleep, hormone balance, and muscle maintenance. Rich in casein protein, cottage cheese delivers a slow and steady release of amino acids over several hours, making it ideal for nighttime nourishment. This slow-digesting protein helps prevent muscle breakdown while you sleep, supports tissue repair, and keeps you feeling full through the night—key factors in managing metabolism and body composition during menopause.

Unlike many other dairy products, cottage cheese is naturally low in sugar and carbohydrates, making it a smart option for those looking to stabilize blood sugar levels, which is particularly important as insulin sensitivity tends to decline with age. It’s also a good source of calcium and phosphorus, essential for maintaining bone density—a major concern during and after menopause.

Some varieties are also fortified with probiotics, which support gut health, a lesser-known but important piece of the hormonal health puzzle. Emerging research suggests that gut microbiota can influence everything from mood to metabolism to estrogen regulation, giving cottage cheese even more functional value.

Serving suggestion: Enjoy a few spoonfuls of full-fat or low-fat cottage cheese with a handful of fresh berries like blueberries or raspberries for a boost of antioxidants and natural sweetness. A drizzle of honey or a sprinkle of cinnamon can enhance the flavor without spiking your blood sugar. For a savory twist, try it with cherry tomatoes, a pinch of sea salt, and cracked black pepper—or mix in a spoonful of ground flaxseed for extra fiber and omega-3.

Chia Seeds

Omega-3s, fibre, and fullness in a spoon

Don’t be fooled by their size—chia seeds are nutritional dynamos that pack a serious punch, especially for women over 50. Jennifer Aniston, now in her 50s, has publicly shared her love for chia seeds, often adding them to her morning smoothies or overnight oats. She’s praised them for their filling nature and nutrient density—proof that these little seeds have big celebrity backing when it comes to feeling and looking great over 50.

Each tiny seed is loaded with omega-3 fatty acids, complete plant-based protein, and soluble fiber, making them a smart, multitasking addition to your nighttime routine. As they absorb liquid, chia seeds expand in the stomach, forming a gel-like consistency that promotes satiety and helps prevent late-night cravings.

Their high fiber content supports digestive health, which can become sluggish during and after menopause due to hormonal changes. Fiber also plays a key role in balancing blood sugar and cholesterol levels—two areas that often need extra attention in midlife. Additionally, omega-3s in chia seeds can help combat inflammation, support brain health, and may even help reduce the frequency and severity of hot flashes, according to emerging research.

Another standout feature of chia seeds is that they are one of the few plant-based sources of complete protein, containing all nine essential amino acids—critical for maintaining lean muscle mass and supporting tissue repair, particularly as estrogen levels decline.

Serving suggestion: Stir a tablespoon of chia seeds into Greek yogurt or overnight oats for a fiber- and protein-rich snack, or create a creamy chia pudding by soaking the seeds in your milk of choice (dairy or plant-based) for a few hours or overnight. Add a splash of vanilla, a sprinkle of cinnamon, or top with berries or nuts for a naturally sweet, satisfying, and hormone-friendly treat.

Lemon and Ginger Herbal Tea

A warming ritual with digestive perks

A cup of herbal tea can be more than just a comforting habit—it can also support the body’s digestive and metabolic processes. Ginger boasts thermogenic properties, gently boosting internal temperature and circulation, while lemon supports detoxification and vitamin C intake. The ritual itself, of course, can be just as therapeutic.

Serving suggestion: Brew fresh slices of ginger with a wedge of lemon and steep for 10 minutes. Sip slowly 30–60 minutes before bed.

Apples

A fibre-rich classic for satiety and balance

“An apple a day keeps the doctor away,” as the saying goes—and there’s solid science behind the wisdom. Apples are rich in pectin, a type of soluble fiber that slows digestion, promotes a lasting feeling of fullness, and helps regulate blood sugar levels. Their natural sweetness satisfies cravings without triggering sharp insulin spikes, making them an especially smart choice for a late-night snack when you want something light but nourishing.

Serving suggestion: For a more satisfying and balanced option, try pairing a crisp apple slice with a thin slice of cheddar cheese—combining fiber, healthy fats, and protein for steady energy. A teaspoon of almond butter is another excellent pairing, adding richness and healthy monounsaturated fats. If you’re in the mood for something warm and cozy, try baking an apple in the oven with a sprinkle of cinnamon; the heat brings out its natural sweetness and creates a dessert-like treat without the sugar overload.

Of course, there’s no silver bullet for metabolic shifts during menopause, but small, consistent dietary habits can make a meaningful difference. Think of your bedtime snack not as a guilty indulgence, but as part of a thoughtful strategy: fuelling the body, soothing the mind, and working with—rather than against—the rhythm of midlife change.

After all, menopause isn’t the end of vitality; it’s a new beginning—and your plate can be part of that story.

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