Researchers studied nearly 94,000 women after menopause to see if eating healthy foods could help them sleep better. They looked at two popular healthy eating patterns: the Mediterranean diet and the DASH diet. Women who followed these healthy eating patterns more closely were less likely to develop sleep problems over three years. The study suggests that what we eat might be just as important as other things we do to improve our sleep, like exercise and stress management.

The Quick Take

  • What they studied: Whether eating healthy foods (following Mediterranean or DASH diets) helps postmenopausal women avoid developing insomnia or sleep problems
  • Who participated: 93,676 women who had gone through menopause, recruited from across the United States. Researchers tracked their eating habits and sleep quality over 3 years
  • Key finding: Women who ate healthier foods had about 6-8% lower chances of developing new sleep problems compared to women who ate less healthy diets. This was true for both the Mediterranean and DASH eating patterns
  • What it means for you: If you’re a postmenopausal woman struggling with sleep, improving your diet may help. However, this study shows a connection, not proof that diet alone fixes insomnia. Talk to your doctor about sleep problems, as they may have other causes

The Research Details

This was a long-term observational study, meaning researchers followed real women over time and tracked what they ate and how they slept, rather than randomly assigning them to different diets. At the start, women filled out detailed food questionnaires about what they typically ate. Researchers then scored their diets based on how closely they followed two well-known healthy eating patterns: the Mediterranean diet (which emphasizes olive oil, fish, vegetables, and whole grains) and the DASH diet (which focuses on fruits, vegetables, whole grains, and lean proteins while limiting salt and sugar). Three years later, researchers checked in again to see which women had developed sleep problems.

The researchers used statistical methods to account for other factors that might affect sleep, like age, exercise habits, stress, weight, and health conditions. This helps them figure out whether the diet itself was making the difference, or if other things were responsible.

This approach is valuable because it looks at real people’s actual eating habits over time, rather than just testing one specific food in a lab. However, it can’t prove that diet directly causes better sleep—only that they’re connected.

Sleep problems are extremely common in women after menopause, affecting their quality of life and overall health. Finding simple, practical ways to improve sleep—like changing what we eat—could help millions of women without requiring medication. This study is important because it’s one of the largest and longest studies to look at this connection in postmenopausal women specifically

This study is considered reliable because it included a very large number of women (nearly 94,000), followed them for several years, and carefully measured both their diet and sleep. The researchers also adjusted their analysis to account for many other factors that could affect sleep. However, the study only shows that healthy eating and better sleep go together—it doesn’t prove that changing your diet will definitely improve your sleep. The women in the study were also mostly white and educated, so results might be different for other groups

What the Results Show

Among women who didn’t have sleep problems at the beginning of the study, those eating healthier diets were less likely to develop insomnia over the next 3 years. Women following the Mediterranean diet pattern had about 7.5% lower risk, while those following the DASH diet had about 6.3% lower risk.

When researchers looked at all women in the study (including those who already had sleep problems), the results were even stronger. Women with better diet quality were 6-8% less likely to have ongoing or new sleep problems over 3 years. Both diet patterns showed similar protective effects.

These percentages might sound small, but when applied to millions of women, they represent a significant number of people who could potentially avoid sleep problems. The researchers found these connections even after accounting for other important factors like weight, exercise, depression, and other health conditions.

The study found that the benefits of healthy eating applied to both the Mediterranean and DASH diets, suggesting that the general principles of healthy eating—more vegetables, fruits, whole grains, and lean proteins—matter more than following one specific diet perfectly. The protective effect was consistent across different age groups of postmenopausal women and didn’t depend on whether women were overweight or had other health conditions

Previous research has shown that diet and sleep are connected, but most studies were small or short-term. This is one of the largest studies to specifically examine this relationship in postmenopausal women. The findings support earlier research suggesting that anti-inflammatory foods (like those in Mediterranean and DASH diets) may help with sleep, possibly because inflammation can interfere with sleep quality

This study shows that healthy eating and better sleep are connected, but it doesn’t prove that changing your diet will fix sleep problems. Women in the study were mostly white and college-educated, so results might be different for other groups. The study relied on women remembering what they ate, which isn’t always perfectly accurate. Additionally, the study couldn’t account for all possible factors affecting sleep, such as bedroom temperature, noise, or sleep apnea. The researchers note that clinical trials (where some women change their diet and others don’t) are needed to prove that diet changes actually improve sleep

The Bottom Line

If you’re a postmenopausal woman with sleep problems, consider gradually increasing vegetables, fruits, whole grains, fish, and lean proteins while reducing processed foods, added sugars, and excess salt. This evidence is moderate strength—it suggests diet may help, but isn’t definitive proof. Always discuss sleep problems with your doctor, as they may have other causes requiring different treatment. Don’t rely on diet changes alone if you have serious insomnia

This research is most relevant to postmenopausal women experiencing sleep problems. It may also interest women approaching menopause who want to prevent sleep issues. Men and younger women should note that this study doesn’t directly apply to them, though healthy eating benefits everyone. If you have a diagnosed sleep disorder like sleep apnea, talk to your doctor before making changes based on this research

You likely won’t notice dramatic sleep improvements overnight. The study tracked changes over 3 years, suggesting that consistent healthy eating over weeks and months may gradually improve sleep. Give dietary changes at least 4-8 weeks before deciding if they’re helping, and keep a sleep diary to track changes

Want to Apply This Research?

  • Log daily servings of vegetables, fruits, whole grains, and fish. Track sleep quality using a simple 1-10 scale each morning. Over 4-8 weeks, look for patterns between days when you ate more healthily and nights when you slept better
  • Start by adding one Mediterranean or DASH-friendly food to each meal (like adding berries to breakfast, a salad to lunch, or fish to dinner) rather than trying to overhaul your entire diet at once. Small, consistent changes are easier to maintain
  • Use the app to track both diet quality and sleep quality weekly. Create a simple score for diet adherence (how closely you followed healthy eating) and rate your sleep quality. After 8-12 weeks, review your data to see if better eating weeks correlate with better sleep weeks. Share this information with your doctor

This research suggests an association between healthy eating and better sleep in postmenopausal women, but does not prove that diet changes will cure insomnia. Sleep problems can have many causes, including medical conditions, medications, and sleep disorders like sleep apnea. If you experience persistent insomnia or sleep problems, consult with a healthcare provider for proper evaluation and treatment. Do not use dietary changes as a substitute for professional medical advice or treatment. Individual results may vary, and this study applies specifically to postmenopausal women. Always discuss significant dietary changes with your doctor, especially if you take medications or have existing health conditions.