Does blueberries help with sleep disruption during perimenopause?

Blueberries may support the management of sleep disruption during perimenopause as part of a balanced, whole-foods diet. While no single food is a cure for perimenopause symptoms, certain nutrients in blueberries can influence the pathways involved in sleep disruption.

The relationship between diet and sleep disruption during perimenopause involves inflammation, blood sugar stability, gut health, and nutrient cofactors that your body needs for hormone processing. Blueberries contributes to this picture through its specific nutrient profile.

Practical approach: Include blueberries in your diet 2 to 3 times per week as part of a varied, anti-inflammatory eating pattern. Focus on whole foods, adequate protein (aim for 25 to 30 grams per meal), healthy fats, and plenty of fiber. Track whether your sleep disruption patterns shift over 4 to 6 weeks of dietary changes.

Diet changes work best alongside other strategies like regular exercise, stress management, and quality sleep. The combination tends to be more effective than any single change alone.