The Menopause
Do you know your chronotype? Why this simple hack can transform midlife health
There are a few things that may come as a surprise in midlife and beyond. Whether it’s struggling with brain fog in meetings or realising that a morning coffee is now a non-negotiable, rather than a luxury.
And then there’s the sneaky shift in how our body ticks. Suddenly, we’re dragging ourselves through the morning despite previously being an early bird. Or we’re pinging with ideas at 10pm when before we were ready to drift off with ease. What’s going on?
Here’s a term that might hold the answer: chronotype. It sounds like something from a sci-fi film, but it’s a very real, useful bit of science that explains how our bodies are wired to operate across a 24-hour cycle. Understanding it can help us eat better, move smarter, and feel a bit more like ourselves again as we tumble (gracefully, of course) through perimenopause and menopause.
How to know your chronotype
Chronotype is just a fancy way of saying our natural body clock. Some of us are chipper and productive first thing while others hit their stride late afternoon. And it’s not laziness or poor sleep hygiene – it’s biology.
“Chronotypes refer to our body’s natural sleep-wake preferences, affecting whether we’re morning people, midday energised, or night owls,” explains Diedre Nazareth, functional medicine practitioner and ambassador for Valerie.
“Our internal clock, controlled by the hypothalamus (a brain region that regulates body temperature, hunger, sleep cycles, and hormone release), influences our energy, mood, and cognition daily.”
According to research, these rhythms are partly down to genetics, but also influenced by light exposure, lifestyle and age. Which brings us neatly onto…
Hormone drops
In our twenties and thirties, many of us live in blissful ignorance of our natural rhythm. We push through mornings with adrenaline and lattes, book HIIT sessions before work, and go out on Friday nights like we haven’t been in back-to-back meetings since Tuesday. But once our hormones start shifting in our 40s, our chronotype becomes harder to ignore.
“Menopause can shift your chronotype, disrupting the circadian rhythm,” Diedre adds. “As oestrogen and progesterone drop, sleep patterns can change, often shifting women towards a night-owl pattern.
“This change might lead to challenges like falling asleep late and waking up tired, potentially increasing metabolic disease risk such as high blood pressure, high blood sugar, and abnormal cholesterol levels.”
And it’s not just sleep that takes a hit.
“Many people who were once early birds may find themselves struggling with insomnia or restless nights, while night owls might experience early waking and fragmented sleep,” says Lauren Chiren, CEO of Women of a Certain Stage. “The result can be fatigue, mood swings, and cognitive fog, making it harder to maintain daily routines and potentially making poor nutrition choices as a result.”
Optimising nutrition in midlife
As our hormones shift and our sleep patterns change, what we eat – and when we eat it – can either support our body’s natural rhythm or disrupt it completely.
Thanks to the menopause, the decline in oestrogen can lead to decreased insulin sensitivity, making it harder for the body to regulate blood sugar levels. That means more spikes, crashes and that jittery feeling that makes us reach for a biscuit at 4pm.
“Nutrition can play a vital role in managing menopause symptoms,” Lisa Marley, chef and nutrition coach says. “Oats, brown rice, and quinoa can help to stabilise blood sugar levels, which may improve energy and mood, for example.”
Oestrogen also plays a big role in how we absorb nutrients. When levels naturally drop during menopause, so can our ability to soak up what we need from food. In the long-term, this may lead to fatigue, low mood, and aching joints.
Lauren suggests choosing foods rich in magnesium, omega-3s, and B vitamins to help manage stress, improve sleep quality, and stabilise mood. “Omega-3 fatty acids are so important at this stage as they may help reduce mood swings and promote heart health. So try to include walnuts, flaxseeds and oily fish into your diet,” she says.
Supplements may also be helpful for upping levels at this time of life.
How to live according to your chronotype
Once we know which chronotype we are, we can begin to work with our body, rather than against it.
“Eating according to your chronotype can enhance the benefits of nutrition during menopause,” Lisa says. “For morning chronotypes, consuming a substantial breakfast rich in protein and healthy fats can provide sustained energy throughout the day. Options like eggs, avocados, and whole grain toast can help stabilise blood sugar levels and promote better mood and focus.”
Early birds may also prefer to front-load the day with some movement, such as a strength-building session or a yoga class. Use the afternoon dip for something restorative like a gentle walk, a podcast, or a stretch.
“Schedule exercise according to your energy peaks and gentle movement if energy slumps early,” she says.
For the night owls among us, kindness comes first. “Don’t beat yourself up for not leaping out of bed at 6am,” Lisa says. “When it comes to meals, choose lighter dinners that are easy to digest, such as a salad with tofu or a vegetable stir-fry. This can help prevent sleep disturbances.”
Understanding our chronotype isn’t just about getting better sleep – it’s about syncing up with who we really are in this new phase of life.
“Recognising your chronotype during menopause brings valuable insights,” says Diedre. “Adapting lifestyle and diet to suit your natural rhythm promotes wellbeing.”
Lauren agrees.
“Embrace flexibility and self-compassion,” she says. “The menopause is dynamic, so adapting rather than push against your changing biology is key to thriving.”
What is my chronotype?
Identifying where we sit on the spectrum can be incredibly helpful for knowing our sleep patterns, as well as when to eat and exercise. We can determine our chronotype by identifying with one of these four animals:
- Lions: Early risers. Productive in the morning, flag by early evening.
- Bears: Most common. Follow a fairly standard 9–5-ish rhythm.
- Wolves: Night owls. Peak in the late afternoon and evening.
- Dolphins: Light sleepers. Struggle with routines. Sensitive to disruptions.
