Waking at 3am, hot and wide awake, is something we hear about every week. Food won’t fix everything, but it can help.

Five swaps to try

• Move your last coffee to before midday

• Have a small carbohydrate with your evening meal

• Swap a nightcap for a warm milky drink

• Eat dinner at least two hours before bed

• Keep spicy food to lunchtime

Try one or two at a time for a fortnight, so you can tell what’s working.

Sleep is often the first thing to improve, and everything else feels easier after that.

If you’re struggling, our Steady Through Menopause programme looks at sleep, mood and energy together.