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Eggs, sleep and symptom management in perimenopause

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The perimenopausal transition represents a critical window for intervention in women’s health, characterised by hormonal changes that can significantly affect sleep, physical wellbeing and overall quality of life.
 
Sleep disturbance is particularly common, with up to 60% of women reporting difficulties with sleep initiation, maintenance or continuity during this stage.
 
As GPs increasingly adopt holistic approaches to managing menopausal symptoms, attention has turned to modifiable lifestyle factors, including nutrition.
 
However, while dietary strategies are frequently discussed in practice, evidence supporting specific, practical food-based interventions, particularly for sleep, remains limited.
 
Eggs have emerged as a food of interest in this context.
 
As a nutrient-dense, widely accessible whole food, eggs provide high-quality protein and key micronutrients, including tryptophan, vitamin D and choline, which are implicated in sleep regulation and metabolic health.
 
Their convenience and versatility also make them a realistic option for sustained dietary change, an important consideration in primary care.
 
Recent Australian research has begun to explore how incorporating eggs into the daily diet may support perimenopausal health, including sleep and symptom burden.
 
The findings
The Egg Pro-Sleep PM trial, conducted by Deakin University, investigated whether the timing of egg consumption influences sleep outcomes in perimenopausal women with poor sleep quality.
 
In this nine-week randomised crossover trial, 22 women consumed two eggs daily either in the morning or evening, alongside sleep hygiene education.
 
Sleep outcomes were assessed using wearable measures and validated questionnaires, with additional monitoring of menopausal symptoms and melatonin biomarkers.
 
The study found that time of egg consumption did not meaningfully alter sleep outcomes, including sleep duration, efficiency, or subjective quality.
 
Importantly, evening consumption did not negatively affect sleep, even among participants with pre-existing sleep disturbance.
 
This is a clinically relevant finding, as it challenges common assumptions around late-night eating and sleep disruption – at least in the context of a high-protein whole food.
 
Patients can be reassured that consuming eggs in the evening is unlikely to adversely affect sleep, including for those experiencing insomnia.
 
Although not a primary endpoint, small improvements in selected symptoms were observed, including reduced backache and joint pain with evening egg intake.
 
While modest, these findings suggest dietary factors may influence aspects of symptom burden beyond sleep.
 
Eggs and women’s health: Beyond sleep
Protein for muscle and metabolic health
Eggs provide a complete protein source containing all essential amino acids – this is particularly important during perimenopause, when lean mass declines, sarcopenia risk increases, and metabolic changes can affect weight management.
 
Higher protein intake has been associated with improved satiety, appetite regulation and preservation of muscle mass.
 
Nutrients linked to neurological pathways
Eggs contain several nutrients implicated in neurological function and sleep processes, including:

• tryptophan, a precursor to serotonin and melatonin
• vitamin D, associated with sleep and immune function
• choline, important for brain health and neurotransmitter synthesis.

While the study suggests these nutrients may not exert strong short-term effects in isolation, they contribute to an overall dietary pattern that supports health.
 
Broader menopausal health
Emerging evidence suggests eggs may also support bone health, cardiometabolic outcomes, and appetite regulation.
 
This positions eggs as a practical, nutrient-dense option within dietary strategies for midlife women.
 
Implications for general practice
For GPs, the findings reinforce several key points:
 

• Reassure patients that eating eggs in the evening is unlikely to disrupt sleep
• Emphasise whole-of-diet approaches, as single foods are unlikely to resolve complex sleep disturbances
• Recommend practical, sustainable options, such as eggs, to support protein intake and nutritional quality

 
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Australian Eggs menopause perimenopause sleep women’s health

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