Sleeping during menopause can be a challenge for many women. Fluctuating levels of hormones affect the body’s internal clock and often lead to night sweats, hot flushes, and increased body temperature, making it difficult to fall or stay asleep. This can result in many restless or sleepless nights, or even menopause insomnia, in turn exacerbating any mood changes, anxiety, or stress experienced as a result of hormonal changes.
When settling down for the night, relaxation techniques like deep breathing, meditation, or yoga before bedtime can also ease stress and promote a sense of calm. Wearing light, breathable fabrics, using fans, or keeping a window open can help regulate body temperature and reduce night sweats.
Dr Claudia DeGiovanni, Consultant Dermatologist and leading expert in skin issues during the menopause, explains the importance of sleep during the menopause and they ways in which we can take steps to promote a better night’s sleep during this time: “Sleep problems are very common in the menopause. Try to establish a healthy wind down routine in the evening avoiding screens and blue light or any stimulating activities. Try to keep your bedtime consistent so your body knows when it is time to rest.
To create a calming and restful bedroom environment, Dr Claudia advises: “Avoid having a TV or charging your mobile phone in your bedroom - it is very tempting to start scrolling! If you have a lot on your mind keep a notebook by your bedside so you can write down and dump any worries or concerns you have, and things you don’t want to forget. This will help your mind to relax.
“And finally, make your bedroom a comforting and inviting environment and avoid working in your room. It should be a haven for rest and relaxation”, she concludes.
Following Dr Claudia’s invaluable advice, we have put together a list of useful tips, solutions and products to aid in ensuring a restful night’s sleep.
Choose the best mattress for you
Choosing a mattress can be a daunting task under normal circumstances – firmness, number of springs, the materials used are all factors to consider. During this time, finding a mattress that can help you to stay cool during the night is an important consideration.
Our Stay Cool Luxury Latex 3000 Mattress draws on the cooling and heat dissipating properties of latex, which can help reduce the impact of night sweats and hot flushes.
Follow a regular sleep schedule
While it can be tempting to take an afternoon nap with the tiredness takes hold, setting and adhering to a regular sleep schedule is important for ensuring a restorative sleep. Find a bedtime and wake up time that work around your routine and stick to it each night – even on weekends.
Choose cooling bedlinen
Rest your head on the Stay Cool Tencel Pillowcases. Known for its moisture absorbing properties, Tencel makes the best bedding for night sweats. Tencel is sourced from eucalyptus trees and uses tiny fibres to keep you cool as you sleep. It also feels luxuriously soft against the skin, helping to avoid any irritation or unwanted friction.
Find a comfortable room temperature
Room temperature is always key to a restful sleep, especially during menopause. While the perfect sleeping conditions are down to personal preference, keeping your bedroom between 16°C - 20°C is ideal. Add ventilation by cracking a window or switching on a fan to reduce any feelings of stuffiness that may arise and provide relief from night sweats.
Try a bedtime tea blend
Decompressing at the end of a busy day with a warm mug of something delicious can be a great way to begin winding down. Bird & Blend Tea Co. have a great range of loose-leaf blends and tea bags to promote relaxation and ease your mind with ingredients such as chamomile, lavender, and jasmine.
Consider duvet alternatives
Many of us have a preferred duvet tog, however even the lowest of togs may provide too much insulation for your already warmer than usual body. Bedspreads are great as they often have a much lower tog than a traditional duvet and look beautiful at the same time. Choose a bedspread made from cotton to ensure breathability and quick turnaround on wash days. The Dreamy Cotton Bedspread in Ivory is a great choice, owing to the cotton waddings ability to aid airflow. If you prefer statement patterns, the Roza Blue Azur Bedspread is handblock printed with a reversible pattern, allowing you to switch up the look from time to time. It is also super soft against skin that may be feeling sensitive or hot.
Avoid synthetic materials
Synthetic materials tend to be less breathable, therefore should be avoided for pyjamas and bedlinen if hot flushes and night sweats are a common occurrence for you. Wearing a floaty nightie or cotton pyjamas to bed is a great idea. We love Their Nibs’ selection of cotton pyjamas for their comfort and feminine patterns.