Sleep Expert
Menopause & Sleep: Navigating the Changes for Restful Nights
Menopause & Sleep: Navigating the Changes for Restful Nights
March 4, 2025 Article written by Kerry Davies
About Kerry Davies, The Sleep Fixer
Kerry is a seasoned sleep expert with nearly 14 years of experience dedicated to transforming sleep outcomes globally. As a certified Cognitive Behavioural Therapy for Insomnia (CBTI) therapist, she brings a wealth of expertise, including focused support for neurodivergence.
Kerry’s approach spans diverse settings—from one-on-one coaching to partnerships with corporations, schools, and hotels—and she provides training and tailored strategies that benefit everyone seeking to improve their sleep. Deeply conscientious and passionate about the evolving field of sleep science, Kerry is committed to lifelong learning to deliver the most impactful solutions for her clients. She believes sleep is the cornerstone of a fulfilling life and prioritises accessible, quality sleep support, integrating affordable options that empower individuals to reclaim their rest and well-being. Driven by the conviction that better sleep leads to better lives, Kerry strives to make restorative, transformative rest achievable for everyone, regardless of background or needs.
Menopause is a natural transition in a woman's life, but it often brings significant challenges when it comes to sleep. From hormonal fluctuations to night sweats and insomnia, sleep disturbances can be frustrating and exhausting. Understanding how menopause affects sleep and implementing key strategies can make a world of difference in achieving restful nights.
How Menopause Affects Sleep
Hormonal changes during menopause can significantly impact sleep quality. Oestrogen and progesterone levels decline, leading to various sleep disruptions, including:
-
Night Sweats & Hot Flashes: Sudden temperature spikes can cause excessive sweating, making it difficult to stay comfortable at night.
-
Insomnia: Many women have trouble falling and staying asleep due to hormonal imbalances and increased stress levels. For more insights on managing insomnia, check out our insomnia blog.
-
Frequent Awakenings: Shifts in body temperature, increased anxiety, and even changes in bladder function can lead to waking up multiple times throughout the night.
Why Temperature Regulation Is Key
One of the biggest challenges during menopause is temperature regulation. When the body overheats at night, sleep quality deteriorates. By maintaining a cool sleep environment, the likelihood of frequent awakenings and discomfort decreases, allowing for deeper, more restorative sleep.
Investing in temperature-regulating bedding can be a game-changer. As someone who is perimenopausal, I have personally found that using The Fine Bedding Company’s Smart Temperature Cooling 100% Cotton Bedding has transformed my sleep experience. Their moisture-wicking sheets and breathable pillows help prevent overheating and manage night sweats effectively, creating a more comfortable and restful sleep environment.
Tips for Improving Sleep During Menopause
Thankfully, there are practical strategies to help mitigate sleep disruptions and enhance restfulness:
-
Invest in Cooling Bedding: Moisture-wicking sheets and breathable pillows can help prevent overheating.
-
Practice Relaxation Techniques: Deep breathing, meditation, and gentle yoga before bed can lower stress and promote better sleep.
-
Make Lifestyle Adjustments:
-
-
Avoid caffeine at least 8 hours before sleep.
-
-
-
Maintain a consistent sleep schedule.
-
Engage in regular physical activity.
-
Take a warm bath a few hours before bed to heat up the periphery of the body, which can help cool body temperature and promote sleep.
-
The Importance of a Comfortable Sleep Environment
Creating the ideal sleep sanctuary can significantly impact your sleep quality during menopause. Here’s what to consider:
-
Bedding: Cooling bedding designed for temperature regulation can be particularly beneficial.
-
Room Temperature: Keep your bedroom cool, ideally between 15-19°C.
-
Pillow Support: Ensure your pillow provides proper support and ventilation.
-
Blackout Curtains & Sound Control: Eliminate external disturbances to create a tranquil atmosphere.
Scandinavian Sleep Method & Sleep Divorce: Sleep Strategies That Work
Adopting alternative sleep arrangements can make a significant difference in getting a solid night's rest:
-
The Scandinavian Sleep Method: This approach involves using separate duvets instead of a shared one, allowing each partner to regulate their body temperature without disturbing the other. It has gained popularity for its effectiveness in reducing nighttime disturbances and promoting individual comfort.
-
Sleep Divorce: While it may sound drastic, sleeping in separate beds or rooms can be beneficial, especially if one partner’s sleep habits (such as snoring or tossing and turning) impact the other’s rest. Many couples find that prioritising sleep quality strengthens their relationship by reducing nighttime frustrations.
Prioritising Sleep During Menopause
Menopause-related sleep disruptions can feel overwhelming, but with the right strategies and products, you can reclaim your rest. Investing in Smart Temperature Cooling 100% Cotton Bedding, maintaining a sleep-friendly environment, and incorporating relaxation techniques can significantly improve sleep quality. By prioritising comfort and consistency, you can navigate menopause with better, more restorative sleep.
