How to Keep Cool and Sleep Well During Menopause

Sleep problems are one of the most common symptoms experienced during perimenopause and menopause. From night sweats and hot flushes to insomnia and frequent waking, hormonal changes can make getting a good night's sleep feel increasingly difficult.

Research suggests that up to 60% of women experience sleep disturbances during the menopause transition, with many reporting disrupted sleep quality, difficulty falling asleep and waking feeling less refreshed (1).

The good news is that while menopause-related sleep challenges are common, there are some practical steps you can take to enhance comfort and create a sleep environment that works with your changing needs.

In this guide, we'll explore why menopause affects sleep, how to stay cool during the night and the mattress, bedding and lifestyle changes that may help you sleep better.

Why Menopause Affects Sleep

Understanding what's happening in your body can help explain why sleep often becomes more challenging during menopause.

As oestrogen and progesterone levels fluctuate and decline, many women experience symptoms that can interfere with sleep, including:

• Hot flushes and night sweats 
• Difficulty falling asleep
• Frequent waking during the night
• Increased anxiety or stress
• Changes in body temperature regulation
• Joint or muscle discomfort

Many women find that they wake feeling overheated and struggle to get back to sleep afterwards. Unfortunately, this can create a cycle of poor sleep, fatigue and increased sensitivity to menopausal symptoms.

Menopause and Sleep Apnoea: The Overlooked Connection

Emerging research is also highlighting a link between menopause and obstructive sleep apnoea (OSA).

As hormone levels change, women can become more susceptible to sleep-disordered breathing. Symptoms may include:

• Loud snoring
• Waking gasping for air
• Morning headaches
• Excessive daytime tiredness
• Difficulty concentrating
• Unrefreshing sleep despite spending enough time in bed

Historically, sleep apnoea has been viewed as a condition that primarily affects middle-aged men. As a result, many women experiencing symptoms during menopause may not recognise the signs or may find their concerns dismissed because they don't fit the traditional profile associated with the condition.

If you're regularly feeling excessively sleepy during the daytime or persistent fatigue and disrupted sleep despite making positive changes to your sleep environment, it's worth speaking to your GP or a sleep specialist.

Create a Cooler Sleep Environment

Your bedroom environment plays a central role in helping you manage menopause-related night sweats and overheating.

Sleep experts generally recommend keeping bedrooms between 17°C and 19°C. Ideally, your bedroom should feel slightly cooler than the rest of your home. This drop in temperature helps signal to the body that it's time to prepare for sleep.

If your bedroom is too warm, it can interfere with the body's natural cooling process, making it harder to fall asleep and potentially worsening hot flushes and night sweats.

To keep your bedroom cool:

• Open windows where possible to improve airflow
• Use a fan during warmer months
• Close curtains or blinds during hot days
• Avoid unnecessary heat sources in the bedroom
• Choose breathable bedding materials
• Opt for lighter duvets when temperatures rise

Even small changes can make a noticeable difference to overnight comfort.

Choose Bedding That Helps Manage Heat and Moisture

While mattresses often get most of the attention, your bedding can have just as much impact on sleep comfort during menopause.

Many people assume that higher thread count bedding automatically means better quality. However, when it comes to sleeping cooler, that's not always the case.

Very high thread count bedding can restrict airflow and trap heat around the body.

Instead, consider:

• Cotton percale bedding with a thread count of around 200–300
• Bamboo bedding, which is particularly effective at managing moisture and helping sleepers stay comfortable throughout the night
• Breathable mattress protectors
• Lightweight duvets that can be adjusted seasonally
• Temperature-regulating pillow fillings

The aim isn't simply to absorb moisture but to help move it away from the body, reducing that clammy feeling that often accompanies night sweats and leaves you feeling uncomfortable.

Relaxation Matters More Than You Think

When sleep is disrupted by menopause symptoms, many women understandably focus on cooling solutions. However, one of the most important factors in achieving better sleep is often relaxation.

When dealing with any sleep-disrupting issues, including menopause, relaxation should be prioritised above almost everything else.

It's common to become anxious about sleep after several difficult nights. Unfortunately, worrying about whether you'll sleep well can increase alertness and make it even harder to drift off.

Instead of focusing on sleep itself, focus on unwinding.

Helpful ways to relax before bed include:

• Watching your favourite comedy or comfort TV programme
• Reading a book
• Listening to familiar music
• Gentle stretching
• Spending time on hobbies you enjoy
• Taking a warm bath earlier in the evening
• Mindfulness or breathing exercises

It's also important not to go to bed simply because it's your usual bedtime.

Many women find it helpful to get into their pyjamas, settle into their evening routine and wait until they genuinely feel sleepy before heading to bed.

When bedtime aligns with your body's natural rhythm, you're more likely to fall asleep quickly and spend less time lying awake becoming frustrated or focused on symptoms.

Choosing the Right Mattress During Menopause

No mattress can eliminate menopause symptoms, but some mattress constructions are naturally better suited to managing heat, airflow and moisture than others.

Generally speaking, mattresses that combine supportive pocket springs with breathable comfort fillings tend to offer the best airflow and temperature regulation.

Natural fibres such as wool are particularly effective because they help regulate temperature across changing conditions, keeping you comfortable whether you're feeling warm or cool.

Heather Jackson, GenM CEO and Co-Founder advises:

“Sleep quality is one of the areas most affected during menopause, with signs such as night sweats, hot flushes and frequent waking often disrupting much-needed rest. The MTick helps women identify products that have been independently assessed for their ability to support menopause-related signs, making it easier to find practical solutions that can contribute to a cooler, more comfortable night's sleep.”

MTick Accredited Mattresses from Bensons for Beds

Bensons for Beds is proud to offer a range of mattresses that have been awarded with the MTick accreditation – run by GenM, the menopause partner for brands. Our MTick accredited mattresses have been independently assessed and verified for their ability to support women experiencing night sweats, one of the 48 signs of menopause.

Staples & Co Artisan Collection

The Staples & Co Artisan mattress collection combines supportive pocket springs with naturally breathable comfort layers.

Benefits include:

• Excellent airflow throughout the mattress
• Naturally temperature-regulating comfort fillings
• Moisture management for improved comfort
• Pressure-relieving support
• Handcrafted quality and comfort

For women experiencing overheating, night sweats and changing temperature preferences, breathable spring mattresses with natural comfort fillings are often among the most suitable choices.

What to Do If You Wake During the Night

Night sweats and hot flushes often lead to night-time waking.

If you wake feeling overheated:

• Remove a layer of bedding if needed
• Sip cool water
• Focus on slow, relaxed breathing
• Avoid checking the time (where possible)
• Give yourself permission to relax rather than trying to force sleep

If your mind feels active, try introducing a calming distraction:

• Listen to an audiobook you've heard before
• Put on a familiar podcast
• Listen to relaxing music
• Try a simple word game in your head, such as thinking of words that begin with a chosen letter
• Follow a breathing exercise or guided relaxation

The goal isn't to make yourself fall asleep. It's to create a calm mental state that allows sleep to return naturally.

Menopause and Sleep FAQs

Have further questions about menopause and sleep quality? These quick-fire FAQs should help to clear up any lingering confusion.

Can menopause increase the risk of sleep apnoea?

Yes. Research suggests sleep apnoea becomes more common during menopause due to hormonal changes that affect breathing during sleep.

Is it normal to wake frequently during menopause?

Yes. Night sweats, hot flushes, hormonal changes and sleep apnoea can all contribute to more frequent waking during perimenopause and menopause.

Why do I feel hot at night during menopause? 

Feeling hot at night is common during perimenopause and menopause. Hormonal changes can affect the body's temperature regulation, contributing to hot flushes and night sweats that may interrupt sleep. Keeping the bedroom cool, choosing breathable bedding and wearing lightweight nightwear may help improve overnight comfort. 

How can I keep cool at night during menopause? 

To stay cooler at night, keep your bedroom comfortably cool, use breathable bedding, choose lightweight sleepwear and adjust your duvet according to the temperature. A fan or open window can also improve airflow where appropriate. If overheating or night sweats are regularly disrupting your sleep, speak to a healthcare professional about your symptoms. 

What is the best bedroom temperature for menopause? 

There is no single bedroom temperature that is right for everyone during menopause, but keeping the room comfortably cool can help if you experience night sweats or hot flushes. Try to keep your bedroom temperature a couple of degrees lower than the rest of your home. That said, individual comfort and the temperature of your bedding should also be considered. 

What bedding is best for menopause night sweats? 

Breathable bedding can help manage heat and moisture when experiencing night sweats. Cotton percale, bamboo and other breathable fabrics can help promote airflow and make the sleep environment feel more comfortable. Lightweight duvets and breathable mattress protectors can also make it easier to adjust your bedding when you feel too warm. 

Can a mattress help with menopause night sweats? 

A mattress cannot prevent or treat menopause symptoms, but its construction can affect overnight comfort. Mattresses with breathable materials, good airflow and temperature-regulating comfort layers may help reduce heat and moisture build-up around the sleep surface. Consider the mattress materials and construction alongside firmness and support when choosing a mattress. 

What type of mattress is best for sleeping hot during menopause? 

There is no single mattress type that is best for everyone. If you tend to sleep hot, look for a mattress with breathable construction and materials that allow airflow or help manage moisture. Pocket springs, hybrid constructions and naturally breathable materials such as wool or latex can be options to consider, depending on your preferred feel and support. 

Is memory foam suitable if you get hot at night? 

Memory foam can feel warmer than some other mattress constructions because traditional dense foam can retain heat. However, newer memory foam mattresses may include cooling technologies, breathable structures or ventilation features designed to improve airflow. If you sleep hot, compare the full mattress construction rather than choosing based on the material name alone. 

Why do I keep waking up at night during menopause? 

Menopause can be associated with disrupted sleep, including waking because of hot flushes and night sweats. Other factors, such as stress, changes in sleep patterns and sleep conditions such as sleep apnoea, can also contribute to disrupted sleep. If frequent waking is persistent or affecting your daily life, speak to a healthcare professional. 

Can menopause cause insomnia? 

Menopause can contribute to difficulty falling asleep, staying asleep or getting back to sleep after waking. Symptoms such as hot flushes and night sweats can interrupt sleep, while other physical or emotional changes may also affect sleep quality. If insomnia is persistent or affecting your wellbeing, consider discussing it with your GP or another healthcare professional. 

What can I do if I wake up sweating during the night? 

If you wake feeling hot or sweaty, remove a layer of bedding, take a few sips of cool water and focus on relaxing rather than trying to force yourself back to sleep. Keeping breathable bedding nearby and making your bedroom easy to ventilate can also help you manage changes in temperature during the night. 

Can a cooling mattress help with menopause? 

A cooling or temperature-regulating mattress may help improve comfort if you tend to feel hot at night, but it cannot treat menopause or prevent hot flushes and night sweats. Cooling mattresses can use features such as breathable materials, airflow-friendly constructions or cooling comfort layers. Your preferred firmness, support and sleeping position should also be considered. 

Should I choose a lighter duvet during menopause? 

A lighter duvet can make it easier to manage your temperature if you experience night sweats or hot flushes. You can also use layers that are easy to remove during the night. The most suitable duvet depends on your personal temperature preference and bedroom conditions, so look for bedding that allows you to adjust warmth easily. 

Final Thoughts

Sleep disruption during menopause is incredibly common, but it isn't something you simply have to put up with.

Make sure that your bedroom is slightly cooler than the rest of the house. Choose bedding that helps manage heat and moisture. Prioritise relaxation before bed. And finally, choose a breathable, supportive mattress can all help improve comfort and sleep quality.

Most importantly, remember that sleep isn't something you can force. Focusing on relaxation, waiting until you're genuinely sleepy before going to bed and creating an environment that supports comfort can often make a meaningful difference.

And if symptoms such as excessive daytime tiredness, persistent waking or loud snoring are affecting your quality of life, don't hesitate to speak to a healthcare professional. Sleep is too important to ignore.

Sources

1. https://pmc.ncbi.nlm.nih.gov/articles/PMC11901009/