Menopause is a natural transition that marks the end of reproductive years, but it can also bring a range of physical and emotional challenges. One of the most disruptive? Sleep. Hot flushes, night sweats, and changes in hormone balance mean that many women struggle to fall asleep, stay asleep, and wake feeling truly rested. In fact, research shows that up to 61% of women experience sleep difficulties during menopause.
The good news is that there are practical, science-backed steps you can take to improve your sleep during this stage of life. From lifestyle habits to bedding choices, small changes can add up to a big improvement in your nightly rest.
How Menopause Impacts Sleep
The primary driver of sleep disruption during menopause is the decline and fluctuation of hormones, especially oestrogen and progesterone. These shifts can affect sleep in several ways:
- Night sweats and hot flushes: Oestrogen helps regulate body temperature. When levels drop, the body becomes more prone to sudden overheating, making restful sleep harder to achieve.
- Mood and anxiety changes: Progesterone has a calming effect on the brain, and lower levels may contribute to anxiety and difficulty winding down before bed.
- Disrupted circadian rhythm: Declining melatonin production, another natural part of ageing, can shift your sleep cycle and reduce sleep quality.
Together, these factors explain why many women report restless nights and daytime fatigue during menopause.
How to Improve Sleep During Menopause
If you’ve been wondering how to sleep better during menopause, here are some strategies that can make a real difference:
-
Create a Cool Sleep Environment
Your sleep environment matters more than you think. There are many ways by which you can cool down a room (ideally between 16–18°C) to make a big difference to your sleep. -
Choose the Right Bedding
Bedding is one of the most effective changes you can make. Selecting a material with the right properties can completely transform your sleep quality. Eucalyptus is a great choice of bedding material as it’s breathable, temperature-regulating, and moisture-wicking — properties that reduce overheating and night sweats. What’s more, eucalyptus silk bedding is super soft, hypoallergenic, and naturally cooling.
SHOP EUCALYPTUS BEDDING -
Maintain a Consistent Routine
Your body thrives on rhythm. Going to bed and waking up at the same time each day reinforces your circadian cycle and helps offset hormonal disruptions. -
Relaxation Before Bed
Mind-body practices such as meditation, yoga, and deep breathing lower cortisol (the stress hormone) and prepare your body for rest. A calming bedtime ritual — dim lighting, reading, herbal tea and soft calming music or white/brown noise — can all help prepare your body for sleep. -
Nutrition and Hydration
A balanced diet rich in whole foods supports hormone regulation. Magnesium-rich foods (leafy greens, nuts, seeds) promote relaxation, while avoiding caffeine and alcohol in the evening reduces sleep disruption. Stay hydrated, but limit large drinks just before bedtime. -
Dress for Sleep Comfort
Lightweight, breathable sleepwear made from natural fabrics helps regulate body temperature. Pairing this with moisture-wicking sheets can keep you dry and comfortable. Sleep accessories can also go a long way in helping you drift off with ease. -
Consider Natural Sleep Support
Some women find gentle relief from natural remedies, such as valerian root, chamomile, or magnesium supplements. Science-backed sleep supplements, such as Moongreens, can also help you drift off more easily. Always check with a healthcare professional before adding new supplements to your routine.
DISCOVER MOONGREENS
The Role of Bedding in Menopause Sleep
Your bedding plays a surprisingly powerful role in your nightly rest. During menopause, when temperature regulation is key, the right sleep setup can mean the difference between tossing and turning or waking refreshed. Using cooling, breathable fabrics can:
- Reduce overheating from hot flushes
- Wick away sweat and moisture
- Support deeper, longer-lasting rest
Explore our Menopause Sleep Collection for products that bring together everything you need to sleep better during menopause.
Menopause may disrupt your sleep, but the right environment, routine, and bedding choices can make a profound difference. The key lies in a holistic approach:
- Balance lifestyle habits
- Create a calming evening routine
- Choose bedding that actively supports your comfort
Menopause may be a natural stage of life, but restless nights don’t have to be.
At Ethical Bedding, we believe everyone deserves restorative, sustainable sleep. Explore our collections to discover how small, thoughtful changes can transform your nights — and your days.
