Sleeping Better During Menopause: Tips & Bedding Essentials

Sleeping Better During Menopause: Tips & Bedding Essentials

2025 Jun 17th

Menopause comes with a range of mental and physical changes. If hot flashes, night sweats, and restless sleep have become your new bedtime routine, you’re definitely not alone. As estrogen and progesterone levels shift, your body’s internal thermostat and sleep schedule can get out of sync. It’s completely normal—and yes, totally frustrating. 

But the good news? There are some simple ways to beat the heat and rest easy once more. 

Woman sleeping restlessly in bed.

How Improve Sleep During Menopause

1. Cool Down Your Bedroom

  • Keep your thermostat set to 15–19°C, the ideal temp for restful sleep.
  • Block out external heat and light with blackout curtains.
  • Use a fan or air purifier to circulate air and regulate humidity.

Woman reading in bed.

2. Establish a Wind-Down Routine

  • Get your “om” on with some gentle yoga or meditation before bed.
  • Put your phone away an hour before sleep to limit your exposure to blue light.
  • Avoid intense exercise near bedtime - it can raise your body temperature and make it harder to fall asleep.
  • Steer clear of heavy meals, alcohol, and caffeine close to bedtime. Try some healthy nuts, fruits, or a cup of tea instead!

Woman wearing linen tunic.

3. Dress Smart for Sleep

  • Before bed, chill out with our linen loungewear and a gauze bathrobe.
  • Wear moisture-wicking, breathable PJs in natural fabrics like bamboo or cotton.
  • Avoid synthetic fabrics like polyester, which are big heat and moisture-trappers.

Woman sleeping under Cool Touch Blanket.

Cooling Products That Really Work

We asked our Sleep Stylists across 70+ QE Home stores for their go-to choices on menopause-friendly bedding. Here are their top recommendations for battling hot flashes and night sweats: 

Woman sleeping peacefully in bed.

Cool Touch Blankets & Pillowcases

Draw 2 degrees of heat away from your body—just like that!

Beechbliss sheets in Waterfall with a quote.

Refreshing Sheets & Duvet Covers

Silk filled protector with quote on it.

Breezy Protectors

Silk filled duvet with a quote on top.

Temperature-Regulating Duvets

Small Changes, Big Relief

Menopause may be a natural part of life, but suffering through sleepless nights doesn’t have to be. By creating a cooler, calmer sleep space and following a bedtime routine that suits your sleep style, you can dramatically improve the quality of your rest.

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