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.
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.
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!
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.
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:
Cool Touch Blankets & Pillowcases
Draw 2 degrees of heat away from your body—just like that!
Refreshing Sheets & Duvet Covers
Breezy Protectors
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.