This Sleeptember, we’re supporting The Sleep Charity’s campaign, Sleep Through Change, shining a spotlight on how perimenopause and menopause can affect sleep. The relationship between sleep and women’s health is an important but often overlooked topic. Hormonal changes during menopause can contribute to night sweats, hot flushes, anxiety, low mood, restless sleep and frequent awakenings – disrupting sleep quality significantly. We’re sharing The Sleep Charity’s advice and offering our own sleep expertise to support the conversation around sleep, menopause and women’s health.
Why does menopause disrupt sleep?
During the menopause and perimenopause, the body goes through significant hormone changes which can affect temperature regulation. Oestrogen lowers the body’s core temperature, whilst progesterone raises it slightly. Fluctuations in these hormones during the menopause transition can lead to night sweats and hot flushes, disrupting sleep as a result. Hormone changes can also affect mood and heighten anxiety, making switching off before bed even harder.
Handling temperature changes:
Although you can’t completely stop hormonal shifts during the menopause, there are effective ways to manage temperature changes. Often, these come in the form of lifestyle changes – such as maintaining a healthy, balanced diet, exercising regularly or de-stressing through meditation and breathing exercises. Keeping a diary in order to track changes in routine and menopause symptoms can be helpful to identify triggers like spicy food or alcohol. Immediate relief can be found in cooling strategies like dressing in easily removable layers, keeping a fan handy and staying hydrated throughout the day.
Winding down before bed:
Good sleep begins well before we get into bed. Winding down over the course of the evening can prepare those going through the menopause or perimenopause for a restful night’s sleep. Gentle stretching and breathing exercises can calm the nervous system in preparation for bed, as can limiting the use of screens in the hours beforehand. Consistency is key when it comes to great sleep. Create a wind-down routine to stick to, incorporating useful tricks like lukewarm showers and opening windows to create airflow before you head to bed.
Creating a comfortable sleep environment:
Your sleep environment should support you – whatever stage of life you’re in. For those experiencing symptoms of menopause, creating the right bedroom setup can be key to a comfortable, cooling night of rest. Choosing natural and breathable materials, such as cotton, bamboo or linen, for nightwear and bed sheets can promote airflow to cool the skin overnight. Bamboo has the added benefit of being a moisture-wicking material, working to pull sweat away from the skin for faster evaporation. The addition of a cooling pillow, mattress topper or purpose-designed cooling mattress can provide added comfort.
Our Cool Refresh range combines the best of cooling technology. Crafted with a layer of Staycool Gel™ and cool touch surface, the range helps regulate your body temperature throughout the night, ideal for those looking for uninterrupted sleep.
For further guidance and support, explore The Sleep Charity’s Sleeptember resources: https://thesleepcharity.org.uk/sleep-through-change-with-sleeptember