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Better Sleep During Menopause
By Sandie Chan, co-founder KOALA HUG
For many women, sleep during menopause is anything but effortless. You wake up from a hot flash, drenched in sweat, or your thoughts keep racing—like your system won’t fully switch off, even when your body craves rest.
Well, you’re not alone.
More than 50% of women going through menopause experience sleep disturbances—from difficulty falling asleep to waking frequently during the night. This is according to the MenoPause Consortium at Amsterdam UMC (2024), a large-scale scientific study on women’s health during menopause. |
The reason lies in your hormones. Declining levels of estrogen and progesterone directly affect your sleep-wake cycle and the production of melatonin—the hormone that helps you fall asleep. Progesterone supports deep, restful sleep, while estrogen regulates melatonin. When both decrease, restful sleep becomes harder to maintain.
The good news: with the right adjustments, you can genuinely improve your sleep. Not by overhauling everything, but by making small, intentional choices that align with what your body needs now.
Here are five ways to support better sleep during menopause.
Tip 1: Create an evening ritual that prepares your body for sleep
Sleep doesn’t begin when your head hits the pillow—it starts in the hours before.
Dim the lights at least an hour before bedtime, put your phone away, and allow yourself a gentle transition from day to night. Blue light from screens suppresses melatonin production—something already impacted during menopause.
It’s also best to avoid caffeine and alcohol in the evening, as both can trigger hot flashes and disrupt sleep quality. Instead, opt for a calming herbal tea like chamomile. Take a warm shower, or spend a few quiet moments alone. Build in small rituals that signal to your body it’s time to unwind.
Tip 2: If you wake up in the middle of the night, write in your notebook
Waking up in the middle of the night and starting to overthink—it’s a familiar pattern. The more you try to fall asleep, the more awake you feel.
A simple yet powerful practice: keep a notebook by your bed. Write down whatever is on your mind. Putting your thoughts on paper literally creates space and helps release tension.
A sleep journal can also help you recognize patterns. Do you sleep worse after a busy day, certain foods, or hormonal shifts? All of this information gives you insights and can help you regain a sense of control over your nights.
Tip 3: Stop checking the clock
Constantly checking the time may seem harmless, but it often increases alertness and stress and makes it harder to relax.
So turn your clock away and trust your body. Even a few hours of sleep can be restorative. Your body is much more resilient than you think.
Tip 4: Allow yourself a power nap
Feeling depleted during the day after a poor night’s sleep? A short power nap—10 to 20 minutes, ideally before 3 PM—can help restore energy and focus without affecting your ability to fall asleep later.
Keep the power nap light and intentional though. Naps longer than 30 minutes or too late in the day can interfere with your nighttime sleep. Think of it not as catching up, but as a gentle reset.
Tip 5: Choose bedding that works for your changing body
This may be one of the most overlooked factors. During menopause, your body changes—and so does how it responds to heat, fabrics, and how it feels. What once felt comfortable may now feel disturbing.
Choosing the right materials can make a meaningful difference. Rather opt for:
- Soft and skin-friendly
Your skin may become more sensitive during menopause. Smooth, gentle fabrics help prevent irritation and allow your body to fully relax. A TENCEL™ eucalyptus duvet cover, for example, is known for its silky-soft feel and is naturally gentler on the skin than many synthetic alternatives.
- Cooling, breathable and moisture-wicking
If you wake up feeling overheated or experience night sweats, breathability is essential. Lyocell eucalyptus sheets can absorb up to 50% more moisture than cotton and efficiently wick it away, helping you stay cooler and drier throughout the night.
- Fresh and naturally hygienic
Materials with natural antibacterial properties help keep your bedding fresh for longer. This can be especially comforting during a time when your senses may feel more sensitive.
- Gentle on your hair
Hair can change during menopause as well. The smooth sateen weave of TENCEL™ pillowcases helps reduce friction, preventing tangles and keeping your hair looking fresh.
Designed for women in menopause: KOALA HUG bedding
KOALA HUG bedding is thoughtfully designed with these needs in mind. Made from ultra-soft TENCEL™, it helps regulate temperature, absorb moisture, and remain gentle on sensitive skin. No compromise between comfort and performance—just a sleep environment that supports you, night after night. Discover KOALA HUG bedding → koalahug.eu |
Your bedroom, a quiet place to unwind
Your bedroom doesn’t need to be perfect—but it should feel calm.
A tidy space, soft tones, and the right temperature can make a noticeable difference in how easily you fall—and stay—asleep.
Research by neuroscientist Rachel Salas (Johns Hopkins University) shows that a bedroom temperature between 60–65°F (16–18°C) is ideal for sleep. If your environment is too warm, your body struggles to cool down, which can interfere with melatonin production.
During menopause—when hot flashes already raise your body temperature—a cooler bedroom becomes even more important.
Think of your bedroom as an extension of your evening ritual. A space that invites you to slow down, let go, and restore.
Frequently asked questions about sleep and menopause
Q: Does TENCEL™ bedding really help with night sweats?
A: Yes—and for a good reason. TENCEL™ Lyocell absorbs up to 50% more moisture than cotton and actively moves it away from your skin. Combined with its breathability, it helps prevent that damp, uncomfortable feeling often caused by hot flashes. It’s one of the most recommended bedding materials for women during menopause.
Q: I feel very hot at night. Should I sleep without a blanket or duvet?
A: It may feel natural to remove all covers, but a light layer can actually help your body relax. Your nervous system often settles more easily with some form of gentle weight. Consider a lightweight sheet or a duvet cover without an insert. This maintains a sense of comfort without trapping heat. You may also like to consider to sleep with a summer duvet most of the time.
Q: What is the ideal sleep temperature during menopause?
A: Your body needs a cooler environment to fall and stay asleep. During menopause, this becomes even more important. A bedroom between 60–65°F (16–18°C) helps your body regulate temperature more effectively. If that’s not always possible, choose breathable layers you can easily adjust throughout the night.
Q: Why do I wake up at the same time every night?
A: This is often linked to hormonal rhythms. During menopause, fluctuations in hormones like cortisol and estrogen can disrupt your sleep cycle—especially in the second half of the night. Waking up around 3 or 4 AM is very common. Try not to resist it. The more calmly you respond, the easier it is to fall back asleep.
Finally, don’t forget to be kind to yourself
Better sleep during menopause doesn’t require perfection. It asks for small, consistent choices—and compassion for the body you have now.
Not the body from ten years ago, but this one. In this phase.
Give yourself that rest. You deserve it.
This blog was last updated in April 2026 to reflect the most current insights on sleep during menopause.
Sources
Amsterdam UMC / MenoPause Consortium (2024). Sleep and mental health in women during menopause.
Hersenstichting Nederland (2024). Sleep disturbances during menopause.
Salas, R. (Johns Hopkins University). Research on optimal bedroom temperature and melatonin production.
Baniassadi, A. et al. (Harvard University, 2023). Sleep quality and environmental temperature in older adults.