Sleep disruptions can stem from various sources – whether it’s daily stressors, an uncomfortable room temperature, or inadequate bedding. For women, these challenges can be amplified during certain times, particularly during menopause and perimenopause, when hormonal changes can significantly impact sleep quality.

Getting consistent, quality rest is fundamental to our overall health, and its effects ripple through every aspect of our well-being. This makes it essential to develop and maintain good sleep habits throughout our lives, adapting our strategies as our bodies and circumstances change.

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What is menopause?

Menopause is a normal process that every woman goes through. It occurs when a woman’s ovaries stop producing the hormones estrogen, testosterone, and progesterone, and the body stops menstruating, marking the end of a woman’s reproductive years. This process typically occurs in a woman’s late 40s to early 50s.

Pre-menopause symptoms precede menopause symptoms, which vary from person to person.

Because the body produces less estrogen, progesterone, and testosterone, things like mood, memory, energy, and sleep patterns can all be affected. One common symptom that people know about is when a woman has “hot flashes,” which result from a sudden rise in body temperature causing discomfort.

The hormones in our bodies help us regulate our systems, so when there are sudden changes in their levels, it is no surprise that behaviours, reactions, and other process are thrown into chaos. At the same time, sleep is one of the best remedies for everything and anything.

If you or someone you care about is going through menopause, this advice might be helpful: How to sleep better with menopause.

Stay cool at night

If hot flashes are becoming a regular occurrence, then it’s best to create the best opportunities to move them quickly.

Try these tips:

Avoid spicy food
Wear loose clothing to bed, made of natural fibers (like cotton or bamboo)
Invest in season-appropriate sheets and bedding
Trade out your comforter if it feels too hot
Get a highly efficient but quiet fan to place beside your bed
Enjoy a cool down shower before bed

Build a Routine

It’s also important to create a routine before bed, and to get into healthy sleep habits. Things like:

Going to bed at the same time every night
Unplugging and powering down screens an hour before bed
Lowering the lights and triggering the sleep impulse in your body
Something gentle and calming for the mind, especially stress is a factor – meditation, gentle stretching, journaling, making a cup of herbal tea, etc.

Creating an optimal sleep environment is essential for quality rest. Your bedroom should be a sanctuary dedicated to sleep – dark, quiet, and furnished with a mattress that meets your specific needs. This becomes particularly important during menopause, when your body’s requirements might change. Your current mattress may no longer provide the support you need, or certain materials like latex toppers might contribute to temperature regulation issues.

If you’re thinking it’s time for a new mattress, we’re here to help. We believe that everyone has an ideal mattress match, and we’d be delighted to guide you through finding yours. Stop by to discuss your needs and explore options that could enhance your sleep quality.