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Treating Menopausal Symptoms for Better Sleep Quality

Menopause can be a time of major hormonal, physical and psychological change for women. Although symptoms vary from woman to woman, “as many as 61%” of women have reported insomnia problems, both during perimenopause and post-menopause. Difficulty sleeping during this time can be attributed to hot flushes, night sweats, or mood swings. It can also be caused by hormonal changes, as levels of oestrogen and progesterone, a sleep-promoting hormone, are decreasing. 

If you wake up at night, it may take some time to settle and fall back asleep. While your total sleep time may not suffer, your sleep quality will, and this can cause next-day fatigue. Below, you’ll find some ideas to help you get to sleep – and stay asleep.

Hormone Replacement Therapy

Hormone Replacement Therapy (HRT) is a treatment that relieves menopausal symptoms by replacing the hormones that are at a lower level as you approach the menopause. However, HRT can increase the risk of breast cancer, so always consult your doctor for more information before you decide if HRT is right for you.

Follow Good Sleep Hygiene

A regular sleep schedule will improve the quality of your sleep. You should try to go to sleep and wake up at the same time every day – including weekends. Making your bedroom cool and dark will also help you fall asleep easier. Avoid watching TV, doing work, or any other hobbies in bed as your brain will associate your bed with these activities. As a result, you’ll find it harder to switch off when the lights go off. If you wake up during the night or have trouble falling asleep for more than twenty minutes, get out of bed and go to another room. Your brain will associate your bed with sleeplessness if you stay in bed, so it’s best to avoid this.

Have A Soothing Bedtime Routine

Relaxing before bedtime will improve the quality of your sleep. Taking a warm bath before going to bed is a great way to unwind. As the hot water evaporates from your skin, your body will naturally cool down and you’ll feel more tired. You can also practice meditation or deep breathing exercises. Writing down any stressful or worrying thoughts you have in a journal to clear your mind is another good way to settle at night. Plus, you can try drinking bedtime tea or a glass of milk to help you relax.

Invest In Cool, Comfortable Bedding

As hot flushes and night sweats are some of the most common attributes to poor quality of sleep, having bedding that regulates body heat temperatures is a great idea. Many mattresses feature cooling comfort layers, while cooling pillows and mattress toppers help to keep your body temperature steady, so you won’t wake up as often when your body heat fluctuates. Browse cooling pillow and mattress protectors. Choosing sheets that are made of breathable cotton will also keep you from getting too warm. You could also consider moisture wicking mattress protectors that will give you complete peace of mind.


Exercise regularly, in the morning and outside if possible. Natural sunlight will give you an energy boost if you’ve had a poor sleep, and it’ll also help your brain maintain regular circadian rhythm.

Be Mindful Of What You Eat And Drink

Avoid caffeine in the afternoon and limit your overall intake during the day. Caffeine wakes you up and increases stress, which will only make sleeping harder. It’s also a good idea to avoid alcohol; while it can help you fall asleep, it creates a rebound effect that wakes you up earlier than you’d like. Avoiding overly sugary or fatty foods will improve the quality of your sleep as these are bad for your health, hormones and, consequently, your sleep. You could instead try soy products, like tofu, soybeans, and soymilk, as they contain phytoestrogen, a plant hormone similar to oestrogen. This may help to relieve hot flushes, so you can enjoy an undisturbed sleep.

Also, increased need to urinate is a menopausal symptom, so limit your overall liquid intake late at night. It’s also a good idea to go to the bathroom one last time before going to bed. However, keep a cool glass of water by your bed during the night in case you wake up from a hot flush and need to cool down.

SlumberSlumber Atik Egyptian Cotton 400TC Deep Fitted Sheet

Atik Egyptian Cotton Sateen 400TC Fitted Sheet

The 400 Egyptian Cotton Sateen Fitted Sheet from SlumberSlumber will add classic elegance to any bedroom. Wonderfully smooth and soft to the touch, this fitted sheet is a truly luxurious addition to your bed that will give you a comfortable, peaceful sleep.

Offering unparalleled durability and quality, this 400 thread count Egyptian cotton sateen fitted sheet will stand the test of time. The sateen weave will feel wonderfully soft and smooth against your skin. This fitted sheet has a depth of 30cm. As mattresses get deeper with the addition of mattress toppers and mattress protectors, mattresses need deep fitted sheets to allow for a good snug fit and to avoid the common problem of your sheets coming off during the night. We recommend you buy your fitted sheet to sit 2-3 inches (8cm) deeper than your mattress.

Our fitted sheets are generously elasticated around all 4 corners leading to a solid hold and fit on your mattress. This fitted sheet is suitable for mattress depths up to 22cm (9 inches).

This cotton sateen fitted sheet has the advantage of being fully machine washable and requires minimal ironing – luxury without the labour.
  • Washable at 40°C
  • Available in white
  • 7 year guarantee
  • Certified Egyptian cotton
  • Woven sateen for a lustrous sheen and silky feel
  • 100% recyclable packaging
Velfont Igloo Cooling Mattress Protector

Velfont Igloo Cooling Mattress Protector

This Velfont temperature-regulating Quilted Mattress Protector provides a constant microclimate for your sleeping environment, not too hot, not too cold. This cooling mattress protector is ideal for people who experience fluctuations in temperature at night. The thermo-regulating Outlast® fabric acts as a buffer from changes in temperature and humidity during the night that affect sleep, creating a constant microclimate throughout the night. Helping to maintain a constant temperature, this mattress protector does all the work while you enjoy a peaceful sleep, letting you wake up feeling and looking more refreshed. The thermo-regulation of this 100% cotton quilted mattress protector also helps to reduce body perspiration as air circulates inside the filling thereby eliminating moisture that can accumulate and ensuring effective breathability. A fully elasticated skirt prevents this cooling quilted mattress protector from moving while you sleep.

  • 100% cotton blended with thermo-regulating Outlast® fabric
  • 100% cotton filling
  • For mattress depths up to 35cm and lengths up to 200cm
  • Fully elasticated skirt
  • Machine Washable at 40°C
  • Suitable for tumble drying on low
  • Ideal to be used with memory foam mattresses and pillows
Velfont Igloo Cooling Pillow Protector

Velfont Igloo Cooling Pillow Protector

This Velfont Igloo Temperature-Regulating Quilted Pillow Protector provides a constant microclimate for your sleeping environment, not too hot, not too cold. This cooling pillow protector is ideal for people who experience fluctuations in temperature at night.



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