With 2.6 million women in England using HRT to ease menopause symptoms over the past year, and a recent petition calling for better access to information, addressing this crucial issue has never been more urgent.
In recognition of World Menopause Month, MattressOnline has teamed up with wellness expert Sarah-Jane Johnston to provide women with expert advice on managing sleepless nights during menopause, as colder months bring a struggle between chilly and sweaty evenings.
1) Avoid thick pyjamas even in colder months
Hot flashes and night sweats aren’t limited to the summer. Even during colder months, menopausal women can experience these symptoms due to hormonal shifts in oestrogen and progesterone. Wearing thick pyjamas or piling on heavy blankets can easily trigger night sweats, making sleep more difficult. Opt for lightweight, breathable fabrics instead to stay comfortable.
Remember that disrupted sleep can lead to stress, anxiety, and fatigue, which can worsen your overall sense of well-being. By choosing the right clothing and bedding, you can help alleviate night sweats and improve sleep quality.
2) Avoid hot drinks before bed
If you’re used to having a hot drink before bed, it’s time to reconsider, especially if you’re experiencing hot flashes. Although a warm drink may feel comforting as the temperature drops, it can actually raise your body temperature and make sleeping more difficult. Instead, try a cooled herbal tea, such as chamomile, about 45 minutes before bed. This can help relax your body and prepare you for sleep.
3) Avoid wine or caffeine before bed
While many people believe a glass of wine before bed might help them relax and fall asleep, alcohol actually disrupts the quality of sleep. It can lead to frequent awakenings, night sweats, headaches, and even increase the likelihood of snoring and vivid nightmares. Though enjoying a drink in the evening may feel like a part of socialising or winding down, it’s best to avoid alcohol in the four hours leading up to bedtime, to minimise its negative effects on sleep.

Similarly, reducing caffeine intake can also help improve sleep and prevent night sweats. Since caffeine can stay in your system for up to seven hours, it’s wise to avoid it after 2 p.m. to reduce its stimulating effects and ensure a better night’s rest.
4) Incorporate magnesium-rich foods at dinner
Maintaining adequate magnesium levels is essential for menopausal women, as magnesium plays a key role in relaxing the brain’s neurotransmitters and calming the nervous system, which promotes better sleep. It also works in tandem with melatonin, the hormone responsible for regulating sleep and wake cycles.
Incorporating magnesium-rich foods like cucumbers, pumpkin seeds, almonds, and broccoli into your diet can support restful sleep. Cucumbers, in particular, are versatile, low in calories, and can be easily added to various dishes—recently gaining popularity on TikTok for quick, fresh salad recipes.3
Another excellent sleep aid is tart cherry juice, which is naturally rich in melatonin. Drinking it warm during colder months can be a soothing, sleep-enhancing ritual.This ‘Sleepy Girl Mocktail,’ a proven favourite, is one of the healthiest alternatives to your evening glass of wine.
5) Adjust your bedtime routine for colder weather
Making small adjustments to your bedtime routine can significantly improve your sleep during menopause. If you typically take a hot bath or shower before bed, switch to a warm one instead, as hot baths can exacerbate night sweats. Similarly, review your bedding and nightwear—use breathable materials like cotton or linen, which help regulate body temperature without causing overheating. These changes can help reduce discomfort and promote better sleep, even when the nights are chilly.
6) Choose breathable nightwear
The material of your pyjamas plays a big role in how well you sleep during menopause. Natural, breathable fabrics like cotton or linen are ideal for regulating body temperature. Surprisingly, fine-knit wool can also be a good choice, as it’s both breathable and moisture-wicking, helping to keep you warm without triggering night sweats. Specialised synthetic blends designed for menopause can also be effective, combining the best of natural and moisture-wicking properties to keep you comfortable throughout the night.

7) Pick the best bedding materials for winter without overheating
When it gets cold, it’s tempting to reach for thick bedding, but this can be a mistake if you’re dealing with night sweats. Similarly to nightwear, opt for bedding materials like linen or cotton that are breathable and help regulate your temperature. Linen, in particular, is naturally antimicrobial and excellent for year-round use. During the fall, consider a duvet with a moderate tog rating, such as 7.5 to 10.5, to provide warmth without causing you to overheat.
If night sweats are particularly bad, try sleeping with just a light sheet or blanket and layering as needed, so you can easily adjust your comfort level.
8) Encourage your partner to help you
If your partner radiates too much heat and disrupts your sleep—especially if it’s a man, whose metabolic rate is typically 23% higher than a woman’s—there are simple adjustments you can make to improve your rest. Try splitting the bedding by using two separate blankets, such as twin XL-sized ones, so each person can choose the material that suits them best. The hot sleeper should opt for lightweight, breathable fabrics, while the colder sleeper can use a warmer blanket like microfiber or sherpa.
If possible, position the hotter sleeper near a window to benefit from a cool breeze or use a window fan to keep them comfortable. Additionally, encourage your partner to stay hydrated before bed, as proper hydration helps regulate body temperature, especially if they sweat at night too. These small changes can make a big difference in creating a more restful sleep environment for both of you.
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