Sleepless & Sweaty? 5 Post-Menopause Secrets You Need to Know

Waking up drenched in sweat and desperate for relief? If menopause night sweats and hot flashes are stealing your sleep, you’re not alone. Studies show that 40-60% of women struggle with sleep disruptions during menopause. [1]

The culprit? Hormonal changes that throw off your body’s ability to regulate temperature, leading to overheating, restless nights, and exhaustion. [2]

The good news? You don’t have to suffer through sleepless, sweaty nights. With the right cooling strategies and sleep solutions, you can wake up feeling refreshed instead of drained. Keep reading for expert-backed tips to sleep cooler and better—starting tonight!

1. Keep Your Bedroom Cool & Breathable

A warmer bedroom temperature can heavily impact sleep quality, especially for post-menopausal women because they tend to have a lower overall body temperature. Even being in a slightly elevated environment can feel uncomfortable and may trigger hot flashes and night sweats. [3,4]

To help counteract the heat from hormonal fluctuations, one simple solution is to adjust your room temperature. Research suggests that the ideal temperature for promoting quality sleep is between 66.2°F and 69.8°F. Our bodies naturally begin to cool as we prepare for sleep, so when the room temperature is too warm, it forces our bodies to work harder to cool down, potentially leading to restless nights. [6]

In addition to a crisp, cool room temperature, consider introducing temperature-regulating bedding. Instead of waking up stuck to your sheets, rest on material that provides airflow and moisture control throughout the night.

Some of the best sheets for menopause are 100% Bamboo Bed Sheets. They’re crafted from pure bamboo viscose and have naturally thermo-regulating properties that keep you cool and wick away moisture. A breathable, uninterrupted sleep is right around the corner!

2. Choose Cooling, Moisture-Wicking Fabrics

Hot flashes are one of the most common symptoms women face throughout the different stages of menopause. Studies show that more than 80% of women will experience hot flashes during this transitional time of life. [7]

When hot flashes strike at night, they can lead to intense night sweats, often leaving your bedding and sleepwear soaked. 

That’s why your choice of bedding and pajamas play a crucial role in night sweat relief. Avoid synthetic fabrics like polyester—they trap heat! Instead, opt for cooling, moisture-wicking options like bamboo viscose for drier, cooler nights.

Don’t let night sweats steal your sleep—make smart choices for a more restful night! Here are a couple of easy changes you can make to your sleep environment that will help you stay cool while sleeping:

Breathable Pillowcases for a Cooler Sleep

Your head and neck are key heat zones, so investing in breathable pillowcases can make a big difference in night sweat relief. The Cosy House 100% Bamboo Pillowcase is naturally cooling, moisture-wicking, and silky soft—perfect for staying cool and dry all night long.

Sleepwear That Supports Better Rest

When shopping around, avoid synthetic fabrics such as polyester, microfiber, rayon, and nylon, which tend to trap heat because they have tighter weaves, making them less breathable. 

Loose, lightweight sleepwear made from natural fibers like bamboo viscose or silk can help your body release excess heat. [8] Look for fabrics labeled as moisture-wicking or temperature-regulating for added comfort. Avoid heavy materials or tight fits, which can trap heat and worsen night sweats.

3. Establish a Sleep-Friendly Nighttime Routine

A good night's sleep is essential for navigating our daily lives, but menopause and post-menopause can disrupt your ever-so-important sleep-wake cycles, making it impossible to fall asleep or stay asleep. [1]

There’s no time to be sleep-deprived! Luckily, creating a healthy nighttime routine can result in more restful and deeper sleep–even during the struggles of menopause. Here are a few science-backed tips for overcoming common post-menopause sleep problems:

1. Stick to a Sleep Schedule: Going to bed and waking up at the same time helps regulate your circadian rhythm, leading to more restful, balanced sleep. [9]

2. Practice Deep Breathing or Meditation: Research has shown that women who use techniques like deep breathing, visualization, and gentle movement reported fewer sleep disruptions. [10,11] 

3. Dimming Lights: Lowering light levels before bed supports melatonin production, which is especially important since menopausal women naturally produce less of it. [12]

4. Sip Herbal Tea: Depending on the type of blend used, herbal tea can help with relaxation and various menopausal sleep symptoms. [13,14,15]

5. Reducing Screen Time: Instead of tricking your brain into thinking it’s daytime, reduce the exposure to blue light by swapping your phone or evening TV show for a book.

6. Diffusing Essential Oils: Certain oils like lavender and bergamot have been proven to promote relaxation. [16,17] Snatch some high-quality Essential Oils and disburse them into the air with a silent Ultrasonic Diffuser for a naturally serene and fragrant sleep environment. 

4. Watch Your Diet & Hydration Before Bed

Your diet might be sneakily fueling those night sweats. Certain foods and drinks mess with body temperature, hormones, and hydration—making it harder to stay cool at night.

Here’s how each one plays a role:

• Caffeine & Alcohol: That evening cup of coffee? That post-dinner glass of wine? Both can spike your body temperature. Caffeine revs up the nervous system, and alcohol dilates blood vessels, making hot flashes even worse. [18,19]

• Spicy Foods: Love a little heat? Spices trigger sweat production. And sugar? It sends your blood sugar on a rollercoaster, spiking stress hormones and disrupting sleep. [20,21]

Hydration is Your Secret Weapon!

Menopause shifts fluid balance, which can lead to overheating. [22] Sip water throughout the day to stay hydrated—just not right before bed unless you love midnight bathroom runs.

Upgrade Your Nighttime Routine

Chamomile tea for relaxation, red clover to ease hot flashes, or valerian root to lull you into sleep mode. [14,15,23]

Pro Tip: A light, balanced evening meal can help stabilize body temperature overnight.

5. Optimize Your Sleep Position & Mattress Protection

You might not have thought about it before, but your sleep position could be contributing to those restless, sweaty nights. Certain postures, like curling up in a tight fetal position, may trap more body heat. For a more airy sleep, here are some alternative sleeping positions to explore:

• Starfish: Lying on your back, stretch your arms and legs wide. This maximizes your exposure to the air for enhanced cooling. 

• Side Sleeping: Sleeping on your side takes most of your body off the mattress for more airflow. 

If you can only get comfortable in your go-to position, we get it—habits are hard to break.

Switching to a cooling mattress protector is another proven way to help ease menopausal sleep problems. [24] These hidden parts of your bedding ensemble often fly under the radar. However, if what’s on your bed hasn’t been designed to keep you cool while sleeping, it's likely a contributing factor to your sweaty nights and discomfort. When shopping for quality bedding, look for words such as “moisture wicking”, “temperature regulating”, “breathable”, and “cooling”.  

The Cosy House Collection Luxury Mattress Protector is extremely lightweight and made from naturally cooling bamboo viscose to dissipate heat. It’s 100% waterproof, giving you peace of mind and an extra layer of temperature regulation for uninterrupted sleep.

Better Sleep Post-Menopause? Yes, It’s Possible!

Struggling to get deep, restful sleep during menopause? There’s light at the end of the tunnel. Studies show that sleep disturbances often improve as your body adjusts over time. [25] Until then, the right habits—and the right bedding—can make all the difference in keeping night sweats and insomnia at bay. 

Don’t settle for sleepless nights. Try these science-backed sleep hacks to reach deep, uninterrupted REM—and make sure your bedding isn’t working against you! Cosy House’s temperature-regulating 100% Bamboo Pillowcase, 100% Bamboo Bed Sheets, and Luxury Mattress Protector help keep you cool, dry, and comfortable all night long. You deserve a sleep that is restful and restorative—upgrade your sleep setup today!

We've gone ahead & enclosed a 10% off coupon below for you to use if you'd like to take the plunge and try out our bedding for yourself! To shop our collection & get 10% OFF, use the code 'BLOG10' at checkout.

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Resources:

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2. Deecher, D., Dorries, K. Understanding the pathophysiology of vasomotor symptoms (hot flushes and night sweats) that occur in perimenopause, menopause, and postmenopause life stages. Arch Womens Ment Health 10, 247–257 (2007). https://doi.org/10.1007/s00737-007-0209-5

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14. Jenabi, E., Khazaei, S., Aghababaei, S., & Moradkhani, S. (2023). Effect of Fennel-Valerian Extract on Hot Flashes and Sleep Disorders in Postmenopausal Women: A Randomized Trial. Journal of menopausal medicine, 29(1), 21–28. https://doi.org/10.6118/jmm.22026

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21. Association between short sleep duration and intake of sugar and sugar-sweetened beverages: A systematic review and meta-analysis of observational studies Shahdadian, Farnaz et al. Sleep Health: Journal of the National Sleep Foundation, Volume 9, Issue 2, 159 - 176

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23. Ghazanfarpour, M., Sadeghi, R., Latifnejad Roudsari, R., Mirzaii Najmabadi, K., Mousavi Bazaz, M., Abdolahian, S., & Khadivzadeh, T. (2015). Effects of red clover on hot flash and circulating hormone concentrations in menopausal women: a systematic review and meta-analysis. Avicenna journal of phytomedicine, 5(6), 498–511.

24. Avis, N. E., Levine, B. J., & Coeytaux, R. (2022). Results of a pilot study of a cooling mattress pad to reduce vasomotor symptoms and improve sleep. Menopause (New York, N.Y.), 29(8), 973–978. https://doi.org/10.1097/GME.0000000000002010

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