Why Sleep Gets Tough & How to Make it Better
Menopause is a natural phase of life, but that doesn’t make it easy, especially when it comes to sleep. Night sweats, hot flushes, and disrupted rest can leave you feeling drained before the day even begins.
At Woolroom, we believe sleep should be restorative, not a nightly battle. That’s why we’re here to help you understand why menopause affects sleep, what’s happening in your body, and what you can do to feel more comfortable, naturally.
Why Does Menopause Impact Sleep?
Approximately experience hot flushes and night sweats, making them among the most common symptoms during this transition. These episodes are linked to declining oestrogen levels, which disrupt the hypothalamic thermoregulatory centre, leading to sudden sensations of heat, sweating, palpitations, and anxiety. Such symptoms can significantly interfere with sleep and daily functioning.
You might experience:
- Intense heat and sweating during the night
- Frequent wakeups and trouble falling back asleep
- Anxiety or low mood contributing to poor rest
What Are Night Sweats?
Night sweats are more than just a warm bedroom or a heavy duvet. They’re a biological response, often triggered by fluctuating hormones, that cause the body to overheat even in a cool room. They’re most common during perimenopause and menopause but can also be influenced by stress, diet, alcohol, and medication.
Hot Flushes and Sleep
Hot flushes are sudden feelings of intense heat, often in the face, neck, and chest, and can last anywhere from 30 seconds to several minutes. When they happen at night - they’re classed as night sweats.
The body’s natural cooling system kicks into overdrive, leaving you damp, restless, and searching for a cool spot on the pillow. Over time, this broken sleep cycle can impact your physical and mental wellbeing.
The Importance of Sleep During Menopause
Quality sleep supports hormonal regulation, immune function, mood, memory, and even bone health, all of which are vital during menopause. That’s why addressing night-time discomfort is about more than just rest. It’s about feeling like yourself again.
Natural Ways to Sleep Better During Menopause
- Choose Breathable Bedding
Your bedding plays a crucial role in temperature regulation. Wool is a natural fibre that’s both breathable and moisture-wicking. Unlike synthetic fibres or even cotton, wool can:
- Absorb up to 30% of its weight in moisture without feeling damp
- Regulate temperature throughout the night
- Create a cool, dry microclimate close to your skin
That means fewer wakeups and more consistent comfort.
- Keep Your Bedroom Cool
Aim for a room temperature between 16–18°C. Open a window, use a fan, or keep blinds closed during the day to prevent heat build-up.
- Avoid Triggers Before Bed
Reduce your intake of spicy foods, caffeine, and alcohol, especially in the evening. These can all worsen hot flushes and disrupt your body’s cooling system.
- Establish a Wind-Down Routine
A calming bedtime routine helps signal to your body that it’s time to rest. Try:
- Light stretching or yoga
- Deep breathing or meditation
- Reading or journaling
- Consider What You Wear
Loose-fitting, natural fibre sleepwear (like cotton or bamboo) is better at wicking moisture and keeping you cool.
It’s Time to Talk About Menopause
We launched our #HotWomenOnly campaign to shine a light on this often-overlooked topic and break the stigma around menopause and sleep. With voices like Davina McCall helping to push menopause into mainstream conversation, it's time we talk openly and support each other, not just with science, but with solutions that work.
You’re not alone in this. And you don’t have to suffer through sleepless nights in silence.
If night sweats and disrupted sleep are becoming the norm, it might be time to look at what solutions you can start to put into place.
At Woolroom, we specialise in bedding made from 100% British wool. Naturally hypoallergenic, temperature-regulating, and free from synthetic nasties, our bedding is designed to work with your body - not against it.
Explore our Wool Bedding Collection and start sleeping better, naturally.
