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Hot Sleep: Navigating Menopause and Night Sweats with the Right Bedding

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Written By Anđela Rajković

Certified Sleep Consultant

Featured image for Bedding for menopause.

29 March 2024 5 min read

Hot flashes keeping you up at night? It's time to toss that old bedding and embrace the power of bedding for menopause!

Ladies, let's talk about menopause and sleep. We all know that the hormonal changes that come with menopause can wreak havoc on our sleep quality, leaving us tossing and turning all night long.

But fear not, because we've got the inside scoop on the best bedding for menopause that will help you get the restful, uninterrupted sleep you've been dreaming of. No more waking up drenched in sweat or kicking off the covers in frustration – we've got you covered (literally)!

What is menopause

A woman sitting on a couch

Okay, first things first – let's clarify what menopause is.
Namely, menopause is a natural biological process that marks the end of a woman's reproductive years. It happens when the ovaries stop producing eggs and levels of hormones such as estrogen and progesterone decline.

There are many symptoms of menopause, but, the most common ones are hot flashes, night sweats, mood changes, and sleep disturbances.

Causes of hot flashes in menopause

A woman suffering from hot flashes

Hot flashes in menopause are like a tropical vacation for your body's thermostat. It's like someone turned up the heat inside you and forgot to give you the air conditioning remote.

Jokes aside, just like previously mentioned, hot flashes are caused by changes in your hormone levels, specifically the decline in estrogen. This can cause your brain to send false signals to your body that it's overheating, leading to a sudden rush of heat, sweating, and even heart palpitations. It's like your body is trying to keep you on your toes (or rather, on your sweat-drenched sheets)!

And, what can make hot flashes even worse

During your menopausal period, you will, unfortunately, experience hot flashes all the time. However, if you don't take of yourself, you can make this period even more sweaty.

Yes, doing the following things might just trigger your hot flashes even more:

How can bedding help you keep your ‘cool' at night

According to Dr Zeeshan Afzal, a medical writer at Welzo, ‘bedding can help improve sleep during menopause by regulating body temperature and wicking away moisture‘.

The right bedding can be your secret weapon against menopausal hot flashes! Imagine a set of sheets that feel cool to the touch, like you're sleeping on a cloud made of mint leaves. Or a pillow that magically wicks away moisture, leaving you feeling dry and comfortable all night long.

These aren't just dreams, my ladies, they're the power of bedding with moisture-wicking properties and temperature-regulating technology. By helping to regulate your body temperature, bedding can help you achieve the holy grail of menopause: a good night's sleep.

So if you're tired of waking up in a pool of sweat and longing for some quality sleep, it's time to invest in some cool and comfy bedding.

What is the best bedding for menopausal night sweats

A close up of bedding

Yes, yes – you are tired of suffering through menopause sweats! Don't worry, we have the solution to all your woes – high-quality bedding!

Say goodbye to restless nights and hello to the best sheets, duvet covers, pillows and pillowcases, and even the best mattress and memory foam mattress topper that will help you stop night sweats and stay cool all night long.

The key to beating menopausal sweats lies in choosing breathable fabrics that don't trap heat. That means investing in high-quality bedding made from materials like bamboo, cotton, or linen. These fabrics are designed to keep you cool and comfortable by allowing air to circulate around your body, preventing the dreaded hot flashes and night sweats.

But it's not just about the type of fabric you choose – it's also about the technology behind it. Look for bedding with moisture-wicking properties that will draw sweat away from your body, leaving you dry and comfy. And if you're looking for the ultimate in coolness, opt for bedding made with cooling gel or other temperature-regulating materials.

What is the worst bedding for menopausal night sweats

Going through menopause (or being one of those hot sleepers) means choosing natural fibres for your bedding. Choosing anything other than that will make you feel like you are in a sauna – literary!

Here, we're talking about bedding made from synthetic materials like polyester or rayon, which can leave you feeling like you're wrapped in plastic wrap on even the coolest of nights.

Many women going through menopause already have enough sleep issues without adding hot, sweaty nights to the mix. And the last thing you want is to wake up drenched in sweat like you just ran a marathon in your sleep. So, avoid synthetic fabrics and opt for natural materials that are breathable and allow air to circulate around your body. These will help keep you cool and comfortable throughout the night, so you can wake up feeling refreshed and ready to take on the day (or at least, not feeling like a melted popsicle).

Some other things that can help you minimise night sweats

An image of a depressed woman due to menopause.

When it comes to minimizing menopausal night sweats, proper bedding is only the beginning! There are a few other things you can do to help yourself fall asleep and stay comfortable throughout the night.

First of all – think about your matters. Know that mattresses are just as important as bedding when it comes to minimising night sweats. So, try this one – Panda Hybrid Bambo Mattress! If you ask us, this mattress is the perfect choice for all the ladies trying to beat those annoying night sweats. And why do we think so? Well, this mattress has 6 layers – layers that will keep you comfortable, layers that will allow your body to breathe, and most importantly, layers that will cool you off.

Moreover, try to lower your body heat before bed. Take a cool shower, or even just rinse your face with cold water to help regulate your body temperature. And speaking of temperature, make sure your bedroom is at a comfortable temperature – not too hot, not too cold. You want to aim for a cool and breezy environment that won't trigger a hot flash.

Another tip is to wear the right PJs. Opt for linen nightwear that is breathable and lightweight, allowing air to circulate around your body. This will help keep you cool and comfortable throughout the night, and prevent you from waking up in a pool of sweat.

If you're still feeling warm, try opening a window or turning on a fan to let some fresh air into your bedroom. Sometimes all it takes is a little bit of circulation to cool things down.

And finally, if you do experience a hot flash in the middle of the night, don't panic! Just focus on staying calm and taking deep breaths. Keep a glass of water by your bed to stay hydrated, and remind yourself that it will pass.


As you have seen – keeping your menopausal night sweats in check is possible.

With the right bedding, you'll be on your way to a better night's sleep in no time.

Remember, menopause doesn't have to be a nightmare when it comes to getting a good night's sleep. By investing in high-quality bedding that's cool to the touch and in bedding that regulates your body temperature, you can say goodbye to those dreaded night sweats and hello to a good night's rest.

So go ahead, treat yourself to the best bedding for menopause and get ready to wake up feeling refreshed and ready to take on the day. You deserve it!

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About the author

Anđela Rajković
As a CPD certified Sleep Consultant and well-practiced sleep enthusiast, I find a lot of joy in bringing my expertise to our readers – preferably those who love to sleep. With a background in the English language and literature and a love of research, I'm always seeking new ways to share the latest sleep science and bed-related findings. And, when I'm not connecting with my readers, you can find me exploring the great outdoors, or, well, curling up in bed.
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