Menopause often brings with it a range of symptoms that can interfere with sleep. From hot flushes and night sweats to anxiety and restlessness, achieving a good night’s rest during this stage of life can feel challenging. But there are simple lifestyle adjustments and thoughtfully chosen products that can make a world of difference in your sleep quality. In this guide, we’ll share tips and subtle recommendations for creating the perfect sleep environment, helping you drift off with ease even during menopause.
Understanding How Menopause Affects Sleep
The hormonal changes during menopause, particularly the drop in estrogen and progesterone levels, can wreak havoc on your ability to sleep. Some of the most common menopause-related sleep issues include:
Night sweats: Sudden, intense heat that often leaves you waking up drenched in sweat.
Hot flushes: These not only disturb your comfort but also your body’s ability to cool down at night.
Insomnia: Many women find it harder to fall asleep or stay asleep during menopause due to mood swings or anxiety.
Addressing these symptoms requires a multi-faceted approach. Along with good sleep hygiene, incorporating targeted products into your routine can help you feel more comfortable and rested, even as your body navigates hormonal changes.
Boost Your Skin & Sleep with Collagen Supplements
Sleep, skin health and wellbeing go hand-in-hand. During menopause, the skin often becomes drier and more sensitive, with many women also experiencing difficulties to their sleep cycle during this transition.
One often overlooked solution to this issue is taking a collagen supplement, which can help to provide hydration and support skin elasticity—helping you look and feel amazing from the inside out.
Revive Collagen’s Menopause Beauty Sleep supplement not only provides 7.500mg of type 1 hydrolysed marine collagen to boost skin and hair health, but combines blend of ingredients, including clinically proven Sleep DailyZz, designed specifically to help reduce menopause-related issues like difficulty sleeping, night sweats and hot flushes. This advanced formulation includes:
Sleep DailyZz – clinically proven to improve sleep quality and next day cognitive function
Chicory Root: A good source of Inulin - a type of fibre. It also contains a variety of antioxidants, vitamins and minerals. Some benefits of chicory root are thought to include: improved gut health.
Selenium: Preserves tissue elasticity and the youthful appearance of skin. It has also been known to be effective in alleviating hot flushes.
Vitamin B9 (Folate): proven to reduce hot flushes.
Incorporating a collagen supplement like this into your nightly routine not only helps with skin issues exacerbated by menopause but also aids in calming your mind and promoting a deeper, more restful sleep.
Choose Cooling Bedding for a Better Night’s Rest
One of the most common menopause symptoms is night sweats, which can make it almost impossible to stay asleep comfortably. Choosing breathable, cooling bedding made from moisture-wicking materials can be a game changer when it comes to temperature control during the night.
Brands like The Fine Bedding Company offer products that help regulate your body temperature, keeping you cool and comfortable. Look for:
Smart Temperature duvets, pillows and mattress toppers: Featuring a dynamic cooling system from Swiss textile innovators HeiQ® for instant and continuous cooling throughout the night. These items can adapt to your body’s fluctuations throughout the night, helping you stay cool during hot flushes.
Upgrading your bedding to these smart materials will help reduce the number of times you wake up due to overheating, contributing to a deeper, uninterrupted sleep.
Opt for Breathable Nightwear and Underwear
What you wear to bed also plays a key role in managing sleep disturbances caused by menopause. During night sweats, it’s crucial to wear lightweight, breathable fabrics that can wick away moisture and prevent you from feeling damp and uncomfortable.
Nudea offer moisture-wicking, breathable underwear and sleepwear that help keep you dry and comfortable throughout the night. These include:
Soft, seamless Tencel bras: If you prefer to wear bras at night, choose non-wired, seamless options that provide gentle support without added pressure. Tencel also has moisture wicking properties and is super breathable.
Lightweight fabrics: Opt for nightwear made from cooling, moisture-wicking materials such as organic cotton that help regulate body heat and prevent irritation.
Comfortable, breathable nightwear can make a big difference in how you sleep, especially during periods of hormonal fluctuation.
Other Tips for Better Sleep During Menopause
While investing in products that keep you cool and comfortable is important, there are other small lifestyle adjustments that can support better sleep during menopause:
Stick to a bedtime routine: Try to go to bed and wake up at the same time each day, even on weekends. A consistent schedule helps regulate your internal clock.
Practice relaxation techniques: Yoga, meditation, or deep breathing exercises before bed can help calm your mind and ease anxiety, making it easier to fall asleep.
Avoid stimulants before bed: Limiting caffeine, alcohol, and heavy meals in the evening can help reduce night sweats and improve sleep quality.
Keep your room cool: Consider using a fan, opening a window, or turning down the thermostat to keep the air circulating and prevent overheating.
Achieving quality sleep during menopause doesn’t have to be difficult. By addressing the root causes of discomfort—whether it’s dry skin, hot flashes, or night sweats—you can improve your sleep quality and wake up feeling refreshed.
Incorporating products like collagen supplements for skin hydration, cooling bedding to regulate temperature, and breathable nightwear can all contribute to a more restful night.
With the right combination of self-care, relaxation techniques, and sleep-enhancing products, you can navigate the challenges of menopause and still enjoy a good night’s rest.
