Sleep tips for menopause

Natural ways to sleep and take care of yourself during the change

What is menopause?

Menopause refers to the time in women’s lives when their periods naturally stop. It is diagnosed 12 months after the last menstrual cycle. During this year and beyond, there are various physical and mental changes that every woman experiences differently. These can be challenging emotionally, and one of the key sources of well-being impacted is sleep. If you are finding menopause tough, know that you are not alone: 75% of women experience symptoms, of which 25% report as severe. The good news? This can be an empowering time of transformation and growth, and there are plenty of ways you can set yourself up to stay as comfortable, relaxed and healthy as possible.

What are the symptoms of menopause?

The symptoms of menopause appear as women’s bodies shut down ovarian follicular function. This is a natural part of ageing. The symptoms can be gradual, though if you are between 40-55 (though it can sometimes occur slightly before or after) and experience any of the following, you could be going through the change;

Irregular periods

If your periods start to become irregular or stop entirely, this is a sign you could be in the early stages of menopause. Keep track and make a note of your last cycle so that you are aware of when you have gone 12 months without a period. You may also experience vaginal dryness as your periods stop.

Hot flashes and chills

These can be uncomfortable, especially when they occur in your sleep, affecting your ability to drift off or waking you up during the night. Disrupted sleep can really zap your well-being and mojo. Luckily, there are ways to help regulate temperature and keep your days and nights easy-breezy — you can find them below.

Sleep problems

Even the best sleepers may find they start to experience sleep problems during menopause. These can be caused by anything from overheating to anxiety and potentially lead to sleep disorders such as insomnia. With sleep being so vital to well-being both physically and mentally, it is important to look for ways to take care of yourself that can help keep you sleeping soundly.

Metabolism changes

Getting more of a sweet tooth? Appetite and metabolism changes can be another symptom of menopause. These changes in hormone levels can lead to weight gain. There are ways to manage this by eating healthily and getting enough rest. But remember to be kind to yourself and your body as it undergoes this natural part of ageing.

Wonderful ways to set yourself up for better sleep

Making sure you get plenty of good quality sleep can make a big difference to how you experience menopause. From lifting your mood and giving you more energy to helping you wake up feeling brighter.

Here are some gentle ways to get you set up for the best night’s sleep:

Give yourself time to unwind — You deserve it. Menopause can be a challenging time which can make switching off harder than usual. If you haven’t embraced the art of an indulgent winding-down session before bedtime, now is the time to become a master. From a hot bath to a yummy hot drink or your favourite TV show to doing something comforting and relaxing two hours before bed, you can make it easier to settle into restorative sleep.
Breathable bedding — The quality of your bedding can affect the quality of your sleep, especially during menopause. It is natural for many women to experience hot flashes and chills during the night. Our thermoregulating, hypoallergenic bamboo is bedtime magic, regulating body temperature and keeping sleep beautifully breathable all year round. Our Bamboo Mattress Topper will keep you at ‘just right’ degrees with cooling HydroFoam™ taking the heat out of your sleep. The naturally contouring memory foam keeps you in ideal alignment while our soft, smooth bamboo cover soothes your skin. Our topper is an easy way to add a breathable layer of support and luxury to any mattress.
From our Hybrid Bamboo Pillow to optimise airflow to the world’s most breathable bamboo mattress (our Hybrid Bamboo Pro), explore the full range and discover how our award-winning products can help transform your sleep.
A little a day — The world may be in a neverending rush of to-do lists and self-improvement, though the magic is in slowing down. There is no need to get everything done in a day. Making the effort to up your veggies, taking a walk or reminding yourself how great you are – small steps lead to big changes.

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