How does menopause affect my sleep?
Many women experience difficulty sleeping through the night during their menopause journey. Over 60% of women report to have suffered menopausal sleep disturbances due to major hormonal, physical and psyhcological changes. But have you considered how your bedding could make a difference? We've developed sleep solutions to help with various symptons and also recommendations and tips on how to help.
Some of the most common symptoms associated with menopause are insomnia, sleep disorders, disturbed breathing and restless-legs. Another menopause symptom is hot flushes or night sweats, we've got your back on this one!
The experts at Menopause Matters are here to explain:
"The hot flush, or flash, is well known as the classic menopausal symptom and affects 60–85% of menopausal women. Hot flushes and sweats are called vasomotor symptoms and vary immensely in both their severity and duration; for many women, they occur occasionally and do not cause much distress, but for about 20% they can be severe and can cause significant interference with work, sleep and quality of life."
Hot flushes are sudden bursts of heat that occur all over the body, starting at the face and spreading to the chest and body. Due to the increase in body temperature, the body tries its best to cool you down, a process referred to as night sweats. Whilst they only last for a short time, they are extremely energising and can make it difficult to get back to sleep.
Here are some of our recommendations and specialist products that can help you cope with night sweats, allowing you to get the rest you need, every night.
Protect your bedding
Waterproof mattress protectors wick away moisture to help keep you cool and dry at night. Made with CoolMax technology, our mattress protector is easy to care for and tumble-dry for a quick turnaround on laundry day.
Weighted blankets are fast-becoming known for helping with insomnia, restless legs and for reducing stress and anxiety. Our weighted blankets are made with breathable cotton and non-toxic glass microbeads, evenly distributed to help relax and calm you as you sleep.
Invest in bedding that works to keep you cool at night. Our French Linen is a brilliant bedlinen choice, its hollowfibre structure is stronger and more absorbent than cotton and helps to regulate your body temperature as you sleep.
Choose a supportive pillow with cooling properties. Our Cooling Chamber Pillow has a case made from a blend of Tencel and Nylon which draws excess heat and moisture away from your head and face for that cold side of the pillow feeling, all night long.
10 Tips for better sleep during menopause
Regular exercise can help reduce the time it takes you to fall asleep. Try to avoid exercising before bed.
2. Avoid caffeine, large meals and alcohol before bed
Caffeine will keep you awake, avoid coffee, tea and chocolate too close to bedtime; large, heavy meals will keep you up.
A small amount of alcohol will also keep you awake, try and avoid it if you are struggling with sleep.
3. Reduce naps
Napping in the late afternoon can keep you awake at night. If needed, try to take a short nap in the early afternoon instead.
4. Good bedding
5. Have a bedtime routine
Whether it's a long soak in the bath, listening to your favourite podcast or cosying up with a good book, try to make time and develop a bedtime routine.
6. Develop your own sleep schedule
Go to sleep and wake up at the same time each day. Aim for somewhere between 6-8 hours a night, everyone is different so find a schedule that works for you.
7. Turn off your blue-light devices
Try to turn off devices that emit blue-light such as your phone, iPad, laptop and TV. This will allow your eyes to fully relax and help you wind down ready to sleep.
8. Block out light
Make your bedroom as dark as possible to help relax your mind, using an eye mask is a great way to do this.
9. Keep cool
Keep the temperature in your bedroom comfortable, not too hot or too cold. Prop a window if possible to help with air flow.
10. No clock watching
If you wake up in the night, try not to look at the clock to check the time as it can cause unnecessary stress and keep you awake.
If you would like any more information regarding any of temperature-regulating products, please be sure to ask our customer service team and they will be more than happy to help.