Your Menopause Sleep Guide

September 04, 2020 3 min read

While menopause symptoms will vary from woman to woman, one common issue that many face during this hormonal change is difficulty sleeping. According to the Sleep Foundation, 61% of women report insomnia symptoms and up to 85% of women experience hot flashes. Many women also experience breathing issues such as snoring and gasping for air as they sleep.

You don’t have to dread the night as you go through menopause. Continue reading to learn about several things you can do to treat sleep problems related to menopause. 

Wear Cool Pajamas

You can keep night sweats and hot flashes at bay with the type of pajamas you wear to bed. When you choose cool pajamas, such as Cool-Jam’s moisture-wicking pajamas for women, your skin will stay cool and comfortable all night long. The moisture-wicking technology will absorb moisture, so you avoid waking up sweaty and clammy every morning. 

Keep the Temperature in your Bedroom Low

The recommended temperature for your bedroom should be between 60 degrees Fahrenheit to 67 degrees Fahrenheit. When your room is too warm, it can lead to restlessness and make it difficult to fall asleep. It can also increase your risk of hot flashes and night sweats. 

 Not only should you keep your bedroom’s temperature low, but you should also sleep in cool bedding. You want to choose blankets, sheets, and pillows that wick away excess moisture, allow heat to dissipate away from your body, and that are comfortable and soft. 

Be Mindful of the Foods You Eat at Night

What you eat prior to falling asleep can play a large role in your quality of sleep. When you eat a large meal before bedtime, your body will have a difficult time digesting, causing you to toss and turn throughout the night. You also want to avoid foods that are spicy or acidic as they can cause your body to heat up and will trigger hot flashes. Make it a goal to avoid eating at least three hours before you head to bed. 

Follow a Sleep Schedule

Your body thrives on routine. Try to establish and follow a dedicated sleep schedule. For example, go to sleep at the same time each night and wake up at the same time each morning. Try to avoid changing up this schedule on the weekend or during long vacations. 

Additionally, you may want to avoid napping or completing activities such as high-intensity exercise in the evening hours. These activities can interrupt your sleep schedule and keep you awake. 

If you need help falling asleep, create a bedtime routine. This will help your body recognize that it is time to settle down and prepare itself for a long night of sleep. Part of your bedtime routine could include relaxation exercises, listening to soothing music, reading a book, writing in a gratitude journal, etc. 

Be aware that some women may experience serious sleep problems during menopause and a change of habits may not provide the help they need. In these cases, it is important you discuss your sleep issues with a doctor to determine a specific treatment plan. 

With the above tips, and our Cool-Jams pajamas and bedding, you will be setting yourself up for high-quality sleep each night. Check out our blog to learn more about menopause and sleep and don’t forget to view our wide selection of cool pajamas for women.