When June hits, temperatures soar and we just can’t remember why we never invested in air conditioning for our UK homes. Night time gets more uncomfortable for everyone as we head into the summer months, and even more so for women going through menopause.
Top sheets come in handy, fans whir in bedrooms, and windows are flung open allowing the cast of A Bugs Life to enter bedrooms. But it just isn’t enough.
“...50 to 80 percent of women approaching menopause try nonhormonal therapies for hot flushes. US and British surveys show just how uncertain women are about these therapies, with one survey demonstrating that nearly half feel confused about their options for managing menopause symptoms and another showing that 75% don’t feel fully informed about herbal products.”
To help you out, we’ve compiled some top tips on how to stay cool at night during menopause.
1. Consider Your Sleep Space
Our beds are warm and cosy places, perfect for cuddling up on winter nights. But, if you’re dealing with menopause hot flushes at night, it can quickly become an unpleasant space. So, let’s think about how you can change that.
Start with your mattress, and consider the materials. Mattresses that contain solely memory foam are proven to retain heat, so might not be a good option for you if you run hot, but what is the best mattress for night sweats?
We recommend that you opt for a gel mattress. The gel that is woven through the foam ensures that you stay cool all night long. This just might ease any menopause sleep problems you have!
If you can’t afford a whole new mattress, why not consider a cooling mattress topper? The one below has gel incorporated into the foam ensuring that you can stay cool all night!
Bedsheets are another thing you should consider when creating a cooler sleep space. You should try choosing natural fibre sheets, rather than synthetic, as they are more breathable and will allow your body heat to escape. Bamboo sheets are a great option too. Not only are they more sustainable, but they encourage airflow to keep you cool at night!
Your bed is supposed to be a relaxing place. So, if you’re suffering from hormone imbalance insomnia, don’t lay in bed getting increasingly more frustrated. If you’re awake for any longer than 20 minutes, get up, drink some cool water and do something relaxing until you start to feel sleepy again.
What you eat in the day can definitely have an effect on your quality of sleep at night. There are many natural menopause insomnia remedies, some of which are in foods.
Some of the most popular foods that people associate with easing menopause symptoms are soy products such as soybeans themselves, tofu and soy milk! Soy includes a hormone called phytoestrogen that has been proven to act as a weak estrogen.
The later that it gets in the day, try to avoid eating foods and drinks that are rich such as red wine, chocolate, mature cheese and spicy foods. These foods contain a chemical that can trigger hot flushes and will make your night that bit more uncomfortable!
The way that you prepare for bedtime can dictate how well you sleep, as well as your body temperature throughout the night.
Remember to hydrate throughout the day. It seems like an obvious one, but drinking cool water helps to cool your body from the inside out and can be really helpful at stopping a hot flush in its tracks.
Similarly, taking a cool shower before bed will help you to feel refreshed and cool from the get-go. In fact, your whole evening routine may be keeping you warmer at night. If you wear a thick face cream or body moisturiser swap it out for something a bit lighter if you can, this could be making you feel warmer and sweatier than you are.
Keeping your bedroom well ventilated and cool is another way to keep your hot flushes at bay. Stuffy, warm bedrooms can make hot flushes much more intense. Wear loose, breathable clothing, again opting for natural fibres like cotton, this means your body heat has somewhere to escape and doesn’t stay trapped as it would with materials like polyester.
4. Speak to a Healthcare Professional
We can give you many tips on tricks on how to keep cool at night during menopause, but if you are suffering from menopause-related symptoms and you need some extra help you should speak to your GP.
Your GP may be able to provide you with hormone replacement therapy in the form of a pill, patch or cream, or other medical support such as antidepressants, which are proven to help hot flushes, as well as anti-seizure medication.
We hope that we have given you some top tips on how to sleep better during menopause. After all, everyone deserves a good night’s sleep. Why not share your experiences with us on Twitter, Facebook and Instagram and tell us how you keep cool at night?