Why Perimenopause Can Ruin Your Sleep: Night Sweats, Insomnia and a Cooler Bedroom

By Trevor Davis, Chief People Officer at Nest Bedding. Trevor is a Nest Bedding employee and discusses products sold by the company.

My Wife Used to Always Be Cold. Not Anymore.

For most of our marriage, my wife was the cold one.

Another blanket. Turn the air up. Why is it so cold in here?

Then she hit her 50s.

Suddenly, the woman who had been cold for years became the hot one. She gets warmer at night, sometimes has trouble getting comfortable, and sleep doesn't always come as easily as it once did.

Since I happen to work for a sleep company, that got my attention.

Why does sleep seem to change so much for some women during this stage of life? And, maybe more importantly, what can we do to make sleeping more comfortable?

It turns out my wife has plenty of company.

Perimenopause and Sleep Problems Often Go Together

Perimenopause is the transition leading up to menopause, when levels of hormones including estrogen and progesterone change. The National Institute on Aging says most women begin this transition between ages 45 and 55, although every woman's experience is different.

Trouble sleeping is one of the symptoms women may experience.

Some women struggle to fall asleep. Others wake repeatedly or wake much earlier than they used to. And then there are the symptoms most of us associate with menopause: hot flashes and night sweats.

The National Institute on Aging specifically notes that night sweats and mood changes can contribute to poor sleep during the menopausal transition.

In other words, if you're thinking, "I used to sleep fine. Why am I suddenly waking up hot at 2:00 in the morning?" you're certainly not alone.

Why Night Sweats Can Be So Disruptive

You go to bed comfortable. Then you're hot. You throw off the covers. Maybe you're sweating. Now you're awake.

A few minutes later, you're cold, so you pull the covers back over yourself. And the cycle can repeat.

But it's important not to blame every sleep problem after 45 on hormones. Insomnia and other sleep disorders can occur during this period too.

That's why I think we need to separate two issues: What's causing the sleep problem? And what can make sleeping more comfortable?

The first question may require a healthcare professional. The second is something we think about every day at Nest Bedding.

Your Bedroom Can't Treat Perimenopause. But It Can Be More Comfortable.

I'll say this clearly as someone who works for a mattress company: a mattress doesn't treat menopause.

Neither do sheets, pillows or anything else we're going to sell you.

But your sleep environment can either help you get comfortable or make an already frustrating night even more uncomfortable.

If you're suddenly sleeping hotter and your mattress traps heat, your sheets aren't breathable, your comforter is heavy and your pillow holds warmth around your head, that's not exactly helping.

So start with the environment.

Build a Cooler, More Flexible Bed

You don't necessarily need to replace your entire bed. Start with the easiest things.

Keep the bedroom comfortable and cool. The National Institute on Aging recommends keeping the bedroom at a comfortable temperature as part of healthy sleep habits during the menopausal transition.

Use lighter layers. Instead of one giant, heavy comforter, layers make it easier to throw something off when you're hot and pull it back on when you're cold.

Pay attention to your sheets. Breathability and moisture management may feel more important when you're sleeping hot. Explore Nest Bedding sheet sets.

Don't forget your mattress protector. It's one of the most overlooked parts of the sleep system. Even a breathable mattress may feel different under a protector, so evaluate the layers together.

Think about your pillow. Heat around your head and neck can be uncomfortable too. The Nest Bedding Easy Breather Pillow has adjustable fill so sleepers can customize the loft and firmness.

If your mattress itself consistently sleeps hot, construction matters. The Nest Bedding Owl Natural Latex Hybrid combines natural latex comfort layers and individually wrapped coils in a responsive design that allows airflow through the mattress.

None of these products treat perimenopause. They're simply tools for creating a more comfortable sleep environment when your body's needs have changed.

Sometimes Couples Need Different Things

This one hits home for me.

For years, my wife and I didn't necessarily agree on what "comfortable" meant when it came to temperature. Now the equation has changed.

One partner may need fewer blankets. One might want heavier bedding. You may even want different layers on each side of the bed.

A comfortable bedroom doesn't have to be perfectly symmetrical. It needs to work for the people sleeping in it.

The Basic Sleep Habits Still Matter

Hormones may be changing, but the fundamentals of good sleep haven't disappeared.

The National Institute on Aging recommends maintaining a regular sleep schedule, avoiding late naps, limiting screens in the bedroom, exercising regularly, avoiding large meals close to bedtime and watching caffeine and alcohol intake.

When sleep becomes more difficult, the habits surrounding sleep become even more important.

Sometimes It Isn't "Just Menopause"

If you're experiencing persistent insomnia, extreme daytime sleepiness, loud snoring, gasping during sleep or significant changes in your ability to function during the day, talk with a healthcare professional.

And if hot flashes, night sweats or other menopausal symptoms are seriously affecting your quality of life, talk with your doctor about them too.

Comfortable bedding is part of a healthy sleep environment. It isn't a substitute for healthcare.

There's a Workplace Side to This Too

As Chief People Officer, I can't help looking at this from another angle.

A woman who has been awake repeatedly throughout the night doesn't stop experiencing that sleep loss when the workday begins. She's still leading meetings, managing people, serving customers, solving problems, taking care of a family, and probably doing several of those things at once.

Poor sleep can affect mood, memory and daytime functioning. The National Institute on Aging notes that inadequate sleep during the menopausal transition can contribute to irritability, forgetfulness and accidents.

That's one reason I think people leaders should understand conversations around menopause and sleep better.

My Wife Didn't Suddenly Become a Bad Sleeper

That's probably my biggest takeaway from watching my wife's experience.

She didn't suddenly forget how to sleep when she reached her 50s. Her body changed.

And our bedroom has needed to change with her.

The sleep environment that worked at 35 may not be the one that works best at 50.

So pay attention. What's waking you up? What makes you uncomfortable? Can you change the temperature, sheets, blankets, pillow or mattress setup?

And when the problem goes beyond comfort, talk with someone qualified to help.

At Nest Bedding, we talk a lot about creating the right sleep environment. But maybe there's an even better way to think about it:

Create the right sleep environment for the person you are today.

Because our bodies change. Our sleep changes.

And apparently, after all these years of debating the thermostat, I'm finally not the one asking for the room to be colder.

Frequently Asked Questions

Can perimenopause cause sleep problems?

Yes. Trouble falling asleep, nighttime waking, early waking, hot flashes and night sweats can occur during the menopausal transition.

Why am I suddenly hot at night during perimenopause?

Night sweats are hot flashes that occur during sleep. Changing hormone levels are thought to contribute to vasomotor symptoms during the menopausal transition.

Can cooling bedding stop menopause night sweats?

Bedding does not treat the underlying cause of night sweats. Breathable sheets, lighter layers and a cooler sleep environment may simply make sleeping more comfortable.

When should I talk to my doctor about sleep?

Talk with a healthcare professional when insomnia or other sleep problems persist, significantly affect daytime life, or occur alongside symptoms such as loud snoring, gasping or substantial daytime sleepiness.

Sources & Further Reading

• National Institute on Aging: What Is Menopause?
• National Institute on Aging: Sleep Problems and Menopause: What Can I Do?
• Nest Bedding: Night Sweats and Midlife Sleep: How to Build a More Breathable Bed