Skip to Site Header Skip to Main Content Skip to Footer

Understanding Menopause's Impact on Sleep Quality

Ana Marie Schick Feb 22, 2023

How menopause can affect sleep

Are you struggling to get a good night’s sleep during menopause? You’re not alone. During menopause, women can experience a range of symptoms that impact daily life, including their sleep. As estrogen levels decline, hot flashes, night sweats, mood swings, and other symptoms can occur, making it difficult to get a good night's sleep.

Don't let perimenopause and menopause stop a good night's sleep. In this blog, we'll explore how menopause can affect sleep and what you can do to get quality rest and wake up refreshed.

Hot Flashes

Hot flashes are one of the most common symptoms of menopause and can occur at any time, including during the night.

A hot flash is a sudden sensation of heat that can cause sweating and a rapid heartbeat. The discomfort from hot flashes can be so severe that it can cause difficulty sleeping.

Read More: How to Reduce Hot Flashes at Night

Combat Menopause Discomfort with Chilipad

Transform your sleep experience during menopause! With Chilipad, an innovative menopause cooling product, you can easily adjust your bed temperature between 55º-115ºF without replacing your mattress. Say goodbye to night sweats and hot flashes, and welcome restful sleep.

Night Sweats

Night sweats, also known as sleep sweats, can cause menopausal sleepers to awaken drenched in sweat. Excessive sweating can be so uncomfortable that it can make it difficult to go back to sleep. This can lead to poor sleep quality, daytime fatigue, and irritability.

Learn how our sleep systems can help end common menopause symptoms, including night sweats and hot flashes.

To reduce the severity of night sweats, it's important to limit alcohol, caffeine, and spicy foods before bed. A cool, air-conditioned sleeping environment can also help.

Read More: Menopause Diet: Foods That Help Reduce Symptoms

Mood Swings

The hormonal changes during menopause can cause mood swings, anxiety, and depression. This can lead to difficulty falling asleep or staying asleep, and it can also lead to trouble focusing and concentrating during the day.

To reduce the severity of mood swings, it's important to exercise regularly, reduce stress, and consider talking to a mental health professional.

Discover compassionate strategies to support your partner through menopause.


Insomnia is a common complaint among women during menopause. It can cause difficulty falling asleep or staying asleep, leading to fatigue and irritability during the day. [1]

To reduce the severity of insomnia, it's important to establish a regular sleep routine, avoid caffeine and alcohol before bed, and reduce stress.

Sleep Study: Sleep Disorders and Menopause. [2]

Sleep Apnea

Sleep apnea is a condition in which breathing stops and starts during sleep, causing disruptions. It is more common in postmenopausal women due to weight gain and other hormonal changes. If you suspect you have sleep apnea, it's important to talk to a doctor. Treatment options include weight loss, lifestyle changes, and sleep apnea machines.

Along with these symptoms, menopause can also lead to other sleep disturbances, such as restless leg syndrome, which can cause discomfort in the legs and make it difficult to fall asleep. Several medical conditions can be made worse by menopause, such as fibromyalgia, which can cause pain and fatigue.

Fortunately, women experiencing menopause have options to help them get the deep sleep they need.

Sleepme Menopause Study

Sleepme was recently involved in a new Wake Forest University menopause study [3] which investigated the role between colder sleep and the worst symptoms of menopause: hot flashes and night sweats.

Tips to Improve Your Sleep During Menopause

Establish a Sleep Routine:

Going to bed and waking up at the same time each day can help regulate your body's internal clock and improve sleep quality.

Exercise Regularly:

Exercise can help reduce stress, improve mood, and promote better sleep. Consider the following exercise options; stretching, aerobic activity, strength training, and yoga.

Read More: Menopause and Exercise Study [3]

Reduce Stress:

Stress can cause difficulty falling asleep and staying asleep. To reduce stress, consider practicing mindfulness, meditation, or yoga Nidra.

Limit Alcohol and Caffeine:

Alcohol and caffeine can interfere with sleep quality. Avoid consuming them for several hours before bed.

Create a Cooler Sleep Climate

Research shows that sleeping in a cooler room at night can decrease your body's core temperature quicker, naturally boosting melatonin, the sleep hormone.

How to Improve Your Sleep Environment

Creating a plan of action can decrease the impact of hot flashes – and decrease the impact of menopause. To start, focus on the key to better sleep: a cooler sleep environment.

The best temperature for sleep is between 60-67 degrees Fahrenheit, so you should adjust your thermostat somewhere within this range until you find the most comfortable sleeping temperature.

Keep in mind that everyone has a slightly different optimal sleep temperature.

Many people avoid adjusting the thermostat in favor of conserving energy, making it difficult to stay cool at bedtime. Our bed cooling systems help menopausal women fall asleep faster and deeper without adjusting the A/C.

No more night sweats! I’ve struggled with post-menopausal night sweats for years, and now I can sleep comfortably through the night!

Trisha M

Sleepme Customer

Between the everyday stresses and life changes, having a regular sleep schedule is more important than ever. Since no two women are alike, the methods used to treat hot flashes may vary. Trying different options may be beneficial if one isn't successful.

Bought dock pro for my wife who gets "nuclear" hot flashes throughout the night. it was really affecting quality of life. she would wake up 3-8 times per night. after 4-5 nights adjusting temperature, her problem is gone. She literally sleeps like a baby. happy wife, happy life.. Thank you sleepme.

William W

Sleepme Customer


Night sweats and hot flashes are two of the main sleep disruptors for menopausal women, but getting a healthy night’s sleep is possible! As difficult as menopause is, remember that things really do get better. We listed various options that can help relieve Vasomotor Symptoms, including sleeping cooler at night as it's been proven to assist in delivering a better night’s sleep by combating hot flashes and night sweats with our cooling technology resulting in sleeping cool.


[1] Insomnia - What Is Insomnia? | NHLBI, NIH. (2022, March 24). View Resource

[2] Lee, J., Han, Y., Cho, H. H., & Kim, M. R. (2019). Sleep Disorders and Menopause. Journal of menopausal medicine, 25(2), 83–87. View Study

[3] Bondarev, Dmitriy MSc1; Sipilä, Sarianna PhD1; Finni, Taija PhD2; Kujala, Urho M. PhD3; Aukee, Pauliina PhD4; Laakkonen, Eija K. PhD1; Kovanen, Vuokko PhD1; Kokko, Katja PhD1. The role of physical activity in the link between menopausal status and mental well-being. Menopause 27(4):p 398-409, April 2020. | DOI: 10.1097/GME.0000000000001490

Frequently Asked Questions

What Are Vasomotor Symptoms?

Hot flashes and night sweats, also known as vasomotor symptoms, are experienced by most women going through menopause, with approximately 80% reporting these symptoms.

Can Your Product Help Reduce Vasomotor Symptoms?

Yes, we partnered with Wake Forest University to conduct a menopause study analyzing the role of our cooling bed system products and sleeping cool to help relieve the symptoms of menopause (hot flashes & night sweats). Participants improved their sleep score by 30%. Read the complete study.