Hot Flushes and Midnight Wakes: How to Improve Sleep Quality During Menopause

It’s a familiar scenario: it’s 3am, and you’re wide awake, courtesy of new (and unwelcome) menopausal symptoms – hot flushes and midnight surprise wake-ups. Like many women across Australia who are entering into a new stage of their hormonal experience, nights can quickly become a battleground, with menopause’s impact leading to tossing and turning instead of restful sleep. 

Menopause’s impact on sleep as a result of disruptive hot flushes certainly isn’t an easy one to find a quick fix for. With some trial and error, however, you can develop a range of tools that can help you reclaim your sleep and improve your rest. Here’s what you need to know when it comes to improving sleep quality throughout your menopausal years.

The menopause-sleep relationship

Menopause is less a ‘mild annoyance’ and more a ‘complete transformation’ when it comes to the impact these changes have on our hormones. Fluctuating oestrogen and progesterone levels aren’t just about the end of your period, but contribute to changes across almost every aspect of physical, mental, and emotional wellbeing. 

Hot flushes can feel like a sudden internal heatwave that, when they occur at night, result in what’s known as night sweats. These night sweats can pull you from a deep sleep, causing you to wake up in the midst of this internal heatwave and making it difficult to cool down enough to fall back asleep. 

Since there’s a clear correlation between menopause’s onset and the increased likelihood of sleep disruptions, understanding how to minimise the impact of these hormonal fluctuations is crucial in making it through the months (and years) of menopause. 

Are you struggling with night sweats, hot flushes, or disruptions to your sleep? Contact the Australian Menopause Centre to discover the treatment options that can provide crucial support for your menopausal journey.

The options in our cooling toolkits

While our hormones may be almost (but not entirely) outside of our control, there are plenty of preventative measures that remain in play throughout each menopausal stage. These options can work wonders when it comes to reducing the impact of hot flushes and allowing you to fall back asleep if night sweats cause a disruption.

They include:

• Breathable sheets and bedding. Synthetic fabrics can, unfortunately, be some of the worst culprits when it comes to why you’re struggling to stay cool through the night. During menopause, it’s time to throw out fabrics that aren’t going to help you rest well and make the switch to lightweight, breathable fabrics in their place. Cotton and bamboo are great choices that can help to wick away moisture and keep your body temperatures lower each night.
• Layered sleepwear. If you’re used to reaching for the same kind of thick pyjamas each night, it’s time to experiment with some other options. Layered sleepwear gives you flexibility: rather than needing to get up, get changed and completely disrupt your sleep, being able to quickly take off a single layer can help you navigate your needs when a hot flush strikes and the night sweats begin. 
• Bedroom temperature control measures. The ability to control the temperature of your bedroom is crucial throughout this life stage (and the many years to come!). One of the best investments you can make may be a high-quality fan or air conditioner that gives you cooling abilities on those nights when you need extra support to combat the impact of a hot flush. While it may cost you upfront, this is the gift that keeps on giving every night of the year.
• Cooling pillows and mattresses. New technology is enabling pillows and mattress toppers that can draw heat away from your body, providing a cooler surface to sleep on. For some women, these can be a game-changer throughout menopause.
• Keep cool water on hand. Before you head to bed each night, make a stop by the fridge to grab a chilled water bottle. If night sweats wake you up, sipping on cold water can help your body’s attempts to cool down quickly.
• Try cooling gel pads. These gel pads can be placed under your sheets or inside your pillowcase, and like a cooling mattress topper, they can help absorb body heat and provide a cooling sensation. You may want to keep these on hand in the case of a true hot flush emergency!
• Avoid triggers before bed. Spicy food, caffeine, and alcohol can all contribute to the frequency or severity of night sweats. For women in the midst of menopause, these are best avoided in order to minimise the risk of running into a hot flush in the middle of the night. 
• Take a cool shower before bed. At the end of a big day, a shower is a great way to support your body’s transition into a restful state that’s ready for sleep. Turn the water to a lower temperature to help bring your body’s temperature down before hitting the sheets. 
• Remain hydrated. Water’s a great option throughout the night – but it’s also crucial to remain hydrated in the daylight hours. Hydration can help to regulate your body’s temperature, reducing the risk of running into a hot flush after hours. 

When to seek professional help

The above tools can complement each other well when it comes to managing menopause’s impact on sleep during a night sweats disruption, but they may not be enough to provide ongoing and reliable relief. If you’re finding that it’s still a challenge to get a restful night’s sleep even once these measures are put in place, finding a personalised treatment pathway may provide a unique solution to menopause’s ongoing challenges. 

At the Australian Menopause Centre, we work with women across Australia to provide integral treatment support throughout their menopause journeys. If you’re suffering from hot flushes, night sweats, mood swings, irritability or tiredness, our decades of experience in helping women all around Australia can give you significant support in minimising the impact of menopause. Get in touch today to find customised, expert support that will help you sleep better and live each day with more control over your menopause experience. You don’t need to go it alone!