Waking up drenched in sweat and feeling like your bed has turned into a furnace is a common reality for women navigating menopause. Hot flushes and night sweats can make restful sleep seem out of reach, no matter how tired you are. But creating a sleep-friendly environment designed to minimise overheating and discomfort can make all the difference.
At The SABI, we believe in empowering women with practical, simple strategies to tackle challenges like menopause insomnia and hot flushes. Your bedroom can be a sanctuary for cooling relief, and with the right adjustments, you can reclaim the restorative sleep your body deserves.
Why Do Hot Flushes Disrupt Sleep?
Hot flushes and night sweats are caused by hormonal changes, particularly declining oestrogen levels, that affect your body’s ability to regulate temperature. This leads to:
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Sudden Overheating: Your hypothalamus (the body’s thermostat) becomes overly sensitive, triggering heat surges.
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Sweating: As your body tries to cool down, excessive sweating soaks bedding and clothing.
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Frequent Wake-Ups: Discomfort and restlessness make it difficult to stay asleep.
Addressing these disruptions starts with tailoring your sleep environment to keep you cool and comfortable.
Steps to Create a Sleep-Friendly Environment
1. Keep Your Bedroom Cool
Temperature control is essential for minimising night sweats. Aim to keep your room between 16–18°C (60–65°F):
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Use a Fan or Air Conditioner: Circulating air can help regulate temperature and reduce humidity.
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Try a Cooling Mattress Pad: These pads wick away heat and moisture, keeping your body cool throughout the night.
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Open a Window: If the weather allows, fresh air can help maintain a cooler environment.
2. Choose Breathable Bedding and Pyjamas
The fabrics you sleep in can make a big difference in managing heat:
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Opt for Natural Fabrics: Cotton, bamboo, or linen bedding and pyjamas allow air to flow and wick away moisture.
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Avoid Synthetic Materials: Fabrics like polyester can trap heat and make sweating worse.
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Layer Your Bedding: Use lightweight layers that you can easily remove during the night.
3. Reduce Overheating with Cooling Accessories
Adding specialised cooling products to your bedroom can help mitigate hot flushes:
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Cooling Gel Pillows: These pillows stay cool to the touch and help regulate head and neck temperature.
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Cooling Blankets: Designed to pull heat away from the body, these are ideal for layering.
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Moisture-Wicking Mattress Protectors: These keep your bed dry and comfortable, even during night sweats.
4. Create a Calming Atmosphere
Stress and anxiety can intensify hot flushes, so a calming sleep environment is essential:
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Dim the Lights: Use soft, warm lighting in your bedroom to promote relaxation.
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Add Soothing Scents: Lavender and chamomile essential oils can create a calming ambiance.
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Declutter Your Space: A tidy, tranquil bedroom helps signal to your mind that it’s time to relax.
5. Incorporate a Cooling Nighttime Ritual
Pair your sleep environment with rituals that help you cool down:
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Drink an Herbal Sleep Tea: A cup of Our Calming Tea can help reduce stress and promote relaxation. Ingredients like chamomile, lavender, and passionflower soothe the nervous system and make it easier to fall and stay asleep.
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Take a Lukewarm Shower: A shower before bed can help lower your body temperature and prepare you for rest.
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Practice Deep Breathing: Slow, steady breaths can help calm your nervous system and reduce cortisol levels.
The Power of a Cool, Calm Sleep Space
When navigating menopause insomnia and hot flushes, your sleep environment becomes a vital tool in creating restful nights. With the right cooling strategies and a supportive nighttime routine, you can minimise discomfort and wake up feeling refreshed.
At The SABI, we believe that every woman deserves to feel supported during this stage of life. Small, intentional changes—like breathable bedding, cooling pillows, and a soothing cup of Our Calming Tea—can help transform your nights into a time of true rest and recovery.
Because sleep isn’t just about closing your eyes—it’s about creating a space that nurtures your body and mind.
References
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National Institutes of Health: Hormonal Changes and Sleep Disturbances (https://pubmed.ncbi.nlm.nih.gov/19707017/)
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Journal of Sleep Research: Managing Hot Flushes Through Temperature Regulation (https://pubmed.ncbi.nlm.nih.gov/29281225/)
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Journal of Herbal Medicine: Natural Remedies for Menopause Insomnia (https://pubmed.ncbi.nlm.nih.gov/32066548/)
HORMONAL & PROUD
Created as a brand to help women navigate the toughest moments in pregnancy, childbirth, postpartum — and practically every stage of life –– The SABI aims to change the narrative around our hormones from one of taboo, embarrassment, and loneliness to awareness and pride. As more than a wellness brand, The SABI offers a carefully-crafted line of products to carry you through your hormonal journey, including rituals, supportive tools, and ancient herbal remedies that have been tested time and time again by women and now come backed by medicine. The SABI is a blend of science and nature conceived by women who have experienced the joys and deep struggles of bringing a child into the world, the pains of a heavy, difficult period, miscarriage, and difficulty conceiving.
We offer you an invitation to get to know your body and its cycles better –– an invitation to really understand what is going on inside. Learn to use your hormonal cycle to your advantage no matter your stage of life, and know that you can support and balance your hormone levels. Look for the right sources of information. Know that there is help, and know that you’re supported.
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DISCLAIMER
The SABI blog and articles are not meant to instruct or advise on medical or health conditions, but to inform. The information and opinions presented here do not substitute professional medical advice or consultations with healthcare professionals for your unique situation.
