Struggling to sleep during menopause? Roughly 40-60% of menopausal women have difficulty sleeping - and that’s just the people we know about! We’re diving into how to get a better sleep during menopause, alongside product recommendations and how they work.
Why does menopause affect your sleep?
When you go through menopause, your oestrogen and progesterone plummet, which are the hormones responsible for menstruation. The dramatic hormone fluctuation triggers menopausal symptoms which can lead to difficulty sleeping.
- Night sweats or feeling too warm - Night sweats are when you have extreme hot flushes and you wake up drenched in sweat. You may not have night sweats, but feel too warm in general, which can also leave you tossing and turning.
- Anxiety - Many women experience anxiety or panic attacks during menopause. These can be frightening, especially if you’ve never had one before. Anxiety can leave your mind racing, or you may wake up in the night from a panic attack.
- Insomnia - Chronic insomnia is a long-term sleep disorder, characterised by difficulty sleeping at least three times a week for longer than three months.
How to improve your sleep during menopause
Here are some effective ways to treat menopausal symptoms and nighttime tips to promote a better night’s rest.
Wind down with a calming evening routine
Soothe evening anxiety and unwind from the day with a calming evening routine. Excellent ways to release daytime stress include going for an evening stroll, light yoga, having a bath, or gentle breathwork.
Dim the lights to signal to your body that it’s bedtime and avoid screens as much as possible. Open your windows to circulate fresh air and cool your bedroom to a comfortable temperature, then relax with a soothing herbal tea.
Read more: 10 Evening Routine Tips for Better Sleep.
Take a menopause hormone-balancing supplement
A supplement designed to target changing hormones through menopause is a fantastic way to level them out. Our award-winning menopause support supplement, Arella Pause, is scientifically formulated with menopause hormones in mind.
- Red clover - This small plant rebalances hormones during menopause to minimise mood swings, such as anxiety, which can make sleep difficult if left untreated.
- Sage - The herb, sage, regulates internal body temperature to reduce feeling too warm and lower the frequency of hot flushes to improve sleep.
- Pine bark extract - Pine bark is an excellent anti-inflammatory and antioxidant. It lessens hot flushes and enhances wellbeing to encourage a deeper and more restful sleep.
- Vitamin E - A 2023 study discovered that taking a vitamin E supplement improved sleep quality and led to less usage of sedative drugs in postmenopausal women with chronic insomnia.
- Vitamin D3 - The “sunshine vitamin” helps formulate the happy hormone serotonin and a decline in oestrogen throughout menopause leads to a drop in serotonin.
Taking a vitamin D3 supplement can heighten the release of the happy hormone, improving anxiety and depression - mood disorders, which impact sleep. In fact, a 2022 research paper concluded that vitamin D may lower anxiety symptoms and low moods in a similar manner to antidepressants.
Try Arella Pause - Menopause Support Supplement today.
Invest in a temperature regulating duvet
Night sweats are a huge disruption to your sleep and one of the biggest symptoms that can keep you awake at night. An excellent way to soothe night sweats is investing in a temperature regulating duvet. Introducing: Soak&Sleep’s All Seasons New Zealand Wool King Duvet - Warm (Summer + Spring/Autumn Warmth) - an exciting collaboration with Arella Beauty to ensure you get the best night’s rest during menopause.
The All Seasons King Duvet are two separate duvets, a slim summer one and a thicker winter option. Pair them together using tie fastenings for winter warmth and remove a layer over summer for lightweight comfort.
Temperature regulating
Soak&Sleep’s duvet is made from wool. The fibres in wool are naturally temperature regulating, meaning they trap warmth when you get cool and release heat when you get hot.
As soon as your night sweats hit, the wool material automatically adjusts to cool down your body. And if you feel chilly afterwards, it will warm you back to a comfortable temperature. It also adapts to your partner’s needs, making sleep better for you both.
A 2016 study found that participants fell asleep faster using wool bedding than cotton or polyester. A later 2019 study supports the results, showing that poor sleepers who wore wool nightwear in a warm room fell asleep faster, woke less, and had a deeper sleep than cotton and polyester.
Moisture wicking
One of the most unpleasant things about getting a nighttime hot flush is the sweaty bedding (and a sweaty you!) afterward. Wool fibre consists of tiny channels that pull moisture away and out, known as moisture wicking. To put it simply, the fabric takes sweat away from your skin to the outside layer where it evaporates - clever!
Comfy and non itchy
You may be on the fence about a wool duvet. Afterall, won’t it be itchy? Absolutely not! The Soak&Sleep’s light cotton casing keeps the wool firmly inside, making it soft against your skin. Then, if you get overheated, you have the wool to regulate your temperature without the itchiness.
Check out Soak&Sleep’s All Seasons New Zealand Wool King Duvet - Warm (Summer + Spring/Autumn Warmth).
Win the ultimate sleep bundle!
We know that sleep can be a challenge, especially if you’re dealing with perimenopause or menopause. That’s why we’re teaming up with Soak&Sleep to offer one lucky winner the ultimate sleep bundle worth £370.*
The sleep bundle includes:
- Soak&Sleep’s All Seasons New Zealand Wool Duvet.
- 3 months' subscription to Arella Pause.
- A stylish Arella Beauty travel pouch and hessian tote.
*T&C’s apply.
Enter to win the ultimate sleep bundle
It’s quick and easy to enter - here’s how:
- Click ENTER NOW and fill in your details.
- Like and follow both pages on social media (@arellauk & @soakandsleep).
- Tell us your best sleep tip in the comments!
Get a better night’s rest with Arella Pause and Soak&Sleep
Don’t struggle with sleep alone during menopause. Invest in a temperature regulating duvet for menopause and a menopause support supplement for better quality sleep. Be kind to yourself and get a good night’s rest with Soak&Sleep and Arella Beauty.
Enter to win the ultimate sleep bundle.
