How to Sleep Through the Night During Menopause

Written by Nectarsleep Editorial Team

Last updated on Sep 09, 2025

Better Sleep Blog
How to Sleep Through the Night During Menopause

In this article:

Sleep can become a tricky business during menopause. Hot flashes, night sweats, insomnia, or even excessive daytime sleepiness can make it hard to get the rest your body needs. But understanding what’s happening and taking practical steps can help you sleep more soundly and wake up feeling refreshed.

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Sleeplessness During Menopause

Many women experience general sleeplessness during menopause. Hormonal shifts, particularly drops in estrogen and progesterone, can disrupt your natural sleep cycle, leaving you tossing and turning. Sleepless nights can lead to fatigue, irritability, and reduced focus during the day. Creating a calm, comfortable sleep environment and maintaining a consistent bedtime routine can help reduce these disruptions and make it easier to fall and stay asleep.

Read more about sleeplessness and menopause here →

Insomnia and Menopause

Insomnia is another common challenge. This goes beyond simply lying awake — it can include difficulty falling asleep, waking frequently, or feeling unrested even after a full night in bed. Nighttime awakenings can be triggered by hormonal changes, stress, or physical discomfort. Addressing insomnia may involve a combination of lifestyle changes, relaxation techniques, and choosing bedding and mattresses that support temperature regulation and pressure relief.

Read more about menopause insomnia here →

Night Sweats

Night sweats are one of the hallmark symptoms of menopause that can seriously disrupt sleep. They occur when hormonal changes interfere with your body’s temperature regulation, causing sudden heat surges and sweating. To minimise their impact, focus on breathable bedding, moisture-wicking pajamas, and a mattress that promotes airflow. Keeping your bedroom cool and using a mattress designed for menopause sleep can make nights more comfortable.

Read more about night sweats and the best mattress for them here →

Hot Flashes

Hot flashes aren’t just a daytime issue — they can strike at night too, waking you up suddenly and leaving you drenched. Choosing a mattress with cooling features, ventilated foam layers, or hybrid coils can help manage heat. Lightweight, breathable bedding and a calm pre-sleep routine can also reduce the frequency and intensity of hot flashes, helping you get more uninterrupted rest.

Read more about sleeping with hot flashes here →

Sleeping Too Much

Interestingly, menopause can sometimes lead to sleeping too much. Excessive daytime sleepiness or longer-than-usual nights can be a response to poor sleep quality, hormonal shifts, or lifestyle factors. While catching up on sleep is natural, too much can disrupt your sleep-wake cycle. Maintaining a consistent routine, managing night sweats and insomnia, and choosing the right mattress can help regulate your sleep and restore balance.

Read more about sleeping too much during menopause here →

Practical Tips for Sleeping Through the Night

  • Choose a menopause-friendly mattress – Look for cooling gels, ventilated foams, or hybrid designs that manage temperature and provide support. MTick-certified mattresses are specifically tested for menopause-related sleep issues.

  • Keep your bedroom cool and dark – Temperature and light can greatly influence sleep quality.

  • Maintain a regular sleep schedule – Going to bed and waking up at the same time every day helps regulate your body clock.

  • Practice relaxing bedtime routines – Meditation, gentle stretching, or a lukewarm shower can signal your body to wind down.

  • Limit stimulants – Avoid caffeine, alcohol, and heavy meals close to bedtime.

  • Stay active during the day – Exercise improves sleep quality and helps regulate circadian rhythms.

Takeaway

Sleeping through the night during menopause may require a bit of strategy, but it’s absolutely achievable. Understanding the causes of sleeplessness, insomnia, night sweats, hot flashes, and excessive sleepiness can help you take targeted steps to improve your nights. With the right environment, routine, and mattress, you can reclaim your sleep and wake up feeling rested, refreshed, and ready to tackle the day.

This blog post is for informational purposes only and does not constitute medical advice. If you have concerns about your sleep, health, or wellbeing, please consult your GP or a qualified healthcare professional. The views expressed in this post are those of the author and are intended to share general insights, not to diagnose or treat any condition.

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