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How to sleep with hot flashes
Hot flashes can make falling and staying asleep tricky, but a few simple strategies can help. Start with a mattress and bedding that promote airflow and moisture-wicking, keeping your body cool and dry. Lightweight, breathable sheets and pyjamas can make a big difference, too. Consider keeping a fan nearby or opening a window to regulate room temperature. Practising a calming bedtime routine — such as gentle stretching, meditation, or a warm (not hot) shower — can help lower your core temperature before sleep. And finally, choose a mattress designed to support temperature regulation, like those with ventilated foams, gel-infused layers, or hybrid coils, to reduce the impact of night sweats and keep you sleeping comfortably through the night.
Why Are Hot Flashes Worse at Night?
Hot flashes often feel more intense at night because your body’s natural temperature regulation changes while you sleep. During menopause, declining estrogen levels can disrupt the hypothalamus — the part of the brain that controls body temperature — making it more sensitive to even small fluctuations. At night, your core body temperature naturally drops, and when combined with hormonal changes, this can trigger sudden heat surges and sweating. Additionally, bedding, mattress materials, and room temperature can amplify these effects, turning a mild hot flash into a night of tossing, turning, and waking up drenched. Understanding why hot flashes worsen at night can help you take steps — like choosing the right mattress and cooling bedding — to stay comfortable and sleep more peacefully.
What Makes a Mattress Great for Hot Flashes
When it comes to tackling hot flashes, it’s all about materials and construction:
● Breathable layers – Open-cell foams, ventilated cores, and hybrid springs help air circulate and keep heat from getting trapped.
● Cooling gels and phase-change materials – These layers absorb excess heat and help maintain a more stable temperature throughout the night.
● Moisture-wicking covers – A cover that pulls sweat away from your skin keeps you dry and comfortable.
● Supportive structure – Pressure-relieving foams and coils reduce tossing and turning, so your body can relax even when it’s warmer than usual.
Why Nectar Helps You Sleep Cooler
Nectar mattresses are designed with hot flashes in mind. Across the range — from Nectar Memory Foam to Nectar Premier Hybrid — you’ll find:
- Ventilated foams and hybrid coil systems to enhance airflow
- Moisture-wicking, breathable covers to keep night sweats at bay
- Pressure-relieving memory foam for support without trapping heat
These features combine to create a sleep surface that encourages a cooler, more comfortable night — even when hot flashes strike.
MTick Certification: Verified Menopause-Friendly Support
All Nectar mattresses carry MTick certification, which is the universal shopping symbol and certification designed to signpost menopause-friendly products, including those that support sleep issues. This means our mattresses have been proven to show:
● Feature lab-tested designs which improve airflow and reduce heat retention
● Materials are safe, durable, and consumer-friendly
● Multiple constructions and price points make it easy to find your ideal mattress
Finding Your Cool
Hot flashes don’t have to ruin your nights. A Nectar mattress offers cooling comfort, a supportive design, and an independent assessment that can help you sleep more soundly.
