Why Sleeping in the Heat Is So Hard
Especially in Perimenopause and Beyond
You’re lying there, staring at the ceiling. It’s hot, your sheets feel sticky, and sleep is nowhere to be found. Sound familiar?
If you're over 40 and navigating perimenopause or menopause, you’re not imagining it, sleeping in the heat can feel impossible. I know this only too well and remember years ago searching around for information that could make it easier. But it’s not just the temperature working against you. Hormonal changes, life stress, and the natural evolution of sleep as we age all play a part.
In this blog, I’m looking at why sleeping at this time in our lives is particularly tricky but importantly some of things you can do about it. There’s so much more to say on sleep and lots of the other subjects in this blog post but I hope you find this post useful to help you go from “I can’t get no sleep” to like me, sleeping well most of the time!
Why Sleep Gets Harder As We Age
Sleep changes with age. Our circadian rhythm (the internal clock that tells us when to feel tired and when to wake up) becomes less consistent, affected by the fluctuations in our hormones. We might start feeling sleepy earlier and waking up earlier, often leading to shorter and more fragmented sleep. Add in hot nights to the menopause mix and sleeping can feel impossible. If you’re struggling to sleep right now, it can feel miserable and although this is little consolation, you aren’t alone. Research shows:
39–47% of perimenopausal people experience sleep disorders
35–60% of postmenopausal people report sleep difficulties
BUT, we can do things to help bring back that sleep!
Hormones: Why Sleep Suffers in Menopause
Progesterone: Your Natural Sedative
Progesterone has calming, sleep-inducing effects. When levels drop, like during menstruation or menopause, so does the quality of your sleep. You may find it harder to fall asleep or stay asleep, simply because your body’s natural “relaxant” is on the decline.
Oestrogen: Mood, Temperature, and Sleep Quality
Oestrogen affects how we metabolise serotonin and other neurotransmitters that help regulate the sleep-wake cycle. It also plays a role in temperature regulation, which is why many women find themselves overheating at night.
Less oestrogen leads to:
· Poorer mood
· Higher body temperatures
· Lower sleep quality
It’s Not Just Hormones
Menopause often coincides with other major life shifts:
Empty nests
Aging parents
New medications
Aches, pains, and bladder issues
All of which can increase stress and disrupt sleep.
And let’s not forget the downside of sunny days: the summer nighttime heat.
Heat + Hormones = Sleepless Nights
When the weather warms up, even people with great sleep hygiene start tossing and turning. Now add in your menopause symptoms like night sweats, hot flushes, and heightened sensitivity to heat, and it’s no wonder sleep feels elusive.
Sleep Isn’t Just About Rest, It’s About Health!
Sleep isn’t a luxury; it’s vital.
During deep sleep, your brain literally cleans itself, flushing out toxins. Poor sleep can increase your risk of dementia, slow down your thinking, and impact memory and decision-making.
The World Health Organization has even listed lack of sleep as a potential carcinogen. Yes, it’s that serious.
So What Can You Do About It?
Here are my favourite practical, menopause-friendly ways to improve sleep when it’s hot:
Affiliate Disclaimer:
(Some of the links in this post are affiliate links. This means that if you click through and make a purchase, I may earn a small commission, at no extra cost to you. I only recommend products I genuinely love, use myself, or trust to help you get a better night’s sleep!)
Cool Your Environment:
Cold flannel on the back of your neck or forehead
Bamboo bedding – breathable and moisture-wicking, my husband loves it too, because it feels so cooling. I use this Panda duvet and this Panda bamboo bedding.
Keep curtains closed during the day to block heat
Open windows only when it’s cooler outside
Use a fan – You don’t want extra noise adding to the frustration, so go for something quiet but effective. I really like the Dyson Cool Tower Fan. I’m actually carting it around to all my classes at the moment! It’s not completely silent, but the cool breeze more than makes up for the hum. It is an investment, and there may be cheaper options out there now, but mine’s lasted for years and still works brilliantly.
Wear natural fibres – Think cotton, bamboo, or linen (yes, I’m talking jim-jams). It might seem like less is more (and if sleeping in the nude is your vibe, I’m cheering you on!) but natural fibres help wick away moisture and stop that dreaded sweaty skin-stick. You might actually sleep better with something breathable between you and the sheets.
Support Your Body:
Stay hydrated throughout the day. Drink water!!!
Cold shower before bed, to help reduce your body temperature
Take progesterone (if on HRT) at night – it helps with sleep! (You’d be surprised how many don’t know this!)
Use earplugs and an eye mask to block disturbances (here are the ones I use Loop ear plugs, MyHalos black out eye mask) Over the last 7 years, I have road tested SOOOO many ear plugs and eye masks. The ear plugs don’t block out all sound. I haven’t managed to find any that are comfortable to sleep in, reusable and block out ALL sound- if you find some, let me know.
Lifestyle Tweaks:
Avoid alcohol – it might help you doze off but disrupts sleep later
Cut back on caffeine after midday
Watch sugar intake – blood sugar spikes = restless nights
You’re Not Alone
If you're struggling, know that so many others are too. The mix of hormone shifts, aging, and warm nights makes this a perfect storm for poor sleep.
But there are things you can do. Start with one or two changes, see what helps, and build from there.
Sleep might not come easy during menopause, especially in the heat, but with the right tools and understanding, you can get more of the rest your body craves.
If you think you want more help with your menopause symptoms, book in for a free call with me to see if I can help.
