There’s little that feels better than a good night’s rest. And little that feels worse than a bad one. Sleep is important — not just because it helps us have a clearer head and feel more energized the next day, but because it helps our brain health over time.
Unfortunately, if you’re experiencing night sweats (hot flashes while sleeping) during menopause, it can break up your sleep throughout the night. Not only are you waking up possibly drenched in sweat, but the night sweats may actually be signaling to your body that you’re not ready to sleep.
But choosing the right bedding can help you manage night sweats and work towards getting a better night’s sleep. Take a look at the materials tag on your bedding. Consider investing in lightweight, moisture-wicking fibers that won’t trap in heat. Which brings us to our first question:
Which bedding fabrics should I consider for night sweats?
Depending on your budget and other preferences, there are many different fabrics to choose from to help you find some better sleep:
- Linen. This is a breathable material that has a looser weave than cotton and retains less heat. Breathable fabrics are ideal for helping manage night sweats.
- Eucalyptus. Sheets made with eucalyptus fibers are breathable and naturally help regulate temperature.
- Bamboo. These sheets can help provide a cooler sleep than cotton.
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Lyocell. This is a fiber made from wood pulp. It’s more effective than cotton at wicking away moisture, is made sustainably, and has a soft texture that is good for sensitive skin.
- Percale. This is a closely woven cotton or polyester and feels cool to the touch.
- Microfiber. These sheets are absorbent and effectively wick away moisture. Microfiber is a fine, synthetic fabric and good for those who want to spend less money on bedding.
- Sheets with cooling technology. There are a few brands out there that create sheets using the NASA-designed technology to help regulate temperature. Within the sheets are microscopic beads that absorb excess heat from the body.
How to stay cool while sleeping
There are quite a few changes you can make to your bedroom that may help. And the more you can incorporate into your own bedtime routine, the more likely you are to set yourself up for better sleep. Consider these tips for dealing with night sweats:
- Cooling gel pillow or mattress topper. Using gel infusions, gel beads, gel pods, or laminated gel layers, it absorbs heat and transfers it away from the body to prevent the pillow from heating up.
- Keep it cool. Your bedroom temperature can make a difference in your quality of sleep. Crank up that AC during the summer months. And even in winter, don’t let your family turn that thermostat too high — it’s a whole lot easier for them to keep warm than for you to cool down. 65°F tends to be a temperature where people have an easier time sleeping.
- Avoid large meals before bed. Eating close to bedtime puts your GI tract to work and can keep everything in your system awake while it digests the food. Choosing better snacks before bed can also help. Foods that are high in fiber, for instance, are not only filling, but they also help manage blood sugar.
- Reduce alcohol intake. Another thing you should keep to a minimum is your alcohol intake. While it can help you relax and even feel sleepy, it can also disrupt your sleep cycle and result in less restorative sleep.
- Create a pre-bedtime routine. This can include relaxing activities like taking a bath, reading, or listening to a podcast. The one thing you don’t want to do close to bedtime is enjoy a little screen time, as it can stimulate your mind and make it harder to fall asleep.
- Try to go to bed at the same time every night and wake up at the same time every morning. This also helps regulate your sleep routine.
When night sweats during menopause fight to keep you awake, it’s important to arm yourself with the best sleeping environment possible. Remember, a little preparation for bedtime can help you stay cool all night long. And if you have questions or concerns about your night sweats, talk to a healthcare provider.
