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Aging is a privilege, but dealing with the hormonal shifts that come with midlife can feel more like a punishment. For instance, menopause specialist Heather Bartos said those going through perimenopause and menopause are likely to experience irregular periods, hot flashes, mood changes and disrupted sleep patterns.
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“The cause is physiologic, not behavioral,” she said, noting that as estrogen declines, serotonin and melatonin levels are affected and unable to regulate sleep cycles as efficiently. Progesterone, which has a naturally calming effect on the brain, also decreases, while at the same time, cortisol patterns can become more dysregulated.
The result? Constant wake-ups, hot flashes galore and hours of tossing and turning. Here’s what you should know about how to improve sleep during perimenopause and menopause.
What is perimenopause?
“Perimenopause is the hormonal transition leading up to menopause, when estrogen and progesterone levels fluctuate unpredictably,” Bartos said. “Periods may still occur but often irregularly.”
Dr. Jaqueline Marecheau, chairperson of the department of obstetrics and gynecology at Episcopal Health Services, said this hormonal transition can last for up to a decade, and that throughout perimenopause, one might experience irregular periods, insomnia, hot flashes, night sweats and mood swings.
What is menopause?
Dr. Amy McKenzie, the director of medical affairs and clinical research for consumer biowearable brand Lingo, said menopause is confirmed a year after your last menstrual period. “At this time, women are no longer fertile, and estrogen has declined,” she said. Despite the bodily changes, Marecheau said hormone levels remain low and stable, and symptoms become more predictable than during perimenopause.
How do perimenopause and menopause affect sleep?
According to a 2025 study published by the Journal of Clinical Medicine, sleep disorders are prevalent in up to 47% of people experiencing perimenopause and up to 60% of people experiencing menopause. “When estrogen and progesterone levels start dropping, the body becomes more sensitive to temperature, stress and mood changes,” Marecheau said, which can, in turn, lead to the following:
- Hot flashes and night sweats. Sudden heat waves may wake you throughout the night.
- Trouble falling asleep. Because internal calming hormones like melatonin aren’t as strong during perimenopause and menopause, falling asleep can be more difficult.
- Waking up often. Temperature swings, anxiety and/or needing to urinate can increase and disrupt sleep.
- Lighter, less restful sleep. Because hormones help regulate deep sleep, any potential hormonal dips during perimenopause and menopause can result in poorer-quality sleep.
Why sleep matters during perimenopause and menopause
Quality sleep is important no matter who you are or what stage of life you’re in, but a healthy amount of shut-eye is crucial for anyone experiencing the hormonal shifts that come with perimenopause and menopause.
“Sleep during perimenopause and menopause has broad implications for overall health,” Bartos said. “Poor sleep is associated with increased insulin resistance, weight gain and cravings. It can worsen mood and anxiety and over time may impact memory and cognitive function.” Sleep disruption can intensify other menopausal symptoms too, she said, creating a feedback loop that’s difficult to break.
Because there are many wellness products out there designed to improve your slumber, I sourced medical experts and CNN Underscored editors for their recommendations specifically intended to aid those experiencing menopause and perimenopause. More so necessities than nice-to-haves, the sleep aids ahead can help keep you cool while sleeping, boost relaxation before bedtime and improve overall sleep quality.
My Sheets Rock The Regulator Sheet Set
Breathable bedding made from cotton, bamboo or cooling fabrics is “especially helpful during perimenopause and menopause,” Marecheau said. CNN Underscored associate testing writer Gareen Puglia named this bamboo set the best overall cooling sheets after weeks of trialing top-rated options during the steamy LA summer.
“This set is my tried-and-true favorite for its cool feel and simple setup, thanks to the included tags on the fitted sheet,” she said. “The Regulator Sheet Set’s cooling capability has lasted many a wash and is a great pick for anyone who runs warm at night, or needs a solution for night sweats.”
Slumber Cloud UltraCool Comforter
Marecheau said cooling comforters can also reduce overheating at night and improve sleep. She said menopause and perimenopause symptoms become “less intense” with sufficient rest, so finding pathways to a more comfortable slumber is crucial. Our team has tested many cooling comforters for hot sleepers, and this Slumber Cloud is a standout.
“I had never owned a cooling duvet or comforter before this one from SlumberCloud, and after four years of use, I’ve yet to find a reason to upgrade,” CNN Underscored associate editor Jillian Tracy said. “I generally run hot at night, and I love how the smooth nylon fabric stays consistently cool to the touch. The first year I had it, it was my saving grace for getting to sleep in an otherwise very stuffy, very hot NYC apartment.”
Tracy adds that, despite the comforter’s cooling power, she never gets uncomfortably chilly using it since the fiberfill regulates body temperature.
The Brick
Creating a calming wind-down routine can make all the difference between a restless and peaceful night, Marecheau said. She recommends cutting off screen time an hour before bed. If you have trouble letting go of your phone at night — or in general — The Brick could be of service. The tiny device disables app usage for preselected time periods, or until you choose to “unbrick” your cell. Several CNN Underscored editors have tested the gadget and agree it’s much more effective than an iPhone’s Screen Time limits because it takes more effort to regain app access.
CNN Underscored associate testing writer Joe Bloss said The Brick is particularly useful at night. “I waste the most time doomscrolling when I get into bed and when I wake up,” he said. “Keeping The Brick right outside my bedroom has helped me sleep longer when I’d otherwise be wasting time in bed.”
While cutting off screen time can lead to a sound mind, limiting screen use that produces blue light has also been proven to reduce melatonin suppression. Bartos said this, in turn, can improve sleep for those going through menopause and perimenopause.
Read our review
Eight Sleep Pod 5
While I love my cooling comforter and sheets, nothing has helped regulate my temperature more than adding the EightSleep mattress cover to my bed. A sleep tracker itself, the EightSleep Pod 5 comes with numerous temperature settings beneficial for people who experience hot flashes or warmer temperatures at night. In fact, it has a Hot Flash mode which quickly drops the bed temperature down to a chilly 55 degrees Fahrenheit when activated. While you rest, it monitors your heart rate, breathing and other health stats that are available for you to track using the EightSleep app.
Additionally, you can opt into an Autopilot mode so the bed automatically changes temperature to best support every sleep stage you enter. In my experience, this feature helps me stay asleep and minimizes my nightly wakeups. While the mattress cover and monthly subscription are pricy, I think it’s worth every penny for folks like me who toss and turn throughout the night due to anxiety or temperature discomfort.
Read our review
Bearaby Cotton Napper Weighted Blanket
“Certain practical tools can support better sleep,” Bartos said. Among her favorite? Weighted blankets, which she said calm the nervous system. Studies show these cozy throws improve sleep quality, alleviate negative emotions and diminish daytime symptoms that those with sleep disorders experience.
After weeks of evaluating numerous weighted blankets, our editors determined this Bearaby option to be the best of the best. While it weighs more than the typical blanket, testers didn’t experience any overheating thanks to its knit aerated design. “I noticed an improvement in my ability to wind down when testing this cotton weighted blanket,” Puglia said. “It’s recommended to opt for a blanket that’s 10% of your body weight, but you should choose something even lighter if you want to feel a small amount of pressure, rather than being weighed down.”
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Lingo Continuous Glucose Monitor
Low estrogen levels (which often occur after menopause) and conditions like obstructive sleep apnea can raise glucose levels and put people with ovaries at a higher risk of prediabetes. “Getting adequate sleep on a regular schedule can help us keep glucose levels in the healthy range more often at a time when risk for high glucose is rising,” McKenzie said.
Continuous glucose monitors (CGMs) track glucose levels and can signal lifestyle habits resulting in unhealthy spikes. Our team put two popular CGMs to the test and found Lingo to be the most comfortable and easiest to use.
“Having real-time data about my glucose levels challenged a lot of nutrition myths I grew up with, which was especially helpful to have around hormonal fluctuations,” Carolina Gazal, CNN Underscored associate testing writer, said. Carolina’s mom, Lucia, is in the throes of menopause and also tested the device. “I was very curious to see how food was affecting my blood sugar during this new stage, especially since my mom’s side of the family is diabetic,” she said. “I used Lingo for a couple of weeks and because of this monitoring, stopped eating dinner past 8:00 p.m, which helped stabilize my glucose. I now have peace of mind.”
Read our review
Google Nest Thermostat (4th Gen)
“I would recommend keeping the room cool to minimize discomfort during hot flashes,” said Dr. Chafen Hart, a sleep specialist at National Jewish Health. More specifically, Marecheau advises keeping your bedroom between 65 and 68 degrees.
Google’s Nest smart thermostat allows you to preset temperatures or schedule out fan use to match your needs. You can also switch between different modes, such as cool, heat and eco, using voice assistants like Amazon Alexa.
“The Google Nest has a straightforward design and was easy for my husband to install in about 30 minutes,” Amina Lake Patel, CNN Underscored home and gifts editor, said. “I love that I can adjust the temperature on the app while I’m in bed if I wake up too hot or too cold in the middle of the night.”
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How to choose the best products for sleeping during menopause
The experts I spoke with agree that the most common sleep problems during perimenopause and menopause include insomnia, poor sleep quality, hot flashes or night sweats, and sleep apnea. To find the best products for sleeping during these stages of life, you should first identify what disturbances you experience.
Of course, it’s best to talk with your doctor about treating hormonal shifts, temperature dysregulation and changes in the stress response system, but there are products out there that can support managing these symptoms, Bartos said.
Commit to a routine
“The biggest thing I encourage women to focus on is consistency,” said Alyssa Olenick, an exercise physiologist with a PhD in exercise metabolism and female physiology. “Going to bed and waking up around the same time each day helps regulate your circadian rhythm and is one of the most underrated ways to improve sleep quality over time.”
Beyond that, sleep is heavily influenced by your daytime habits. Olenick recommends prioritizing movement and stress management, eating nutrient-dense foods with protein and limiting late-day caffeine and alcohol consumption. “Alcohol in particular may help you fall asleep faster, but it disrupts sleep quality and can worsen symptoms like hot flashes for women in perimenopause and menopause,” she said.
Keep your bedroom cool
A cool bedroom environment boosts sleep and could combat hot flashes or night sweats. Marecheau recommends keeping your bedroom between 65 and 68 degrees. Cooling mattress covers, sheets and comforters can also boost comfort and prevent feeling too hot.
Create a wind-down routine and stick to it
The experts I spoke with advise against using your phone within an hour before bed, as the blue light it emits has been found to suppress melatonin and hinder quality sleep. Olenick cautions against intense workouts and meals too close to bedtime as well.
To get the best sleep possible, create a bedtime plan and stick to it. This might include bricking your phone an hour before bed, listening to audiobooks to wind down, eating your last meal before the sun sets, and cutting out caffeine after lunch.
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FAQs
Perimenopause and menopause may negatively impact your sleep for several reasons, which Olenick said all trace back to changing hormones. “Changing hormones influences body temperature regulation, sleep quality and the systems that help your body wind down at night,” she said. “The most common cause of sleep issues during perimenopause is vasomotor symptoms, or hot flashes, and night sweats.”
Yes, products that help with sleeping during menopause are also helpful for perimenopause, as the symptoms one might experience during each phase are similar. “I think one of the most important things women can understand is that these changes are real and they’re common, but common doesn’t mean you have to suffer through them,” Olenick said. “There are things that can support you. Things like maintaining a consistent sleep and wake schedule, winding down at night, regular exercise, nutritional support, managing stress and structuring your environment, alongside medical support if needed.”
The products for sleeping during menopause that are best for hot flashes are the ones that regulate your body and your environment’s temperature. A smart thermostat, cooling mattress cover and sweat-wicking sheets are some of the products experts I spoke with recommend.
Meet our experts
- Heather Bartos, OB-GYN and menopause specialist
- Dr. Chafen Hart, sleep specialist at National Jewish Health who specializes in treating children with sleep disorders
- Dr. Amy McKenzie, director of medical affairs for Abbott’s Lingo business
- Alyssa Olenick, exercise physiologist with a PhD in exercise metabolism and female physiology, women’s specialist on the Alo Wellness Club platform
Why trust CNN Underscored
CNN Underscored editors and writers ensure every product included in an article is thoroughly vetted and something we ourselves would feel comfortable buying and using. Our team has many decades of collective experience researching, testing and recommending products across every category — from fashion and food, to home goods and health, to electronics and everything in between — and we’re committed to using that expertise to help you make the most of your money and live a better life.
CNN Underscored health and fitness editor Summer Cartwright consulted medical experts to find the best products for sleeping during perimenopause and menopause. She also consulted with CNN Underscored editors, who have tested countless sleeping products, to ensure quality.
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Summer Cartwright is the health and fitness editor for CNN Underscored. She’s an RRCA-certified running coach, four-time marathoner and a certified cycling instructor.
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