If you belong in the ranks of people who are trying to figure out how to stay asleep and sleep deeply during the night, this information is for your consideration. Be it menopause symptoms or simply failure to create a certain ambiance for a good night’s sleep, these facts, tips, suggestions may become handy for those who want a deep rest during their night’s sleep.
Many women have had or are currently experiencing hot flashes. You need to know that hot flashes and night sweats are not only a sign of menopause. Women can go through them for many different reasons: hormonal disorders, neurologic conditions, hypoglycemia (low blood sugar), side effects from medications, infections and many more.
What you need to know that sleep help is available through your medical doctors, good nutrition, and with the help of quality consumer products like cooling bed sheets.
I’ve collected many questions from my readers through the questionnaire. Here are some most frequently asked questions and answers to them. Dr. Thanuja Hamilton, MD, who is on the Reverie’s Sleep Advisory Board, has provided some incredible insights into sleep and its connection with our daily lifestyle and habits.
The post may contain affiliate links.
What can I change to sleep better during menopause?
Certain things that you might have been able to get away with before, now might affect you during menopause.
Irregular bedtimes or staying up late on weekends can cause a shift in your Circadian Rhythm or Internal Clock.
An after-dinner cup of coffee might keep you awake, and it’s best to avoid any type of caffeine after noon. Eat foods rich in phytoestrogens or dietary estrogens that can be naturally found in tempeh, tofu, miso, edamame, flaxseeds, soybeans, mung beans, apples, lentils, kudzu, coffee, mint, ginseng, fennel, anise, red clover and so much more!.This can act like estrogen and improve some of the symptoms associated with the decrease in estrogen during menopause.
Get a programmable thermostat that keeps the room nice and cool during the night but raises the temperature as morning approaches.
Avoid long napping, since this may take away from your ability to sleep later. Power naps, like 10- 15-minute-long, could be a potent way to recharge your energy.
Avoid anything other than sleep and sex in bed. That means no TV, no eating, no surfing the web, no laying in the dark trying to sleep. This can get frustrating, so get out of the bed and do something relaxing in another room if you can’t fall asleep within 15 minutes of being in bed.
Why can’t I sleep well?
This is a very legitimate question! Why is it I cannot sleep well, and I am not even near menopause!
There could be a number of reasons. Start with the basics by establishing a positive night time routine. Make sure you have blackout curtains and the room is quiet or you have white noise to block of changes in noise. Make sure your bedroom decor creates a comfortable and conducive of sleep atmosphere for you.
Poor sleep hygiene may interfere with good sleep including inconsistent bedtimes, poor eating habits or light emitting electronics too close to bed or even worse, in bed. Even a room cluttered with furniture could create unnecessary stress levels each and every time you prepare to go to bed.
Restless legs and limb movements can affect sleep. This can be genetic, but low ferritin which is the storage form of iron, is also a risk factor.
Snoring may be a sign of sleep apnea that could affect your sleep and is potentially dangerous. If you snore, try using an adjustable bed (I’m partial to Reverie’s Adjustable Base) to raise you without bending you at the neck. If the snoring still doesn’t improve, you may want to consider seeing a medical professional.
Is there such a thing as the Best Bed Sheets?
The answer to the above question is a YES. Clean sheets and the quality of the fabric they’re made of are a good way to ensure that the sleep will be comfortable and desirable. When you invest into the bedding that you favor and adore, be it color or texture, you will be looking forward to the moment when you hit the hay, so to say.
Sleep during menopause is as important as in your earlier years. If you have trouble sleeping at night, you may explore some options in finding the best bed sheets for yourself.
Do the best bed sheets for menopause even exist? Well, it’s all personal preference. Some people like the feeling of silk, but it doesn’t breathe like cotton.
For menopause, when you’ve got hot flashes and restlessness, bamboo bed sheets are the best. Not only are they soft and comfortable, but they are also breathable and help regulate temperature and wick away moisture.
They are also hypoallergenic and biodegradable, so they’re better for the environment. They are also naturally antimicrobial. In other words, it won’t house bacteria like other sheets might. You can get bamboo fabric sleepwear as well.
For more menopause cooling products, read my detailed guide with product examples that alleviate hot flashes.
The Best Cooling Sheets
You’ve already heard about bamboo sheets, moisture wicking sheets, molecule sheets, cooling sheets and so many more! There’s a myriad of quality bed sheets that could become your favorites, especially if you belong to a category of sweaty sleepers.
I’ve had an opportunity to experience a lot of amazing products that provide comfort during night’s sleep. The latest no sweat sheets that I’ve got to sleep on have come from REVERIE.
These bed sheets a truly magical. Never in my life have I experienced the Cloud Nine quality sleep like with the Reverie Luxe Performance Collection. Their linens are made with RevTek™ Cool Knit and are ready to embrace you with all of your hot flashes, summer sun burns or when your air conditioner breaks out on you. Once you’ve slept on these sheets, you will never want to go back to anything, but Reverie. SHOP for entire sleep collection HERE.
Every time I touch the Reverie bed sheets, I feel a cooling effect of the fibers they’re made with. That’s because this product is made with temperature regulating and breathable fabric fiber technology! I have one word for these moisture-wicking cooling sheets – MAJESTIC.
Are There No Sweat Sheets?
If you are looking for the bed sheets that could regulate your sweating, here’s a product you may be very much interested in. I am excited about these highly absorbent bed sheets because I’ve been sleeping on them for a while. Actually, I’ve been swapping between my Reverie Luxe sheets and these Reverie Eco sheets.
Take a look why you could be very much excited about this Eco Collection!
These bed sheets are 100% plant-based and fully biodegradable. I have never seen bed sheets with the promise like this one! Truly gentle for your well-being and our ecology.
Eco bed sheets are naturally hypoallergenic. It means they do not cause allergies.
Made from sustainable Lyocell, these sheets have extremely efficient insulation. The body doesn’t need to work so hard to stay coo or keep warm
What is LYOCELL? It is a sustainable textile made from renewable cellulose soft-wood crop, hence the final textile is completely biodegradable.
In addition, these Eco bed sheets for good sleep are manufactured via a low-energy, low-emission process, and using non-toxic solvent that is continuously recycled. Have you ever heard of such thing? Neither did I!
Maximize Cooling Effect With Mattress Protector
What you can do to add more power to the cooling sheets is investing into the mattress protector that regulates body core temperature. Reverie has got one! This mattress protector is water-resistant and weaved with the Rev-Cool™ technology.
Now you know what to do to protect your body from hot flashes and enjoy a deeper sleep. Keeping the body temperature low will contribute to a healthier, full-night’s sleep. Check out the latest product with cooling texture HERE.
Also, read my detailed post featuring Menopause Cooling Products for hot flashes.
The Best Modern Minimalist Bedding Sets
For a good night’s sleep, you can have a choice of the minimalist cotton bedding that will only add to the quality of your sleep. You can choose from a modern pattern that fits your bedroom theme or opt for a delightfully inviting white bed linens.
One of my favorite things to do lately has been using organic cotton in white for all of my bed sheets. My guest room guest bed has been dressed up in white with colorful accent pillows added with decorative pillows. It’s been cool to experience a totally white bedding we used to have in my childhood. All linens in our home were white cotton.
There are a few brands I like that make gorgeous minimalist bed sheets in pure white. It’s FIX Linens, check them out HERE.
Fix Linens offers a unique color-coded system for your white bedding sets. Each set of sheets (flat sheet plush fitted sheet) carry a color tag. And I adore color white. Without worrying about how quickly the sheets may become dirty, it is easy to clean them by throwing them into a washing machine for a nice wash.
White sheets in King size are coded in blue. Queen size sheets carry purple tags. Bedsheets for a full bed size are in orange. And twin bedding are in yellow. Each FIX Linens core sheet set includes a flat and fitted sheets, and two pillow cases.
In addition to the color tags, the embroidery lines on bed sheets help to identify the size of the linens. Three embroidery lines are for King size bed sheets; two embroidery lines stand for Queen size lines; one line is for a Full size bedding, and no lines are used for Twin bed sheets. I adore clean lines and lush look of these sheets.
Having a couple of sets of sheets for each size of bed is a good place to begin with. This FIX Linens white bed sheet collection has been designed with a lush luxurious feel to the skin. And in my opinion, these smooth, with a satin accent linens will last for many years. Plus, these white linens are OEKO-Tex certified and chemical-free.
Besides, just adding an accent pillow will look gorgeous against the white background. And you can change a dramatic effect any time you like.
Does Mattress Matter For Quality of Sleep?
Yes, the type of mattress you choose for your sleep effects your quality of sleep.
I have a detailed post discussing the differences between organic mattresses and non-organic mattresses. In fact, you may be surprised to learn what I have discovered and distilled for you in that post.
Minimalist Design for Better Sleep
Here are a few things with minimalist design you could add to your bedroom to aid a better night’s sleep.
Side Tables with minimalist classic design. I like the furniture by West Elm that offers an incredible taste and comfort with each piece they design. Check a similar design HERE. Side tables provide an extra space for you to keep your essentials for your night’s sleep. Be it candles, a book, a diffuser with some calming essential oils, it all be handy and ready for your before-going-to-bed night’s ritual.
A Comforter Set with all the necessary elements to create an atmosphere for a good sleep. Opt for cooling bed sheets in the summer and flannel sheets for a cold tine of the year. But do keep in mind that all fabrics should provide “breathing” for the skin, optimally regulating temperature inside.
You may opt for a top sheet to keep you cool during a warm season, and a light fluffy blanket for cooler nights (check one HERE).
For those who are into duvets, do explore some of the most amazing organic duvet cover options. You will be thrilled to discover what’s available out there! From high thread count to light and warm to breathable duvet covers, the availability is simply amazing. Look for yourself HERE.
Importance of Smell Before And During Sleep
Did you know that a person’s ability to smell changes throughout the day? Besides, different smells affect your sleep quality.
Here are the scents that contribute to a better sleep. Some of them may surprise you.
Lavender is an all-time favorite and proven means to relax, slow down and lower anxiety and stress level.
Clary sage is one of the not-so-well known scents that possess an antidepressant effect on a human nervous system. This smell could be especially beneficial for menopausal women.
Rose is a popular scent in a beauty industry. However, their smell can actually lower blood pressure and the number of breaths per minute. Without saying, such slowing down that is physically-supported is one of the desirable ways before going to sleep.
Coffee, as it was found by the researchers at UCLA, has a calming effect which is conducive to falling asleep faster. Place a small bowl of coffee beans on your side table and enjoy a calming aroma at your bed time.
Burning clean candles with natural aromas from the field flowers and honey will clear the breathing air of dust and prepare your bedroom for a healthy rest ahead. The fact that natural candles emit negative ions that clean the surrounding air is not well-used by the many of us. Get some candles to burn a couple hours before you go to bed. The air will be yet another element conducive for a better sleep.
The best place to begin your exploration is to check out pure Beeswax candles HERE.
Can exercise help me sleep better?
Aside from our Circadian Rhythm, one of the things that promotes sleep is The Homeostatic Sleep Drive. Basically, the longer you are awake and the more energy you expend, the higher your drive to sleep becomes. Just be careful to avoid vigorous exercise too close to bedtime time since it can perk you up.
Is there such a thing as insomnia exercise before bed?
Not sure. Exercise that can help you sleep. Same stays true to certain stretches and meditative yoga. I will look deeper into this subject for you and create a separate blog post.
Bedtime routine tips for women and working moms
A bedtime routine can be that signal that triggers the brain to prepare for sleep, like a Pavlovian or conditioned response. A great tip is to set a bedtime alarm. We all set alarms to avoid being late to important meetings or work. Why not set an alarm for the most part of our schedule, sleep?
I would set an alarm 30 minutes before bedtime. That’s when you start shutting off electronics (yes, even the phone!), dim the lights, put on some mellow music and wind down. Wash your face, brush your teeth and take a warm bath or meditate.
Whatever it is, when that bedtime ritual is complete, your body and brain will be prepared for sleep. Check out this post for the best tips on how to create a perfect sleeping environment for a woman like you.
What to eat before bed?
Ideally, you want to avoid eating less than three hours before bed or you’ll be too busy digesting food to sleep peacefully.
If you do need a snack, avoid greasy, spicy or acidic foods since they can increase the risk of acid reflux.
If you suffer from acid reflux despite what or when you eat, this may be another reason to consider an adjustable bed to raise the head of the bed and prevent it.
Sugary foods can cause energy spikes. Red meat, or large portions of protein, may take time to digest. You also want to avoid hidden sources of caffeine like chocolate or even decaffeinated coffee which still has some amount of caffeine.
Speaking of drinks, alcohol may help you fall asleep, but will wake you up as it metabolizes.
Try a bedtime snack that helps you sleep. Kiwi is a great one; it is rich in vitamins C and E, serotonin and folate. A study out of New Zealand showed that kiwi fruits 1 hour before bedtime nightly for 4 weeks fell asleep 35 percent faster than those who didn’t eat it!
Tart cherry juice contains melatonin, bananas are rich in potassium, magnesium and vitamin B6 which can help with muscle relaxation, and almonds are also rich in magnesium.
For an additive benefit, make a yogurt smoothie with kiwi, banana, tart cherry juice and almonds. It happens to be really delicious.
Regardless of what you eat, avoid eating no later than 30 minutes before bed to give your body time to digest and absorb the nutrients and be careful about portions. Too much can cause indigestion and sleep disruptions as you try to digest it.