5 Sleep Tips for Women Navigating Perimenopause

(Because 3 AM Wake-Up Calls Weren’t on Your Life Plan)

Somewhere in your 40s, sleep can start slipping through your fingers. One minute you’re resting quietly, & the next you’re awake, overheated, & throwing off the covers.

You’re not imagining it. Most women in perimenopause deal with disrupted sleep. Night sweats. Restlessness. Hormonal ups & downs. And It’s more than just a nuisance, it affects your days, your focus, your mood... everything!

The good news? A few small changes can help restore your sweet sleep.

So let's start with what touches your body all night long: your bedding.

1. Cool the Room for Better Rest

Your bedroom may feel fine, but your body likely wants it cooler. The best temperature for sleep is between 60 & 67º degrees F (which is roughly between 16 & 20º Celsius).

Tips to create a cooler sleep space:

• Run a fan for air movement

• Use light layers instead of one heavy blanket

• Block sun heat with blackout curtains

• Choose breathable fabrics for bedding

If you’re waking up sweaty at night, your sheets might be trapping heat.

Better choice: Sweet Sheets® are made with double-brushed microfiber. They pull moisture off your skin and dry quickly to keep you more comfortable through the night.

2. Sleep Better with the Right Sheets

Old or heavy sheets can overheat you, slide off the bed, or feel rough against skin that’s already more sensitive.

When shopping for new sheets, look for:

• Moisture-wicking fabric that dries fast

• Deep pockets with a full elastic to stay in place

• Soft textures that feel luxurious on your skin

Sweet Sheets® are built for exactly this. They stay snug, breathe well, & get softer with every wash.

“With menopause I have not had a bad night sleep since getting my first set.” - Pauline L

“They are the softest most comfortable sheets at a very reasonable price.” - Deb C

3. Calm Your Evenings with a Gentle Routine

Hormones affect your brain’s ability to settle, so a peaceful wind-down routine can really help you transition into deeper rest.

Things to try:

• Dim lights an hour before bed

• Avoid screens, or wear blue light glasses

• Sip a calming tea or try magnesium glycinate

• Do some light stretching or journaling to clear your mind

A few consistent habits can help your body get the signal it’s time for bed.

4. Build Layers You Can Adjust in the Night

One thick comforter isn’t enough. Perimenopause sleep often means your body shifts between hot & cold (and IFYK...YK!).

Set your bed up like this:

• Cooling base layer like Sweet Sheets®

• Light blanket that you can easily kick off if needed

• Thin throw for those early morning chills

Also, make sure to keep an extra pillow nearby. Flipping to the cool side can make a difference without waking anyone else.

5. Pay Attention to What Helps (& What Doesn’t)

Perimenopause changes how your body responds to sleep. You might find that you need more rest, or you might notice that you wake earlier than usual. Both are okay (& totally normal).

Watch for patterns:

• Does caffeine or wine affect your sleep?

• What about a later meal?
  
  

• Do you wake up just before a hot flash?

• Does going to bed earlier help at all?

Some sleep problems in midlife may signal deeper issues like sleep apnea or restless legs, so if you consistently feel tired all day or wake up gasping, make sure to speak with your doctor.

Quick Recap: How to Sleep Better During Perimenopause

• Cool your space to avoid overheating

• Use bedding that breathes & stays in place

• Create a calm evening rhythm

• Layer your bedding for flexibility

• Pay attention to what works & adjust as needed

Ready to Sleep Through the Night Again?

Sleep doesn’t have to feel like a struggle. Sweet Sheets® are designed for women dealing with temperature swings, restless nights, & sensitive skin.

They stay cool, stay put, & stay incredibly soft. (Which is exactly what you need when sweet sleep is hard to come by.)

Why hot sleepers love Sweet Sheets®

Explore cooling sheet sets that support better sleep