Let’s be honest – midlife can feel like one long, unpredictable heatwave even on the coolest days. Between perimenopause, menopause, and the glorious unpredictability of British summers, sleep can quickly become a distant memory.

Hot flushes at 2 am. Night sweats leave you tossing, turning, and peeling off the covers, only to pull them back on five minutes later. Sound familiar? You’re not alone, Love. This is one of the most common – and honestly, most frustrating – parts of this chapter.

But here’s the thing: we can’t always control the hormones, but we can create little rituals, systems, and soothing habits to help us cope when the temperature – internal or external – starts climbing.

After years of navigating this myself, I’ve gathered some tried-and-true ways to cool down, settle your nervous system, and drift off, even when your bedroom feels more like a sauna than a sanctuary.

Let’s dive in!

Understanding the Heat: It’s Not Just the Weather

Perimenopause and menopause trigger fluctuations in oestrogen and progesterone – hormones that usually help regulate body temperature. When those levels shift, the body’s thermostat (the hypothalamus) can go haywire.

Suddenly, your internal heating system thinks you’re cold one minute and boiling the next. Add actual summer heat to the mix. No wonder sleep feels impossible. But with a few intentional changes, those restless nights can become manageable.

Your Midlife Guide to Sleeping Well in the Heat

Here are my favourite, practical ways to stay cool – and reclaim your rest:

1. Lighten Up Your Evenings

Heavy, spicy, or greasy meals before bed? They make your digestion work overtime, raising your internal temperature. Skip the curry or that rich late-night snack. Instead, opt for something light and hydrating – think salad, grilled veggies, or fruit.

Your reminder: Hot drinks are tempting for comfort, but in the heat (or during a hot flush), they’ll only make you warmer. Keep cold water by your bed instead, and stay hydrated throughout the day.

2. The Magic of the Lightweight Duvet

The lower the tog, the cooler you’ll feel. A summer-weight duvet (between 1.0 and 3.0 tog) or even a simple cotton sheet can make all the difference. Natural fabrics like linen or bamboo are brilliant – breathable, soft, and they wick away moisture during those restless, sweaty nights.

3. Ditch the Extras (Yes, Even the Cushions)

We all love a perfectly styled bed with pillows galore – but when it’s hot, those layers trap heat. Strip it back. Remove excess cushions and blankets. Create space for your body to breathe, literally.

4. Cool the Body, Calm the System

Here’s one of my favourite menopause-friendly hacks: ice packs or cold compresses on your pulse points — wrists, ankles, behind the knees, or neck. It cools your whole body fast and can help settle your temperature before bed.

A cool, tepid shower works wonders too. It doesn’t have to be freezing – lukewarm is perfect. It increases blood flow to the skin, helping heat escape so you feel fresher when you slide into bed.

Bonus tip: Try filling your hot water bottle with icy water – sounds strange, but it keeps you cool for hours.

5. Sleep Like Your Body Deserves to

Menopause can leave us feeling disconnected from our bodies, but supporting our sleep is one of the kindest things we can do.

• Keep your head and feet uncovered – these areas release heat and help regulate your temperature naturally.
• Use breathable, cotton sleepwear or sleep nude if that’s more comfortable for you.
• Spritz your sheets lightly with water for an instant cool-down (but avoid soaking your bedding!).

Pop a flannel in the freezer before bed and place it on your forehead – it’s a simple, soothing trick to lower your body temperature as you drift off.

Don’t Forget Your Space: Bedroom Cooling Tricks

Your bedroom should be your sanctuary, especially during these midlife transitions:

• Keep curtains and blinds closed during the day to block heat.
• Open windows in the evening if it’s cooler outside.
• Position a fan near your bed with a tray of ice in front of it – as the ice melts, cool air circulates.
• Avoid daytime naps if you can – they interfere with sleep patterns and make drifting off harder at night.

And please, if you’re exercising, try to do it earlier in the day. Evening workouts might raise your internal body temperature and make sleep even harder to find.

When summer arrives, many of us instinctively throw open the windows and swap out our wardrobe, but we often forget that our bedding needs a seasonal update too. Night sweats, disrupted sleep, and that sticky feeling of overheating are all signs that your current set-up might not be suited to warmer temperatures. One of the most effective and immediate changes you can make is switching to a low tog duvet. Anything around 4.5 tog is typically sufficient for summer, offering just enough coverage without trapping unnecessary heat.

Material choice plays a crucial role as well. Natural fibres like cotton, bamboo, and linen are particularly effective in hot weather due to their breathable, moisture-wicking properties. Cotton is soft and accessible, while bamboo is naturally antibacterial and excellent for temperature regulation. Linen, with its looser weave, allows air to circulate freely, making it a great option for anyone prone to overheating. These materials not only help keep you cooler but also create a fresher, cleaner sleep environment over time.

Beyond the duvet and sheets, your overall bedding strategy should support airflow and temperature regulation. A breathable mattress protector can help prevent heat build-up from below, while pillowcases made from the same lightweight fabrics can reduce facial overheating, which is a common cause of sleep disturbance. It is also worth noting that synthetic materials, while often less expensive, tend to trap heat and moisture, which can make warm nights feel even more uncomfortable.

Ultimately, your summer sleep set-up should feel effortless and light, both physically and sensorially. Think of it not as stripping back comfort but as refining it to suit the season. Investing in breathable, well-matched bedding allows your body to do what it is naturally designed to do: adjust, cool down, and rest deeply. Good sleep is foundational to well-being all year round, and in summer, small changes can have a remarkably big impact.

~ Martin Seeley, Senior Sleep Expert at MattressNextDay

This Season of Change Requires Grace (And Cold Water)

Midlife, perimenopause, and menopause aren’t just physical – they’re emotional. Sleepless nights can make you feel frustrated, exhausted, and even disconnected from yourself. But this isn’t about pushing through with gritted teeth. It’s about creating small, supportive rituals that work with your body, not against it.

Your rest matters. Your energy matters. And yes, even when the heat feels relentless, you can reclaim your nights, one cool, calming habit at a time.

You’ve got this, Love. One cool night at a time.

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