Perimenopause and Sleep: How to Stay Cool on Hot Nights

As a Certified Cognitive Behavioral Therapist for Insomnia (CBT-I), I specialize in helping people who struggle with sleep. I also work with women in perimenopause, so hot nights are something I deeply understand.

A cooler bedroom can make sleep more comfortable. If you have control over your thermostat, try somewhere around 65–68°F, adjusting for your body and environment.

Think about your bedding, too. Cotton sheets and bedding tend to breathe better than many synthetic fabrics, and layers give you options. This can be especially helpful during perimenopause, when your temperature may change dramatically throughout the night. Two blankets at 10 p.m. might become one lonely sheet at 2 a.m.

The same goes for pajamas. Loose-fitting, cotton, and breathable clothing may feel much better than synthetic long sleeves or pants. Depending on your comfort level and who might wander into your bedroom, wearing nothing is also an option!

Fans can be wonderful because they provide airflow while also creating white noise that may mask disruptive sounds. Just be mindful that air blowing directly on your face can cause dry eyes, nose, or mouth for some people.

There are also plenty of cooling pillows, mattress toppers, and cooling pads on the market. While I can't speak to the effectiveness of specific products, they may be worth exploring.

Finally, consider your bedmates. A partner who radiates heat, separate blankets, or even occasionally sleeping separately can make a difference. And yes, this includes the furry friend who insists on becoming a 20-pound heated blanket at 3 a.m.

Good sleep isn't about toughing it out. Sometimes a few simple changes to your sleep environment can make your body much more comfortable and ready for rest.