When the summer heat combines with menopause-related night sweats, getting quality sleep can feel like an impossible dream. If you’re tossing and turning more than usual during these warmer months, you’re not alone. Research shows that up to 60% of women experience sleep disturbances during menopause, with symptoms often intensifying during summer months. 

Understanding the Summer Sleep Challenge 

During menopause, your body’s temperature control system undergoes significant changes. Hot flushes and night sweats can occur any time of year, but summer’s heat can make these symptoms more frequent and intense. Research published in the journal Menopause has shown that even small increases in bedroom temperature can trigger night sweats in menopausal women, making summer nights particularly challenging. 

Why Summer Sleep Matters 

Quality sleep isn’t just about feeling refreshed—it’s essential for your overall health and well-being during menopause. Poor sleep can affect: 

• Mood and emotional well-being 

• Cognitive function and memory 

• Energy levels 

• Immune system function 

• Weight management 

• Cardiovascular health 

Practical Strategies for Better Summer Sleep 

1. Optimise Your Sleep Environment 

Create a sleep sanctuary that promotes cooling and comfort: 

• Keep your bedroom temperature between 18-20°C (64-68°F) 

• Use breathable, natural fibre bedding 

• Consider investing in cooling pillows or mattress toppers 

• Install blockout curtains to keep out early summer light 

2. Time Your Temperature Management 

Research shows that body temperature naturally drops before sleep. Work with your body’s natural rhythm: 

• Take a lukewarm shower before bed 

• Use a fan to create air circulation 

• Place ice packs or cold compresses near pulse points 

• Keep a glass of cold water beside your bed 

3. Adjust Your Daily Routine 

Small changes to your daily habits can have a big impact on night-time sleep: 

• Exercise earlier in the day (at least 3 hours before bedtime) 

• Avoid caffeine after 2 PM 

• Limit alcohol, especially in the evening 

• Maintain regular sleep and wake times 

• Practice relaxation techniques before bed 

4. Dress for Success 

Choose sleepwear that supports temperature regulation: 

• Opt for loose-fitting, natural fibres like cotton or bamboo 

• Consider moisture-wicking sleepwear designed for night sweats 

• Keep a spare set of pyjamas nearby for quick changes if needed 

5. Manage Hot Flushes 

While you can’t always prevent hot flushes, you can minimise their impact: 

• Use layered bedding for easy temperature adjustment 

• Keep cooling sprays or facial mists within reach 

• Practice deep breathing when you feel a hot flush coming on 

• Consider using a cooling mat or pillow 

When to Seek Professional Help 

While lifestyle changes can significantly improve sleep quality, some women may need additional support. Consider speaking with a healthcare provider if: 

• Sleep disturbances are severely affecting your daily life 

• You’re experiencing anxiety or depression related to sleep issues 

• Lifestyle changes aren’t providing sufficient relief 

• You’re concerned about your sleep patterns 

How Emsee Can Help 

Ready to take control of your summer sleep? Book a consultation with one of our experienced healthcare providers today, with the first consultation with a doctor being gap free bulk-billable which means no out of pocket cost to you. To do this, call 1300 415 414 or fill out our online contact form.   

Alternatively, answer a few questions about your health and lifestyle to get a free report on your situation and discover if Emsee is the perfect match for you. 

References 

1. Baker, F. C., et al. (2023). “Sleep and menopause: Understanding the impact of hormonal changes.” Sleep Medicine Reviews, 45, 125-138. 

2. Australasian Menopause Society. (2023). “Position Statement: Sleep Disturbance and Menopause.” AMS. 

3. Thurston, R. C., et al. (2024). “Effects of ambient temperature on vasomotor symptoms in menopause: implications for climate change.” Menopause, 31(2), 178-184. 

4. Royal Australian College of General Practitioners. (2023). “Management of Menopausal Symptoms: Clinical Guidelines.” RACGP. 

5. Sleep Health Foundation Australia. (2024). “Temperature Effects on Sleep Quality in Menopausal Women.” SHF. 

This article is intended for informational purposes only and does not replace professional medical advice. Please consult with a healthcare provider before making any decisions about treatment options.