How to Stay Cool at Night

How to Stay Cool at Night

For many being warm and snuggly under the duvet is something to look forward to, however, for menopausal women bedtime can be incredibly uncomfortable especially if experiencing night sweats.

Here Jane Hallam, founder of our innovative menopause clothing company, shares her top tips for staying cool at night in bed when you may be suffering from night sweats during menopause.


Make sure that your bedroom is not too hot and stuffy before you go to bed. Leaving the window open a little will help regulate the room temperature and allow air to circulate.

Some plants such as Aloe Vera, Pineapple and Orange Gerbera emit oxygen in the night which will help you breathe more easily and so sleep better.


Regular exercise is known to improve the quality of your sleep, though make sure you finish at least a couple of hours before bed so as not to be over stimulated.


It may appear to be counter-intuitive to wear clothing in bed when you are hot and sweating, however the right clothing will improve the quality of your sleep and make you feel more comfortable. Wicking fabrics such as those used by Esteem – No Pause work hard to take the perspiration away from your body keeping you dry and comfortable. If you wear nothing you will wake cold and damp.

Alcohol and Caffeine

Both alcohol and caffeine can trigger hot flushes and night sweats. Caffeine can take as long as 8 hours to leave your body, so try to keep your caffeine intake before 2pm if you can. Although alcohol can help you to relax and get to sleep quickly it can also prevent you falling into a deep sleep and so leave you wide awake in the early hours, if possible avoid alcohol immediately before bed and have a herbal drink as a nightcap.

Cool Down

Lowering your body temperature before bed will help you get to sleep easier and a cool shower will help do this.

Whichever tips you choose sleep well, Love Jane x

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