Best Cooling Bedding for Better Sleep During Menopause

Lifestyle |
4 min read

Written By

Olena Perez

Published

March 15, 2024

Medically reviewed by

Alyssa Dweck MS, MD, FACOG, MSCP, Chief Medical Officer

Bedding might be the last thing on your mind while going through menopause, but selecting the best sheets for menopausal women may actually help to mitigate common symptoms, such as night sweats and sleeplessness. The six to eight hours spent in bed should bring comfort, whether you’re going through perimenopause, menopause, or if you simply want to get a good night’s sleep.

How to Find Menopause-Friendly Bedding

1.   Opt for Natural Fibers

Breathable sheets for night sweats due to hormonal changes are key to a good night’s sleep. You might have heard that choosing natural fibers for your clothing, such as cotton, is recommended during menopause. The same goes for sheeting. 100% Cotton sheets are considered a great option for women transitioning through menopause, as they are extremely breathable¹ and can potentially help to keep you cooler if you’re experiencing menopause night sweats. Cotton sheets are also ultra-soft and naturally hypoallergenic,² making them an excellent choice for sensitive skin.

When looking for menopause sleep cooling fabrics, bamboo is another natural fiber you may want to consider. This fabric also helps to wick away sweat, which can help keep you cool at night – it’s also hypoallergenic and soft to the touch.³

2.   Percale Sheets for Hot Sleepers

When selecting a cotton sheet, a percale weave is often recommended, especially for those who sleep hot. Percale sheeting has a crisp and airy feel, is more breathable, and stays cool during the night due to its over-under weave, making it the perfect choice for menopause-friendly bedding.⁴

You can find a selection of percale sheets from brands like Casper, Parachute or Amazon, if you’re looking to add this fabric to your sheeting options in your linen closet.

3.   Thread Count Matters

Quantity matters, especially when talking about the thread-count for your sheeting. Thread count refers to the number of vertical and horizontal threads per square inch in a piece of fabric.⁵ The sweet spot is typically between 300-thread to 500-thread count sheeting made with cotton – thread count tends to matter most when associated with 100% cotton, single-ply weave fabric. Beware of larger thread counts, as it could mean lower quality cotton is being used.⁶

4.   Does “Cooling Bedding” for Hot Flashes Really Make a Difference?

There are many companies claiming to have the solution to menopause sleep problems, more specifically, night sweats – and they’re often marketed as “cooling sheets for menopause”. Many of the options on the market feature blends made of man-made fibers, claiming benefits such as “moisture wicking”. In reality, the lack of breathability in these synthetic blends can potentially do more harm than good, as these fabrics can actually trap sweat and bacteria, and may hold on to odors for longer.⁷

Our suggestion? Consider investing in performance fabrics for athleisure instead and stick to natural fabrics for a good night’s sleep, especially in menopause.

5.   How To Take Care of Your Menopause-Friendly Bedding

Once you have the right sheets to help address your menopause sleep problems, like frustrating night sweats, make sure that you are doing laundry regularly.

For women who are experiencing frequent menopause hot flashes and night sweats, it’s recommended that bedding is washed at least once a week.⁸ If you find that you’re sweating through your bedding, consider washing you sheets even more frequently to keep bacteria at bay.

Make sure to avoid fabric softener as well, as it can reduce the airflow in your sheeting.

For some additional tips on how to address menopause night sweats, check out this video clip from Bonafide Chief Medical Officer, Dr. Alyssa Dweck:

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Best Cooling Bedding for Better Sleep During Menopause