Traveling during the menopause transition may be both a dream and a nightmare. Between the excitement of visiting a new destination and the unpredictability of menopause symptoms like night sweats, hot flashes, and sleep changes, getting quality rest away from home isn’t always easy. You certainly deserve both relaxation and rest on your trip so let’s talk about how to sleep better on vacation when menopause symptoms have decided to come along for the ride.
Why Vacation Sleep Becomes Harder in Midlife
Sleep during menopause may already be tricky. Fluctuating estrogen and progesterone levels affect your body temperature, mood, and circadian rhythm, making it harder to fall asleep and stay asleep at home—let alone in a hotel or unfamiliar bed.1 Research has shown that 40% to 60% of women in midlife experience significant sleep disruptions, especially during the perimenopause and postmenopause stages.2
Add jet lag, a new time zone, and a different mattress into the mix? It’s no wonder so many women find themselves wide awake at 3 a.m. on vacation, wondering how to wind down.
What Causes Travel-Related Sleep Disturbances?
A few common culprits can contribute to sleep challenges while traveling during menopause:
- Night sweats from hormonal shifts are one of the top reasons cited regarding why women wake up repeatedly.3,4
- Changing environments, especially warm or humid climates, may aggravate hot flashes and make it difficult to regulate your temperature at night.5
- Cheat meals, alcohol, and irregular routines may interfere with your natural sleep–wake cycle.6
Studies like the SWAN (Study of Women's Health Across the Nation) confirm that sleep issues experienced during menopause are widespread, affecting mood, memory, and quality of life.7
Menopause Travel Sleep Hacks to Try
The good news? With a little planning, you can set yourself up for better rest on vacation. Here are a few science-backed tips to consider for sleeping better on vacation in menopause:
- Pack for temperature control: Consider bringing breathable pajamas, a cooling pillow, and a lightweight sleep sheet. Many women may also pack a mini fan or request an extra fan from the hotel to help manage night sweats on vacation.8
- Stick to a simple nighttime routine: Even while traveling, a familiar menopause bedtime routine (such as reading, light stretching, or deep breathing) helps signal to your brain that it’s time for rest.9
- Cut back on alcohol and caffeine: Both may worsen hot flashes and interfere with REM sleep, especially when you consume them late in the day.10
- Adjust for jet lag gently: Use morning sunlight and hydration to ease into the new time zone. If needed, short naps (under 30 minutes) may help you avoid overtiredness without throwing off your rhythm.11
- Prioritize comfort: If possible, choose accommodations that offer climate control, blackout curtains, or extra bedding options. Some women find that all-inclusive resorts or wellness hotels designed for midlife travelers offer more sleep-supportive environments.12
Recent research also highlights that managing vasomotor symptoms, such as hot flashes and night sweats, through sleep-focused habits, such as temperature regulation and consistent routines, significantly improve sleep quality, even during travel.13
For a few more sleep tips from Bonafide Chief Medical Officer, Dr. Alyssa Dweck, check out the quick video below:
Sleep Isn't a Luxury; It’s Part of the Experience
Sleep is part of how you enjoy your trip, connect with others, and feel good in your body. If you’ve struggled with sleep in the past, this may be the perfect time to talk to a healthcare professional or explore solutions that support restful travel through midlife.
Traveling during menopause doesn’t have to mean tossing and turning. With a few intentional changes, you can reclaim your restful nights.
Resources:
- https://www.hopkinsmedicine.org/health/wellness-and-prevention/how-does-menopause-affect-my-sleep
- https://www.ncoa.org/article/menopause-and-sleep-what-every-woman-should-know
- https://my.clevelandclinic.org/health/symptoms/16562-night-sweats
- https://www.sleepfoundation.org/night-sweats
- https://health.clevelandclinic.org/hot-flashes-at-night
- https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-minute-managing-sleep-during-menopause/
- https://www.swanstudy.org/womens-health-info/effects-of-sleep-problems-during-menopause/
- https://mcpress.mayoclinic.org/menopause/cant-sleep-how-menopause-can-contribute-to-sleep-problems/
- https://health.osu.edu/health/womens-health/menopause-sleep-disturbances
- https://health.clevelandclinic.org/menopause-insomnia
- https://www.responsiblevacation.com/copy/travelling-through-the-menopause
- https://www.cntraveler.com/story/traveling-during-menopause
- https://www.mdpi.com/2077-0383/14/5/1479
