By Beata Takahashi, owner of Tutti Bellissima Intimates
Summer nights should include breezy dreams about beach days, not tossing, turning, and sweating through the sheets. But for women going through perimenopause or menopause, getting restful sleep in the heat can feel like an Olympic sport, one that involves battling night sweats, hot flashes, and hormone-induced insomnia.
Luckily, there are tried-and-true tricks that make drifting off easier, even on the stickiest South Shore evenings.
1. Choose the Right Pajamas
Step one? Ditch the flannel and synthetic blends. Lightweight, breathable pajamas made from natural fabrics like cotton, bamboo, or linen help wick away sweat and allow your body to breathe. Moisture-wicking sleepwear is your new best friend especially when the hot flashes hit at 3 a.m. and the air conditioning can’t quite keep up with your heat waves.
2. Cool Down Your Space
I have yet to meet a woman who sleeps well in a hot room, no matter what her age is. A hot room is basically an open invitation for night sweats. Keep your bedroom between 60- and 67- degrees F as much as possible and invest in some quality sheets. Use a fan to circulate air, turn on the AC, or crack a window if there’s a breeze. You can also keep your blackout curtains closed to keep the sun’s heat out during the day.
3. Tweak Your Routine
A soothing wind-down ritual makes all the difference. Try a lukewarm shower before bed (hot water can trigger hot flashes), swap out your glass of wine for herbal tea, and skip the late afternoon iced coffee. Small changes add up especially when our hormones are in overdrive.
4. Keep Things Consistent
Most things thrive on routine- including your body. Going to bed and waking up at the same time every day helps your internal clock reset. Pair that with calming habits like journaling, reading an Elin Hilderbrand beach novel, or gentle stretching to signal to your body that it's time to wind down.
5. Your Bedroom Should be a Sleep-Only Zone
Your bedroom should feel like a spa, not a sauna. Think cooling sheets, a sound machine, maybe a few drops of lavender oil on your pillow. Having things like your cell phone or a television in your bedroom can signal your body to stay awake. Make your sleep space somewhere your body wants to chill, literally and figuratively.
Perimenopause and menopause may come with changes, but your sleep doesn’t have to be the sacrifice. A few tweaks to your bedtime game plan could be the key to waking up refreshed even when the heat is on. Sweet dreams!
About Tutti Bellissima:
Beata Takahashi is the owner of Tutti Bellissima Intimates which curates a selection of the world’s finest lingerie, loungewear, and intimate essentials, blending comfort, quality, and timeless beauty. At Tutti Bellissima, they believe in celebrating every body with brands that inspire confidence, elegance, and comfort—today and always. Learn more about Tutti Bellissima here.