Transform your bedroom into a cool and comfortable haven that helps you tackle night sweats, sleep issues, and other symptoms of menopause.

Hot flashes and night sweats are among the most common symptoms of menopause. These hit everyone a bit differently and can be difficult to manage, especially when you’re trying to get some much-needed rest. Since many people going through menopause also experience sleep problems, it can all amount to a lot of stress and frustration when it’s time to turn in.

There are simple things you can do to transform your bedroom into a super-relaxing sleeping space that adapts to your body’s needs. Depending on the time and budget you have to invest, we’ve gathered tips and products to help you build a menopause-friendly bedroom … in a (hot) flash!

For those experiencing night sweats on repeat, the first goal is to take control of the temperature of your body and your environment. There are three quick ways to cool things down:

  • Cool the air: Make sure your bedroom environment has the optimal climate. Portable or ceiling fans can help circulate air more efficiently and, as a bonus, create soft background noise to assist with sleeping. A cool mist humidifier can help if things are too dry.
  • Cool your bedding: Many of today’s mattresses, toppers, sheets, and pillows are engineered to adjust to changes in body temperature. Everything from gel-top pads to moisture-wicking sheets will help keep you cool while you slumber.
  • Cool your sleepwear: Breathable, natural fabrics like bamboo, cotton, and linen are the best choices for sleepwear. They are better at wicking away moisture and odor caused by sweating than synthetic fabrics. You can also try sleeping naked if that feels more comfortable.

Once you’ve tackled temperature, focus on setting the mood. Is your bedroom a peaceful space that promotes relaxation? If not, here are some simple things to change up.

  • Soften lighting: Start by adding warm-toned bulbs to your bedside lighting. Dimmable lights are ideal if it’s within your budget. And if outside light is a concern, consider installing blackout curtains. Do what you can to minimize bright light in the evening since it can suppress the hormone melatonin, which is key for healthy sleep cycles.
  • Minimize sound: Manage noise levels in your bedroom and block out disruptive sounds using earplugs, white noise machines (or phone apps that provide calming sleep tracks), or sleep headphones.
  • Adjust humidity: If you live in a dry climate or a dry season, consider a cool-mist humidifier. This can help prevent dehydration (which can be a byproduct of night sweats) and give aging skin a boost as well.
  • Add little extras for comfort: A few accents next to your bed can give the space a spa touch and ensure you have what you need if night sweats wake you up. A few suggestions: a glass carafe or bottle with fresh water, a lavender aromatherapy candle or essential oil, or a small bottle of facial mist.

Changing up your bedroom to make it more menopause-friendly doesn’t have to cost a bundle. Start with some more affordable basics and work your way up in a way that works for your budget and needs.

The Starter Kit: Affordable essentials

Begin with these basics:

  • Sheets: Moisture-wicking bamboo is a good choice.
  • Pillow: Look for one with gel memory foam.
  • Beside lamp: Options like the NoBlue Amber Sleep Lamp are designed to promote rest and relaxation.
  • Fan: Find a floor or table model that suits your space.
  • Earplugs: For a few dollars, these can make all the difference in getting solid sleep.
  • Hydrating extras: Stock your bedside table with lip balm, lotion, and a cooling facial mist.

Leveling Up: Invest in extras

When you’re ready to step things up:

  • Cooling mattress topper: Hi-tech toppers are made with materials that help regulate body temperature.
  • Humidifier: Look for a cool-mist or hybrid humidifier that can flex with your needs.
  • Calm app: This subscription-based app is one of our favorites, filled with sounds that will chill you out, from sleep stories (narrated by celebs) to nature noises and sleep soundtracks.
  • Pajamas: Cotton, bamboo, or linen are best for breathability.
  • Silk pillowcase: Silk feels cool to the touch and is gentle on your face and hair while you’re sleeping.
  • Glass carafe:A stylish bottle-cup combo is a great way to keep fresh water within reach.
  • Sleep-nurturing extras: Keep magnesium, melatonin, or another natural sleep aid on hand if you sometimes need a little extra help winding down.

Deluxe: Menopause-proof to the max

If it’s time to supercharge your space, consider these next-level touches:

  • Cooling mattress: This is an investment, but may be worthwhile if you and your partner are both hot sleepers.
  • Ceiling fan: Look for a model with a remote control so you can adjust it as needed.
  • White noise machine: If you’re very sensitive to noise, a white noise machine can help reduce sleep disruptions at the push of a button.
  • Lighting: Create calm with a dimmable bedside lamp.
  • CBD: A low dose CBD gummy or oil may help with bedtime relaxation.
  • Calming extras: Bring in a few plants to help to create calm.

At Healthline, we’re always on the lookout for brands and products that help us live better. Everything we feature is put through a rigorous vetting process created by our medical experts. Here are some of the sleep products that meet our standards.

Use a portable fan to circulate air. Invest in high tech bedding specifically designed to keep you cool. Layer your bedding to allow for comfort throughout the night as needed. And choose pajamas or other sleepwear made of breathable, natural fabrics like cotton, linen, and bamboo.

Consider each layer of your bedding. Start with a cooling mattress topper, followed by moisture-wicking sheets and pillowcases that help draw perspiration away from your body. If you use a comforter, try to choose one that is lightweight.

It’s easy to find mattresses with cooling or temperature-regulating technology. Gel-infused memory foam creates a cooling top layer which can help alleviate menopause symptoms.

By focusing on temperature control, breathable fabrics, and calming accents, you can reduce the impact of night sweats and other menopause symptoms.

Small changes to your bedroom can bring big improvements when it comes to getting a cool and comfortable night’s sleep.