Menopause symptoms including hot flashes, night sweats, and chills can make it difficult to get quality sleep. As menopause occurs, a woman’s ovaries produce less estrogen and progesterone. This hormonal change prompts unpleasant symptoms like sweating and hot flashes. While these symptoms can occur during the day, they also happen at night, making it difficult to fall back to sleep.
Unfortunately, women in menopause can experience hot flashes and resulting insomnia for an average of five years. Women in menopause also face an increased chance of developing sleep apnea; after menopause, women are twice or even three times as likely to develop sleep apnea than premenopausal women. Between sleep apnea and hot flashes, women may wake up too early in the morning, wake up frequently at night, and have difficulty falling asleep. This makes it even more important for women to buy mattresses designed to help with menopause and sleep challenges.
Since mattresses that trap heat can make the symptoms of menopause worse, we’ve compiled the best mattresses that dissipate heat and maximize your comfort so you can fall asleep and stay asleep.
Our Top Picks
|Manufacturer||Model||Mattress Type||Firmness||Price (Queen)|
|Green||Hybrid||2 Choices: Relaxed Firm (5.5), Firm (7)||$1,399|
|Bear||Memory Foam||Medium Firm (6.5)||$840|
|Winkbeds||Hybrid||4 choices: Softer (4.5), Luxury Firm (6.5), Firmer (7.5), Plus (8)||$1,599|
|Zenhaven||Latex||2 Choices: Luxury Plush (4), Gentle Firm (7)||$1,899|
|Dreamcloud||Hybrid||Medium Firm (6.5)||$999|
1. Avocado Green
Why we like it:
- Steel coils are arranged into five ergonomic zones for spinal alignment and relaxation
- You can upgrade the mattress with a pillow-top for additional pressure relief and comfort
- Certified organic, this mattress contains no chemicals and the layers are hand tufted together
The Avocado Green Mattress is a certified organic mattress that combines an innerspring system with latex, wool, and cotton for support and comfort. This mattress features 1,414 steel coils in three different gauges. These coils have been arranged into five ergonomic zones to provide contouring, keeping your back aligned and reducing pressure points. This natural spinal position helps to promote relaxation so you can fall asleep quickly. The mattress’ perimeter is also reinforced, allowing you to easily reposition yourself and get out of bed during the night.
If you’re a side sleeper or need additional pressure relief, you can upgrade the mattress with a European-style pillow top that adds 2 inches of latex rubber foam for optimal pressure relief and comfort.
The Avocado Green is certified non-toxic and all of its layers are tufted together by hand, rather than glued. There is no polyester; rather, the mattress features organic cotton for breathability and comfort.
This mattress is backed by a 25-year warranty, and you can try the mattress in your home for one year with free shipping and free pickup.
Why we like it:
- Celliant technology helps to regulate body temperature and makes it easier to fall asleep quickly
- Four layers of foam offer support, pressure relief, and temperature regulation for pain relief and overall comfort
The Bear Mattress is made with Celliant technology which reflects your body’s energy and infrared light back to your body for multiple benefits. This technology helps to regulate your body temperature and create an ideal sleep environment, which can help to minimize the effects of night sweats and hot flashes. According to Bear, a study conducted at UC Irvine found that Celliant technology promoted more restful sleep, reducing the time that it took study participants to fall asleep by 18.3 minutes.
The mattress features four layers of foam topped by a Celliant cover. The cooling graphite-gel memory foam layer pairs with the Celliant cover and removes body heat for temperature regulation. A high-density support foam base layer and a responsive transition foam layer pair pressure relief with support, relieving back and muscle pain so that you can fall asleep easier and faster.
You can try the Bear mattress in your home for 100 nights, and shipping and returns are free. This mattress comes with a 10-year warranty.
Why we like it:
- 3-step back relief system promotes spinal alignment and muscle relaxation
- Ventilation system and Tencel cover move heat away from the body and create a cooler sleep temperature
- Gel foam layer eliminates motion transfer
The Winkbed features an advanced ventilation system that moves heat away from your body, helping to keep you cool during hot flashes. The TENCEL cover also feels cooler than linen, which can help you to get back to sleep after a hot flash.
This mattress’ hybrid design’s 3-step back relief system keeps your spine aligned, naturally relaxing your muscles so that you’re ready to go to sleep. The foam base relieves pressure and accommodates all sleeping positions, so you can find a comfortable position even after waking up during the night. Available in multiple firmnesses, you can choose the firmness that is just right for you.
If you do wake during the night, you don’t have to worry about waking your partner up, too; a gel foam layer surrounds the steel springs, eliminating motion transfer. Anti-sag edge support makes it easy to get into and out of bed during the night if you’re having trouble getting back to sleep or need to go get a drink of water.
You can try this mattress in your home for 120 nights, and if it’s not for you, you can return it for a refund with free return shipping. Handmade in the U.S.A., this mattress is covered by a lifetime limited warranty.
Why we like it:
- 5-zone design optimizes posture without creating pressure points
- Open cell structure of latex maximizes air circulation for cooler temperatures
- Mattress can be paired with traditional or adjustable bases
This bed from Zenhaven is made of natural Talalay latex and features a 5-zone design. The 5-zone design provides firmer support in the areas where you need it, like between your torso and shoulder, while allowing for gentler support elsewhere. This design accommodates better posture without creating pressure points, so your muscles naturally relax and you sleep comfortably.
Thanks to latex’s open cell structure, air freely circulates through it all night long for a cooler, more comfortable temperature. According to Zenhaven, Talalay latex is seven times more breathable than the types of latex used in other mattresses.
While this mattress can be used with traditional bases, you can also pair it with an adjustable base, giving you the ability to find the most comfortable position that can help you to get to sleep again.
This mattress comes with a 20-year warranty. You can try the mattress in your home for 120 days and return it for a refund, minus the $99 handling cost.
Why we like it:
- Premium memory foams and breathable cashmere polyester cover are breathable for temperature regulation
- Pocketed micro coils in a 5-zone system optimize body alignment
- Coils absorb motion transfer so you can move without disturbing a partner
DreamCloud’s Luxury Hybrid Mattress is 15 inches tall and features eight layers, all made by hand. This mattress features premium memory foams that sleep cool, helping you to get back to sleep during a hot flash. The cashmere polyester cover is both breathable and soft. According to DreamCloud, the cashmere blend cover is three times more effective at cooling than foam or cotton.
In addition to keeping you cool, this mattress aids with proper body alignment for both pain relief and muscle relaxation. Encased pocketed micro coils are incorporated into a five-zoned system, ensuring your entire body receives the support it needs. The coils’ placement allows air to flow through them so that heat can escape. Because the coils absorb motion transfer, you can readjust or get in and out of bed without worrying about disturbing your partner.
You can try this mattress in your home for 365 nights. If it isn’t right for you, you can send it back for a full refund; shipping is free both ways. DreamCloud’s Everlong warranty guarantees against workmanship or material defects for as long as you own your mattress.
Best Mattress for Menopause Buying Guide
When buying a mattress, you’ll choose from four main mattress types. Each mattress type varies in price, but different mattress types also offer certain benefits that can help to combat the symptoms of menopause and insomnia. Mattresses that sleep cool, support your body so that your muscles naturally relax, and allow you to change positions at night can all help you to get quality sleep.
Memory foam contours to your body and distributes your weight evenly for comfortable support without pressure points. This foam feels as if it’s cradling your body and it softens in response to your body heat. Most mattresses feature a high-density foam but others are constructed with multiple layers of different foams for customized contouring and support.
Expect to pay between $500 and $4,000 for a Queen memory foam mattress. Factors such as the type and quality of the foam used, the overall thickness of the mattress, and the mattress’ design can affect price.
Pros for Menopause:
- Memory foam’s contouring makes for a comfortable, relaxing sensation without creating pressure points, which is ideal for getting to sleep quickly
- Since memory foam eliminates motion transfer, you don’t have to worry about disturbing your partner if you wake up during the night
Cons for Menopause:
- Memory foam can sleep hotter than other mattress types, which isn’t ideal when you’re experiencing a hot flash
- If sleeping on a softer, deeper memory foam with lots of contouring, it can be difficult to reposition yourself after waking up during the night
- Lowest level of edge support
What to Consider When Buying a Mattress During Menopause?
- Contouring: When a mattress contours to your body, it helps to keep your spine and neck in alignment while relieving pain and pressure points. A contouring mattress, such as one made of layers of memory foam or latex, can accommodate multiple sleeping positions and even lets you sleep on your side comfortably.
- Support: Support, or how well a mattress maintains spinal alignment, contributes to pain reduction and muscle relaxation. Optimal spinal alignment will help anyone to fall asleep and stay asleep, but it’s particularly helpful when you’ve woken up during the night and need to fall back to sleep.
- Firmness: Mattress firmness is largely a personal preference, so you’ll need to buy a mattress that offers your ideal firmness. Some sleepers prefer softer mattresses, while others like the feel of a firmer mattress. Even if you prefer a softer mattress, make sure that it has a strong support core. Your mattress should allow you to comfortably sleep in multiple positions, and a mattress that’s too soft or too firm can feel uncomfortable.
- Motion Isolation: Menopause hot flashes can cause you to wake up frequently during the night and you may need to get out of bed to turn on a fan or remove some sheets. Motion isolating mattresses allow you to change positions and get into and out of bed without your movement waking your partner. They are ideal for nights when hot flashes wake you up and you need to get out of bed or change positions to get back to sleep.
- Temperature Regulation: Waking up in the middle of a hot flash is already unpleasant, and you don’t need a mattress that traps heat to make you more uncomfortable. Look for mattresses designed to promote air circulation or made with materials that feel cool to the touch to help regulate your bed’s temperature.
- Edge Support: Over time, mattress edges can sag from use, making it difficult to get in and out of bed. Mattresses internally reinforced with coils or dense foam prevent this sagging so you can use more of your mattress and can push off from the firm mattress edge when getting out of bed. Hybrid and innerspring mattresses often have edge support.
- Noise: If you’re tossing and turning trying to get back to sleep in the middle of the night, the noise a mattress makes could be a distraction, and could also wake up your partner. Foam and latex mattresses tend to be quieter than innerspring or hybrid options.
- Price: Mattress prices vary, but innerspring mattresses are usually the least expensive. Latex and hybrid mattresses may cost more, but they also offer some valuable features that can help you to get better sleep while in menopause. To find the best mattress for your needs, look for a combination of the features that you want at a price point you’re comfortable with.
Sleep Accessories for Menopause
Buying the best mattress for menopause can help you combat some of the insomnia that you may experience, but a few accessories can supplement that mattress and help you to get more, better quality sleep. Consider how these accessories can give you more control over your mattress temperature, sleeping position, and overall comfort.
Your pillow choice can allow you to sleep in multiple positions, so if you wake during the night you can switch to a new, more comfortable position. Your pillow needs to support your head and neck whether you’re sleeping on your side or your back. When buying a pillow, look for a pillow that offers enough support to keep your head and spine aligned. A pillow that’s breathable and made of materials that are cool to the touch can help you get back to sleep after a hot flash. Body pillows offer additional support if you choose to sleep on your side, but they can also create additional heat when pressed against the length of your body. You can use body pillows in multiple ways, though, and may find that propping the pillow under one leg or under one arm helps you to attain a comfortable position that lets you fall asleep.
A mattress topper offers multiple benefits for menopause, from keeping your bed cooler to maximizing your comfort. Mattress toppers can add a little extra cushion to an existing mattress that is too firm for your comfort. This low-cost solution can help you to relax and get back to sleep without requiring you to buy an entirely new mattress. With the extra cushion of a topper, you may be able to comfortably sleep on your side. If your current mattress feels too hot, a mattress topper designed to promote air circulation can feel cooler, making you more comfortable even in the midst of a hot flash.
An adjustable bed gives you more sleeping position options and can help you to get better quality sleep. With an adjustable bed, you can elevate both your upper body and your feet, tailoring the settings until you find the position that is most comfortable for you. Some of these beds include massage functions which can help to relax tense muscles so you can easily fall asleep, and many adjustable beds allow you and your partner to have independent control of your side of the bed.
If you’re worried about space, look for a wall-hugging adjustable bed. Many foam and latex mattresses can be paired with both traditional and with adjustable bed frames, so you can enjoy control over your sleep position as well as the contouring comfort of the mattress, itself.
Sleep Help and Tips for Menopause
Menopause and insomnia are closely linked. Hot flashes and hormonal changes make it difficult to fall asleep and stay asleep, but because menopause can last for years, it’s important to find a way to get quality sleep. To break the cycle of hot flashes and waking up during the night, focus on the environmental factors that you can control. Be sure to also consult with your doctor if you continue to experience insomnia or poor sleep during menopause.
- Wear the right clothing to bed. Wear clothes that fit loosely, are made of light fabrics, and are breathable. Clothes made of cotton, which is soft and breathable, can help to keep you cooler through the night. Moisture-wicking clothes can also help to wick sweat from your body. Use sheets that have the same light, breathable, and moisture-wicking qualities. A cooled gel eye mask can also help to cool you down during and after a hot flash.
- Create an ideal bedroom environment. Keep your bedroom cool and turn down the thermostat before you go to bed. Have a fan within arm’s reach, or put the remote control to your air conditioner on your nightstand for temperature control during the night. Consider taking a cool shower before you go to bed and keep a glass of ice water on your nightstand. Alcohol can trigger hot flashes, so avoid it - while it may help you to initially fall asleep, it won’t help you stay asleep. If you do wake up during the night and can’t get back to sleep, get out of bed and spend 20 minutes reading, then return to the bedroom and try to sleep again.
- Follow a routine. Go to bed at the same time each night and avoid consuming too much caffeine during the day. Turn off the TV or computer screens early on in the night and turn down the lights in your home to prepare your body to go to sleep. Then, do a quiet activity, like reading, to help your body relax. Avoid exercising right before you need to go to sleep and, even if you get a poor night’s sleep, get up on time each morning. Avoid napping during the day and stick to your schedule to help regulate your insomnia.