Sleeptember 2026: Sleep, Menopause and a More Comfortable Bedroom

Sleeptember takes place throughout September, encouraging us all to think more carefully about sleep and the small changes that can improve it. For 2026, The Sleep Charity’s Sleeptember campaign is focusing on women’s health, particularly the effect that perimenopause and menopause can have on sleep.

Hot flushes, night sweats, changes in mood and difficulty falling or staying asleep can all make bedtime more challenging. Although no mattress or bedroom product can treat menopause, creating a cooler, calmer and more comfortable sleep environment may make disrupted nights a little easier to manage.

What is Sleeptember?

Sleeptember is The Sleep Charity’s annual month-long awareness campaign. It provides practical information about sleep and encourages people to make realistic, sustainable changes rather than chasing a supposedly perfect night.

This year’s focus is especially relevant because sleep problems are commonly reported during perimenopause and menopause. The NHS lists difficulty sleeping, hot flushes and night sweats among the possible symptoms.

Keep your bedroom comfortably cool

If hot flushes or night sweats disturb your sleep, begin with your immediate surroundings. Useful changes may include:

• Keeping the room comfortably cool and ventilated
• Using a fan or opening a window where practical
• Choosing lightweight bedding that can be removed in layers
• Wearing loose, breathable nightwear
• Keeping a cool drink beside the bed

There is no single temperature or bedding combination that will suit everyone, so experiment and adjust the room to your own comfort. Our guide to the best mattresses for hot sleepers explains how mattress construction and materials may also affect how warm a bed feels.

Consider what is inside your mattress

Some dense foam mattresses retain more warmth than others, while mattresses containing breathable fibres and well-ventilated spring systems may allow air to circulate more freely. This does not mean that one mattress type is automatically right for every menopausal sleeper: comfort, support, sleeping position and personal preference still matter.

If you are comparing materials, read our guide to naturally filled and foam pocket sprung mattresses. If your mattress is uncomfortable, sagging or regularly leaves you feeling stiff, these five signs that it may be time to replace your mattress can help you assess it more objectively.

Create an achievable evening routine

A bedtime routine does not need to be complicated. Try beginning at roughly the same time each evening and include a few calming activities that you can maintain consistently:

• Dim the lights and step away from work
• Reduce stimulating screen use shortly before bed
• Have a lukewarm shower or bath if it helps you feel comfortable
• Prepare tomorrow’s essentials so they are not on your mind
• Read, listen to something relaxing or practise gentle breathing

The NHS also suggests regular exercise, maintaining a consistent sleep routine and reducing possible hot-flush triggers such as caffeine, alcohol and spicy foods. What affects symptoms varies between individuals, so concentrate on patterns you notice yourself.

Avoid putting too much pressure on sleep

Sleep trackers, strict schedules and wellness advice can sometimes make people increasingly anxious about whether they are sleeping “correctly”. This is sometimes called orthosomnia. Our article about sleepmaxxing and orthosomnia explains why improving sleep should not become another source of stress.

If you want to identify patterns, try keeping a simple sleep diary for two weeks. Note your bedtime, waking time, night-time disturbances, caffeine or alcohol consumption and any symptoms such as hot flushes. Change one thing at a time so you can judge whether it genuinely helps.

When should you seek additional help?

Bedroom improvements can support comfort, but they cannot diagnose or treat menopause, insomnia or another health condition. Speak to your GP or another qualified healthcare professional if sleep problems persist, significantly affect daily life, or are accompanied by concerning changes in mood or wellbeing.

The NHS provides further information about managing menopause symptoms, including treatment and support options.

Find a bed that feels right for you

If your existing bed is adding discomfort to already disrupted sleep, our team can help you compare different mattress materials, firmness levels and bed styles without rushing the decision. Explore our beds and mattresses online or visit our Connah’s Quay showroom to try the available options.