Best Bed Linen For Menopause: Bedding to Cool Hot Flashes

By: Scott Grant, ATP, CRTS®

With menopause, hot flashes, chills and night sweats can keep you tossing and turning for hours before sleep finally arrives. The resulting tangled, damp sheets and bedding doesn’t help. Opting for bed linens that beat the heat and perspiration can help you get a better night’s sleep.

Income Disclosure: I recommend products based on my personal experience working with seniors. I may earn a commission on items purchased from links in this guide. Learn More.

Menopause is a natural part of aging that most woman are not looking forward to. Bodily changes combine with withdrawal symptoms when the body no longer produces estrogen and progesterone. The result? Difficulty completing basic daily tasks, mood swings and most commonly, trouble sleeping.

So what should women be looking for in bed linen to better cope with the most common symptoms of menopause? Keep reading for my top recommendations.

What Features Should Women Look For When Buying Bedding For Menopause?

Menopause affects every women differently so when it comes to choosing the best bedding, it is a very personal and individual choice. The features that you should be looking for in the ideal best sheets and bed linen should take into consideration your unique symptoms and how they affect you.

Some of the features that you may want to consider include:

  • Soft and comfortable bedding that is wrinkle-proof and doesn’t tangle or crumple easily.
  • Cooling linen that is lightweight and breathable. Cotton bedding is heavier and linen with a high thread count is less breathable (generally) and therefore not recommended.
  • Linen with moisture wicking technology draws moisture away from the body and spreads it out so that it evaporates faster without being absorbed by the fabric. This keeps you and your bedding drier and cooler throughout the night.
  • Sweat-proof bedding repels moisture instead if absorbing it and is cool, lightweight and breathable to allow moisture to evaporate faster.

Best Bed Linen for Women with Menopause

Now let’s look at specific bedding items that include some or all of the above features for a better night’s rest:

Best Bed Sheets and Sheet Sets for Menopause

Your bed linen comes into direct contact with your body and it is therefore important to ensure that they are comfortable, cooling as well as moisture wicking. The more comfortable your bed linen, the quicker you will be able to fall asleep and the better the quality of your sleep will be.

Sleep & Beyond Organic Sheet Set

organic sheets sleep and beyond

The Organic Sheet Set from Sleep and Beyond consists of 1 fitted sheet, 1 flat sheet and 1 or 2 pillowcases depending on the size of the bedding you choose. The sateen finished cotton prevents sheets from tangling and crumpling as well as providing a soft and luxurious sleep experience. The 300 thread count allows the sheets to breath for additional cooling and the fabric has moisture wicking properties.


The Original Peach Skin Sheets

peach skin sheets

PeachSkin Sheets are made of polymer Smart Fabric that is specifically designed to manage the symptoms of menopause like hot flashes and night sweats. The sheets have a peachskin finish on both sides for extra comfort and luxuriousness. The moisture wicking capabilities allow the moisture to be spread over the sheets rather than absorbed to allow them to dry quickly which means not more damp or clammy sheets. The fabric is also lightweight and breathable despite its high thread count of 1500.


Layla Bamboo Sheets

layla bamboo sheets

The Layla Bamboo sheets are 100% viscose which is refers to a fabric that is manufactured to feel like natural silk sheets. This silkiness not only offers a luxurious rest but also doesn’t crumple or wrinkle. Unlike real silk sheets, the Bamboo viscose has lower thread count offering greater breathability and therefore coolness. The fabric is also moisture to tick all the boxes for the ideal sheets for menopause.


Saatva Percale Sheet Set

saatva organic sateen sheets

The Percale Sheet Set from Saatva has a thread count of just 200 which makes it the perfect lightweight and breathable fabric for cooler bedding. The cotton is 100% organic and is both anti-microbial and hypoallergenic. The sheet set consists of a fitted sheet, flat sheet and 1 or 2 pillowcases depending on the size of the bed. Instead of having water wicking properties, Percale is designed to cool the body and dry quickly.


Nolah Bamboo Sheet Set

Nolah Bamboo Sheet Sets

The Nolah Bamboo sheets have all the benefits without any of the negatives. These sheets aren’t going to get clammy and tangled due to their moisture wicking properties. They offer a lower thread count that similar cotton sheets so are lightweight and have greater breathability. These sheets are going to keep you cool and dry through the most difficult night sweats. The set consists of 1 fitted sheet, 1 flat sheet and 1 pillowcase.

Best Mattress Toppers for Menopause

A mattress topper is a good start when selecting bed linen for menopause. If your mattress is too soft, too hard or adding to your menopause discomfort, then a topper can change the entire feel of your bed without actually having to buy a new bed. Three good options include:

myMerino Topper by Sleep & Beyond

mymerino mattress topper

The MyMerino Mattress Topper is the ultimate when it comes to 100% natural wool fibers. This 1.5″ topper consist of ultra fine organic wool covered in percale cotton fabric consisting of a 270 thread count. It is ideal for women suffering with drier, sensitive skin and wool is well-known for its natural water wicking properties for a cooler more comfortable sleep.


Nolah Mattress Topper

Nolah Topper (1)

The natural cotton cover on the Nolah Mattress Topper has both water wicking properties and is breathable to provide greater cooling at night. The topper is available in Plush or Luxury firm so that you can choose between the ideal comfort and support. As a bonus, it relieves pressure which is often a factor in getting quality sleep while aging.


Tempur-Pedic TEMPUR-Adapt + Cooling Mattress Topper

The Tempur Adapt Cooling Mattress is a memory foam mattress that has been specifically designed to adjust to your body weight, body shape and body temperature.

The mattress topper will continue to regulate your body temperature throughout the night to keep you warm when you get the chills and cool you down when you experience a hot flash.

The topper comes with a removable, washable cover that is cool-to-the-touch, breathable and designed to protect the mattress topper.


If you’d like to see more options, check out my guide to the best mattress toppers for seniors and the elderly.

Best Mattress Pads for Menopause

A mattress pad is similar to a mattress topper except that it is thinner and normally designed to add softness and greater comfort to a firmer or aging mattress. It is also a great start in choosing bedding to cool down your sleeping experience.

myPad by Sleep & beyond

myPad mattress pad

The MyPad from Sleep and Beyond is manufactured from wool which is well-know for regulating body temperature during sleep ensuring that you aren’t too hot or too cold. The cotton percale cover adds to the luxuriousness of the mattress pad and has natural water wicking properties. The 270 thread count ensures better breathability and therefore cooling.


Chili Sleep Cube Cooling System

Chili Sleep System

The Chili Sleep Cube uses technology to provide instant cooling and temperature control throughout the night. The pad has tiny micro-tubes embedded in the pad which circulate water to keep the temperature cool and consistent no matter how much your body temperature rises during the night. The pad is covered with a 52% cotton/48% polyester fabric that is lightweight, breathable and has moisture wicking properties. The pad is easy to clean and can be used on either side.


Slumber Cloud Core Mattress Pad

core mattress pad

The Core Mattress Pad from Slumber Cloud uses NASA technology designed for spacesuits to help regulate your body temperature while you sleep. The basic principle is that the pad absorbs heat when you get hot and stores it to be released when your temperature starts to drop again. There is nothing quite like a bit of space engineering to help deal with the symptoms of menopause.


Saatva Organic Mattress Pad

saatva organic mattress pad

The Saatva Organic Mattress Pad has a 300 thread count cotton cover that is breathable and therefore great for cooling. The secure fit ensures that the pad doesn’t move when you move so it won’t crumple or wrinkle plus the material has moisture wicking properties.


Best Mattress Protectors for Menopause

Mattress protectors are the ideal choice to prevent your mattress from getting damp and clammy while you sleep. The added bonus of using a protector is that it will provide greater comfort and cooling and is washable. It is best to choose a fitted option to ensure that the protector doesn’t move and become uncomfortable if you are tossing and turning due to menopause symptoms. You can see my full list of recommended waterproof mattress protectors here.

myProtector by Sleep and Beyond

myprotector mattress protector

MyProtector from Sleep and Beyond consists of an organic wool inner covered with 270 TC percale cotton. The wool helps regulate body temperature while the cotton cover has cooling and moisture wicking and waterproof properties. This mattress protector will prevent you mattress from getting damp while you sleep while providing a better night’s rest.


Saatva Organic Mattress Protector

saatva mattress protector

This mattress protector from Saatva is not just damp-proof but actually waterproof without having that irritating rubbery or plastic feel. The silicone elastic band ensures that the protector stays in place. The organic cotton covering has both moisture wicking and cooling properties.


Nolah Mattress Protector

nolah bamboo mattress protector

The Nolah Matress Protector is waterproof plus it is made from bamboo which provides additional breathability and therefore cooling. Bamboo fabrics also have natural moisture wicking properties plus they are antibacterial and therefore provide a healthier sleeping surface.


Comforters and Duvets

Ever wondered why humans need a blanket to sleep with? This is because body temperature is supposed to decrease when we are asleep and your duvet, comforter or blanket is meant to keep you warm.

RELATED: Best Weighted Blankets for Menopause

But menopause disrupts the body’s natural thermostat and you are most likely to experience chills, regular sleeping body temperature as well as hot flashes that result in night sweats. Your duvet, comforter or blanket needs to take all of these factors in account and keep you warm when your body temperature drops as well as cool you down when you hot.

myComforter Light by Sleep & Beyond

myComforter-Light

The MyComforter Light from Sleep and Beyond is made from organic wool covered in 300 TC breathable cotton. Wool provides the ultimate temperature control ensuring that you are kept warm when you are cold and cool when you are too hot. Plus the moisture wicking properties of the cotton cover will prevent the comforter from getting clammy to help regulate your body temperature.


Saatva Percale Duvet Cover Set

saatva percale duvet set

The percale cotton duvet cover set from Saatva consists of 1 duvet cover and 1 or 2 matching decorative pillow shams. The percale cotton is soft and lightweight with a thread count of just 200 to ensure that you stay cool when experiencing hot flashes but warm when you aren’t. The duvet inner is sold separately and is designed to tie into the duvet cover to prevent the two from becoming tangled during the night. A zipper to close the cover also ensures that the inner stays in place.


Peach Skin Duvet Cover Sets

peach skin duvet set

PeachSkin Sheets offer duvet covers in different sizes that are made from a polyfiber Smart Fabric that is specifically designed to be moisture wicking and cooling. The duvet sets consist of one duvet cover and two pillow covers. These synthetic sheets are durable and come in a wider range of colors and designs to ensure comfort and style. Remember to choose a duvet cover that is also light-weight, breathable and moisture wicking to get the greatest benefit from your PeachSkin duvet cover.

RELATED: Can Cooling And Weighted Blankets Help With The Symptoms Of Menopause?

Wrapping Up

For a few lucky women, menopause is a breeze with symptoms that last a few months. However, the majority of women are going to experience hot flashes, night sweats and or chills that can last well into their 60’s or even 70’s. Putting measures in place early on to help manage the symptoms of menopause early on is therefore of paramount importance.

A good night’s rest is essential to coping with the mood swings and other challenges that you will face during menopause. Investing in the right bedding and linen can assist in ensuring that you have the rest that you need to get through the tougher days. The right bedding could mean the difference between tossing and turning all night long and getting the sleep that you need and deserve.

Choosing sheets and other bedding that are lightweight, breathable and moisture wicking will help you fall asleep faster and ensure a better quality sleep.

Choosing sheets and other bedding that are lightweight, breathable and moisture wicking will help you fall asleep faster and ensure a better quality sleep.

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