How can a therapy blanket help with menopause?

From hot flashes to insomnia: Half of all women tend to have persistent sleep problems during menopause.

It can already be difficult enough to get a good night's sleep, but during menopause and hormonal changes, it is even harder to sleep well. According to DAK, up to 54 percent of women in menopause suffer from sleep disorders. The effects of too little sleep can last into the next day and lead to daytime fatigue, concentration difficulties, and mood swings. Prolonged sleep disorders can even lead to depression.

Why do people sleep poorly during menopause?

A significant cause of sleep disorders is hormonal changes. When the estrogen level in the first half of the cycle no longer rises quickly enough, many women notice the first signs of a sleep disorder. The reason is the influence of the hormone estrogen on metabolic processes in the brain. In addition, estrogen promotes deep sleep and REM phases in which we process experiences. A declining estrogen level can therefore affect sleep behavior.

And the hormone progesterone also affects sleep. It is responsible for the maturation of the uterine lining. With declining ovarian activity, fluctuating or low progesterone levels can occur, which in turn affect inner well-being and sleep quality. Women feel restless inside, stressed, and suffer from difficulties falling asleep.

These hormonal changes also lead to hot flashes and sweating outbreaks, which occur more frequently at night and thus disturb the night's rest.
Many women wake up several times during the night and complain about hot flashes. The nighttime hot flashes can lead to very heavy sweating, so that, for example, the bedding has to be changed at night.

Hot flashes and sleep

Insomnia due to menopause is often associated with hot flashes. These unpleasant sensations of extreme heat can occur during the day or at night. Nighttime hot flashes are often linked to unexpected awakenings.

It is common to feel like you are awakened by a hot flash, but studies show that many women in menopause actually wake up shortly before a hot flash occurs.

"There are changes in the brain that lead to hot flashes and thus have negative effects on sleep," says gynecologist Dr. med. Regina Hofmann. "Even women who do not report sleep disturbances due to hot flashes say they have more sleep problems and less good sleep than before menopause."

But what does good sleep mean?

Women should sleep between seven and eight hours per night. However, this rule does not apply to everyone. Some people need less sleep, others more. In general: If you regularly wake up at night and feel tired and exhausted during the day and that your sleep is not restful, these are signs that you are not getting good and sufficient sleep.

The good news: There are ways to combat sleep problems caused by menopause.

A regular sleep rhythm

Try to go to sleep at similar times in the evening and get up at the same time every day. Avoid short naps in the late afternoon or evening, as these can make it harder to fall asleep.

Develop a routine

Develop a bedtime routine. Some people read a book, listen to calming music, or take a warm bath.

Try not to watch TV or use your computer or a mobile device in the bedroom. The light from these devices can make it harder for you to fall asleep.

Consistent temperature

Keep your bedroom at a comfortable temperature. Ventilate thoroughly before going to sleep.

Lots of exercise and physical activities

Exercise regularly every day, but not right before going to bed. Take a long walk or do a workout to tire your body out.

Use the right duvet

The right duvet can have a significant impact on your sleep behavior.

Since heat waves can sometimes cause excessive sweating, we recommend for women with sleep problems and heat waves our Standard (formerly Gravity) with a removable summer cover, which has a particularly cooling effect.

An overview of all models can be found here.