Menopause, Sleep & Summer Heat: How Coaching Can Help You Rest Again

Lately, I’ve really been feeling the effects of the muggy weather. Thunderstorms have teased but not delivered, leaving us with cloudy, humid nights that cling to the skin and make sleep feel just out of reach. Even with the windows open and the fan on, I’ve found myself waking up restless and uncomfortable.

If you’re going through menopause, you might be nodding along. These sticky nights are more than just inconvenient — they’re a vivid reminder of how sensitive our bodies become during this transition, especially when temperature regulation is already a challenge. This week’s blog is inspired by those sleepless nights and the heartfelt conversations I’ve had with women who are struggling too.

Why Sleep Gets So Tricky During Menopause

Sleep during menopause can feel like a puzzle with missing pieces. Hormonal changes, emotional shifts, and physical discomfort all play a role.

- Hormonal fluctuations — Oestrogen and progesterone levels drop, disrupting your body’s natural sleep rhythms.

- Night sweats and hot flushes — These can jolt you awake multiple times, leaving you drenched and disoriented.

- Anxiety and racing thoughts — Often creep in during the quiet hours, making it hard to switch off.

- Circadian rhythm changes — Your internal clock may shift, making it harder to fall asleep or stay asleep.

- Temperature sensitivity — Even slight warmth can trigger discomfort, making restful sleep elusive.

It’s not just about being too warm — it’s about your whole system being out of sync. But there are ways to gently support your body and mind through this.

1. Cooling Your Sleep Environment

One of the first things I explore with clients is how to create a sleep space that feels soothing and breathable. During menopause, your body’s ability to regulate temperature becomes more sensitive — even small changes can make a big difference.

Here are some practical tweaks we often discuss:

- Lightweight, moisture-wicking bedding to help manage night sweats.

- A fan or chilled water bottle nearby for quick relief.

- Breathable sleepwear made from natural fibres like cotton or bamboo.

- A dark, well-ventilated room to support melatonin production and comfort.

These small adjustments can reduce physical discomfort and help your body settle more easily into rest.

2. Breathwork for Night-Time Calm

When sleep is disrupted, it’s easy for the mind to spiral — especially in the stillness of night. Breathwork is one of the most effective tools I use with clients to calm the nervous system and ease the body into rest.

One technique I often share is 4–7–8 breathing:

- Inhale gently for 4 seconds

- Hold the breath for 7 seconds

- Exhale slowly for 8 seconds

- Repeat for 4 rounds

This simple practice helps slow the heart rate, reduce anxiety, and guide the body toward sleep. It’s a gentle way to reconnect with your breath and create a sense of safety and calm.

3. Reframing Sleep Anxiety

Many women tell me, “I dread bedtime now — I know I won’t sleep.” This kind of anticipatory worry can make sleep even harder. The more we fear sleeplessness, the more elusive rest becomes.

In coaching, we explore these thoughts and gently reframe them. Instead of “I’ll never sleep,” we might shift to:

“Even if I wake, I have tools to help me settle.”

This isn’t about forced positivity — it’s about building a more compassionate, realistic mindset that supports rest rather than resists it. When you feel more in control, your body is more likely to relax.

4. Lifestyle & Routine Support

Sleep isn’t just about what happens at night — it’s shaped by your daytime habits too. In coaching, we look at your whole routine to identify gentle shifts that support better rest.

Some ideas we explore:

- Limiting caffeine and alcohol in the afternoon and evening.

- Creating a wind-down ritual — perhaps a warm bath, herbal tea, or journaling.

- Gentle movement during the day — like walking or yoga to regulate energy.

- Reducing screen time before bed to support melatonin production.

These lifestyle tweaks can help your body feel more balanced and ready for sleep when night falls.

5. Creating a Gentle Evening Ritual

A consistent evening routine can signal to your body that it’s time to wind down. This doesn’t have to be elaborate — even a few calming activities can make a big difference.

Ideas include:

- Dimming the lights an hour before bed.

- Listening to calming music or sleep meditation.

- Writing down thoughts or worries to clear your mind.

- Using essential oils like lavender or chamomile.

These rituals help create a sense of safety and predictability, which is especially helpful when your body feels out of balance.

6. Understanding the Role of Hormones

Hormones play a central role in sleep regulation. As oestrogen and progesterone decline, they affect everything from body temperature to mood to melatonin production.

Understanding this connection can help you be more compassionate with yourself. It’s not that you’re doing anything wrong — your body is simply adjusting to a new hormonal landscape.

In coaching, we explore how to support your body through this transition with lifestyle changes, mindset shifts, and sometimes referrals to medical professionals if needed.

7. Common Sleep Challenges and Coaching Insights

Every woman’s experience of menopause is unique, but there are common themes that often arise when it comes to sleep. Through coaching, I’ve observed patterns and challenges that many women share — and the strategies that can help.

For example, some women find that their sleep is disrupted by a sudden wave of heat around 2 or 3am, while others describe a sense of alertness or anxiety that kicks in just as they’re trying to drift off. These patterns are not unusual and recognizing them can be the first step toward finding relief.

In our sessions, we explore these experiences with curiosity and compassion. We look at what’s happening in your body, your environment, and your thoughts — and we work together to create a toolkit that supports your rest. Whether it’s adjusting your evening routine, trying a new breathing technique, or simply feeling heard and validated, coaching can offer a gentle path forward.

8. Supporting Sleep Through the Seasons

Sleep challenges can shift with the seasons. In summer, heat and light can make it harder to fall asleep. In winter, shorter days can affect mood and circadian rhythms.

We explore seasonal strategies like:

- Using blackout curtains in summer to block early morning light.

- Adjusting your bedtime slightly to match natural light patterns.

- Getting outside during daylight hours to support your internal clock.

- Staying hydrated and adjusting your bedding with the seasons.

By tuning into the rhythms of nature, you can support your body’s changing needs throughout the year.

Sleep disruption during menopause is common — but it’s not something you have to just endure. Coaching offers a supportive space to explore what’s going on, try out new strategies, and feel more in control of your nights (and your days).

If you’re tired of tossing and turning, and want to feel more rested and resilient, I’d love to support you, you don’t have to face this alone. Book a free, no-pressure chat today to see how menopause coaching could support you. Click here to contact me