How Layering Can Help You Sleep More Comfortably During Perimenopause

When it comes to sleep, Sarah says disruption is incredibly common throughout the menopause transition.

"Women may find it harder to fall asleep, wake frequently through the night, or wake very early and struggle to get back to sleep. Hot flushes and night sweats can contribute, but changes in mood, stress and other symptoms can also affect sleep quality."

Rather than looking for a single solution, creating a sleep environment that can adapt to changing needs throughout the night can be a useful place to start.

And one of the simplest ways to introduce that flexibility is through layering.

Sleep and body temperature are closely connected, which is why hormonal changes can be felt so keenly at night.

As Sarah explains:

"Our body naturally cools as we prepare for sleep, so temperature regulation is closely connected with good-quality sleep. During perimenopause and menopause, hormonal fluctuations can affect the body's thermoregulation, meaning you can suddenly feel intensely hot, sweat and then feel cold afterwards."

Those fluctuations can be enough to wake you or make it difficult to settle back to sleep.

The challenge isn't necessarily feeling too hot or too cold. It's moving between both throughout the same night.

When temperatures fluctuate, flexibility becomes important.

Many people instinctively reach for a heavier doona when they feel cold. While warmth has its place, Sarah suggests adaptability can be more useful than relying on a single heavy layer.

"Layering gives you flexibility. Instead of being trapped underneath one heavy doona, you can easily add or remove a layer as your temperature changes throughout the night."

Layering allows you to make small adjustments without completely remaking the bed or waking yourself more than necessary.

For the bed itself, the Wellington Wool Blanket is the heaviest in the Waverley Mills range, while the lightest of the blanket range is the Herringbone Blanket.

Having a choice of weights means you can match your bedding to the way you sleep. A lighter blanket suits warmer sleepers, or nights when hot flushes are more frequent. A heavier one offers extra warmth for those who feel the cold, including that chill that can follow a night sweat. Some people keep both on the bed, using them together on cooler nights and folding one back when they need less.

A comfortable sleep environment isn't simply about staying warm.

For women experiencing changing temperatures throughout the night, breathable materials can help create a more adaptable sleep environment.

Sarah notes that natural fibres can play a useful role:

"Natural fibres such as wool can be useful because they're breathable and can help manage moisture and temperature around the body."

Rather than thinking about wool simply as something for cold winter nights, consider it as one component of a flexible, layered bed. You can learn more about the Benefits of Wool as a Natural Fibre.

Waverley Mills' wool blanket collection includes both Merino and recycled wool blankets, with a variety of weights, colours and finishes designed for layering across the seasons.

Not sure what kind of sleeper you are? Take our quick Sleep Temperature Quiz to discover your sleep temperature and find the kind of bedding that may suit the way you sleep.

Discover Wool Blankets

The goal isn't necessarily to stay warm all night. It's to stay comfortable as conditions change.

Like many women navigating perimenopause, Sarah prefers having options within reach.

"I like having options rather than one very heavy layer. I use lighter, breathable bedding and then have an additional layer that I can easily pull on or push off during the night."

A throw folded across the foot of the bed is a simple way to introduce the kind of flexible additional layer Sarah describes.

For a lighter-looking layer, consider a Summer Plaid Throw, currently available in three colours, or the classic Herringbone Throw, which is available in a wide variety of colours within the current Waverley Mills throw collection.

There's no single solution for better sleep during perimenopause, but Sarah recommends starting with practical factors you can control:

• Keep your bedroom at a comfortable temperature
• Choose breathable bedding and sleepwear
• Build flexibility into your bedding through layers
• Be mindful of caffeine and alcohol
• Aim for a consistent sleep routine where possible

Most importantly, Sarah encourages women not to dismiss persistent sleep problems as something they simply have to accept.

"Don't assume that poor sleep is something you simply have to put up with during perimenopause or menopause."

If sleep problems persist or are significantly affecting your day, Sarah recommends speaking with a healthcare professional about what else may be contributing and the treatment options available.

Perimenopause and menopause can bring unexpected changes, and every woman's experience is different.

Creating a more comfortable sleep environment doesn't necessarily mean finding one perfect doona, blanket or temperature. Instead, it can mean giving yourself the flexibility to respond as your comfort changes throughout the night.

Breathable bedding. Lighter layers. An extra wool blanket or throw within reach.

Small adjustments can make your bedroom feel more adaptable to you, whatever the night brings.

To mark World Menopause Day, Waverley Mills is partnering with Sarah Gray to give away a signed copy of her book, It's Not You, It's Perimenopause, plus a Waverley Mills Summer Plaid Throw in Sandy Bay and Frame Cape by Genevieve Smart in Axis Olive.

A celebration of comfort, care and practical support for women navigating perimenopause and menopause.