The Sleep Advisor review team consists of mattress experts who test beds and other sleep-related products in person at our studio. We follow a rigorous product review process to give you informed, unbiased suggestions.
In This Article
Here, you’ll find our top mattress recommendations for sleepers in menopause. That means beds with advanced cooling components and cozy, pressure-relieving materials, among other features.
What do hot flashes, night sweats, and joint pain have in common? Well, they’re all awful to experience when you’re trying to sleep—and they’re all symptoms of menopause.
Thankfully, the right mattress may help to alleviate the effects of menopause that most impact your nightly rest. In this article, we’ll share the mattresses we think are best for sleepers going through menopause, as well as tips for getting restful sleep during this phase of life.
We put mattresses through rigorous in-person testing at our studio. We judge them based on lots of general categories (support, motion isolation, etc.), but for this roundup, we paid special attention to the aspects that can help with menopause symptoms:
Excellent Cooling
Because hot flashes and night sweats are common symptoms of menopause, a mattress that keeps you cool is a must.
We test a bed’s cooling ability by taking its surface temperature at three points in time: before anyone lies on it, after 5 minutes of someone lying on it, and after 10 minutes of someone lying on it. If the temperature doesn’t shoot up dramatically by the end of the test, we know the bed can keep sleepers cool.
Every bed on this list earned at least a 4 out of 5 from our testers in the cooling category, with one exception: the Nectar. The Nectar doesn’t have as much cooling power as the others, but that’s because it’s a memory foam bed rather than a hybrid. If your heart is set on an all-foam bed, consider grabbing some cooling sheets to go with it.
Lots of Pressure Relief
A pressure-relieving mattress will cradle your body and take strain off of the areas that bear the most weight when you lie down. Because sore joints (and soreness in general) can be an uncomfortable part of menopause, a bed that relieves pressure will feel all the more welcoming.
We test pressure relief by lying on a pressure map placed on top of the mattress. The map produces a color-coded image of where pressure is concentrated: blue and green spots indicate no or low pressure, whereas yellow, orange, and red spots indicate lots of pressure.
All the mattresses we selected for this roundup received a 4 out of 5 or higher in the pressure relief category, meaning their pressure maps were largely soothing landscapes of blue and green.
Medium-Firm Feel
A medium-firm mattress is one that hits that Goldilocks zone of not-too-soft, not-too-firm. On our firmness scale, it’s between a 5 and a 6.5.
This is a desirable firmness because it’s the most adaptable—it feels good to the “average” sleeper, even members of couples who might differ in their precise comfort preferences. For that reason, it’s the safest bet for someone in menopause.
All the beds on this list are medium-firm (or have a medium-firm option) except for one: the Titan Plus. This bed was designed for heavier folks, so it hits a 7 on our firmness scale. To a plus-size sleeper, however, it will likely feel medium-firm rather than rigid.
The Advisor Says: An upgraded version of the Helix Midnight, this bed added zoned support for more lift beneath the lower back as well as a plush pillow top. It should appeal to people (and back sleepers in particular) who want just a bit of comfy sink from the top layer of their hybrid mattress.
An upgraded version of the popular Helix Midnight model, the Helix Midnight Luxe has really raised the bar when it comes to cooling: it earned an impeccable 5 out of 5 in this category for how well it regulated its temperature in our studio.
It also consistently supported testers with different body types, which we don’t see often. I think it’s a versatile, chilled-out choice for a wide range of sleepers in menopause—or really, anyone who sleeps hot and wants a medium-firm bed with some fancy features.
The layers inside the Helix Midnight Luxe
Testing Studio Soundbite
“You stay elevated on the mattress surface. This bed isn’t gonna swallow you whole, but the pillow top offers enough cushion for comfort.”
Julia Forbes, Sleep Advisor Mattress Tester
Our Favorite Feature
The 1-inch pillow top quilted with foam makes for a luxurious introduction to this bed. It’s covered in breathable Tencel™ (or, for an extra fee, cooling GlacioTex™ fibers) and felt like a soft, lovely complement to the springier foams underneath.
What Else Is Inside the Helix Midnight Luxe?
The Helix Midnight Luxe has six total layers and measures 13.5 inches tall.
Layer 1 – Cooling Pillow Top. A cover made from breathable Tencel™ or GlacioTex™ fibers overlays quilted foam for a plush, cool surface.
Layer 2 – Helix Responsive Foam. A medium-feel foam bounces back quickly to your movements for responsive contouring.
Layer 3 – Copper Gel Memory Foam. This pressure-relieving foam layer is infused with copper, which is naturally cooling and antibacterial.
Layer 4 – Memory Plus Foam. A dense memory foam for additional support.
Layer 5 – Coils. Individually wrapped coils are zoned for lift under the lower back while allowing more give beneath the shoulders and hips.
Layer 6 – DuraDense Foam. The base foam layer.
Pros
Balanced across body types – Lightweight, average, and heavy sleepers all felt supported on this mattress—we only had reservations about plus-size stomach sleepers staying aligned.
Lumbar support – Zoned coils gave us a nice bit of lift under our lower backs.
Cons
Some motion transfer – With a 3 out of 5 in the motion isolation category, this bed won’t cancel out every movement.
Imperfect pressure relief – Our lightweight tester felt some light pressure around her hip while resting on her side, which kept this bed from hitting a 5 out of 5 in that category.
Customer Reviews of the Helix Midnight Luxe
On Helix’s website, the mattress scores 4.5 out of 5 stars. Customers appreciate the Helix Midnight Luxe mattress for its customized support but have reported that it may not be the best option for those who prefer an exceptionally soft sleep surface.
We recommend this mattress for the following sleeper types:
Side Sleepers
This bed offers pressure relief at both the shoulders and hips, making it a great fit for side sleepers.
Back Sleepers
This bed’s strong support is ideal for back sleepers because it helps keep the spine neutrally aligned.
Back Pain
This bed is a good match for anyone struggling with back pain, as it cushions the lumbar region and has enough support to keep the spine neutrally aligned.
Financing Options
Financing options are available for this mattress.
Hybrid mattresses combine comfortable foams and supportive coils that encourage airflow (and, therefore, cooling). The WinkBed should run cool enough for hot flashes, but where it truly excels is support and responsiveness.
This is a bed for people who toss, turn, and reposition a lot at night—a common occurrence during menopause. We bounced on it to our hearts’ content in the studio, and were impressed by its hotel-quality feel.
The WinkBed in our studio
Testing Studio Soundbite
“One of the best mattresses for combo sleepers. It’s incredibly responsive, and helps with weight distribution for all positions.”
Loren Bullock, Former Lead Product Tester
Our Favorite Feature
It’s the zoned coil unit for me. It held my spine aligned across all three sleeping positions, and its reinforced edges were sturdier than most. This is a mattress that really marries springiness and strength.
What Else Is Inside the WinkBed?
The WinkBed stands 13.5 inches tall. It comes in Soft, Luxury Firm, Firm, and Plus models.
Tencel™ Cover. Derived from Eucalyptus trees, this breathable and sustainable material wicks away moisture at the mattress surface.
Euro Pillow Top. The Euro top is quilted with plush foam for cushioning and pressure relief.
Additional Foam Layers. Between the Euro top and innerspring unit, a series of specialized foam layers contribute a variety of features like motion isolation, support, and the mattress’ overall durability.
Coils. Pocketed coils are zoned in multiple areas for balanced lift and give, resulting in your proper alignment.
Pros
Options aplenty – You have four different firmnesses to choose from, including a special model for plus-size folks.
Super lift – The hybrid construction gives it more of a lifted feel than a sinking, cradling feel.
Cons
Not for foam fans – You won’t be “hugged” by this mattress.
Lacking motion isolation – The WinkBed has some foams on top, but they can’t absorb as much movement as an all-foam model does.
Customer Reviews of the WinkBed
On the WinkBeds site, the WinkBed earns a 4.8 out of 5 stars. One drawback of the WinkBed mattress is that it might be too expensive for budget-conscious shoppers, but overall it offers excellent durability and customizable firmness options.
We recommend this mattress for the following sleeper types:
Back Sleepers
This bed’s strong support is ideal for back sleepers because it helps keep the spine neutrally aligned.
Stomach Sleepers
This mattress is ideal for stomach sleepers as its firm support promotes spinal alignment.
Hot Sleepers
This bed features extra cooling technology, making it great for hot sleepers.
Back Pain
This bed is a good match for anyone struggling with back pain, as it cushions the lumbar region and has enough support to keep the spine neutrally aligned.
Seniors
This bed is perfect for senior sleepers, as it provides them support and easy mobility.
The Saatva Classic has a wealth of back-specific enhancements, including a strip of foam specifically for your lower back and firmer lumbar springs in the first of two (you heard me, two!) coil units. My fellow testers and I always felt like our midsections were buoyed and our spines were held straight.
At the same time, those coil units help air to pass through the bed, keeping it cool and cozy. If you’re experiencing hot flashes as well as an achy back, I think this bed is one to try.
The Saatva Classic in our studio
Testing Studio Soundbite
“The firmer stitching and lumbar support layer at the center of the bed are working wonders for keeping the spine straight and posture aligned while laying down.”
Julia Forbes, Sleep Advisor Mattress Tester
Our Favorite Feature
The lumbar crown—a strip of foam that stretches solely across the middle third of the mattress, just under your lower back—deserves a shoutout. I could really feel it elevating my hips and keeping my midsection from dipping lower than my shoulders, especially on my stomach and side.
What Else Is Inside the Saatva Classic?
The Saatva Classic comes in two heights (11.5 inches and 14.5 inches) and three firmnesses (Soft, Luxury Firm, and Firm).
Euro Top. Swathed in an organic cotton cover, the Euro top is composed of quilted foams treated to resist microbial growth. The center has tighter quilting to support the back.
Memory Foam Crown. A crest of memory foam keeps the lower back lifted while providing pressure relief.
First Innerspring Unit. The first set of coils are pocketed for individual push-back. The center features firmer coils in the center to evenly distribute weight.
Lumbar Zone® Active Spinal Wire. A wire located within the coil units guides the spine so it remains straight.
Second Innerspring Unit. The second set of coils is a more traditional innerspring unit to further bolster durability and support.
High-Density Foam Rails. The perimeter of the mattress is lined with dense foam rails to help prevent the edges from sagging.
Pros
Customizable – With two heights and three firmnesses to choose from, it’s easy to tailor this bed to your needs.
Free white glove delivery – A team will set up your new mattress and even take your old one away.
Cons
Could isolate motion better – If you share the bed, you’re likely to feel your partner’s movements.
Returns cost extra – You’ll have to pay $99 to return your Classic if you’re not satisfied.
Customer Reviews of the Saatva Classic
The Saatva Classic rates 4.8 stars out of 5 on Saatva’s website. One negative aspect customers found with the Saatva Classic mattress is that it may feel too firm for some users, while a notable advantage is its high-quality materials, providing durability and support.
We recommend this mattress for the following sleeper types:
Side Sleepers
This bed offers pressure relief at both the shoulders and hips, making it a great fit for side sleepers.
Back Sleepers
This bed’s strong support is ideal for back sleepers because it helps keep the spine neutrally aligned.
Back Pain
This bed is a good match for anyone struggling with back pain, as it cushions the lumbar region and has enough support to keep the spine neutrally aligned.
Couples
This bed has great motion isolation so you will not feel your partner tossing and turning at night.
Why It’s a Good Memory Foam Mattress for Menopause
Because it’s an all-foam bed, the Nectar isn’t spectacular at cooling—note the 2.5 out of 5 score above. But it takes the cake at pressure relief and motion isolation.
Its foams provide that iconic “hugging” sensation, so all of my joints and sensitive spots felt cradled during testing. And, for light sleepers experiencing sleep problems due to menopause, the motion isolation should help cancel out any jostling from a partner.
Preparing to test the Nectar
Testing Studio Soundbite
“Memory foam’s soft and cushy, so it really is a good match for side and back sleepers. That’s the case with the Nectar, as I noted good pressure relief on my joints during testing.”
Julia Forbes, Sleep Advisor Mattress Tester
Our Favorite Feature
The first sheet of Therapeutic Memory Foam is the cushiest of the Nectar’s layers, and the reason why I felt so pleasantly “held” by the bed’s surface. It works in tandem with the firmer foams below to dampen motion.
What Else Is Inside the Nectar?
The Nectar has five layers (if you count its top and bottom covers) and stands 12 inches high.
Layer 1 – Cover. The cover is both breathable and heat-absorbent thanks to its polyethylene fibers.
Layer 2 – Gel Memory Foam (2 inches). The first comfort layer is a 2-inch sheet of gel memory foam that cozily molds around your silhouette.
Layer 3 – Dynamic Response Foam (3 inches). This foam layer is more responsive and supportive than the above layer. It helps to dampen motion and keep your back from dipping into misalignment.
Layer 4 – ActiveSupport Base Foam (7 inches). A dense foam comprises the Nectar’s durable base.
Layer 5 – Lower Cover. A lower cover keeps the mattress from any unwanted sliding around.
Pros
Pressure relief with a firm core – This medium-firm balance should suit side sleepers and back sleepers well.
Standout policies – A lifetime warranty and a year-long sleep trial signal a very customer-friendly brand.
Cons
Not for stomach sleepers – If you’re an average- to plus-sized stomach sleeper, your hips may sink too much.
It might heat up – This bed isn’t a cooling superstar.
Customer Reviews of the Nectar
With thousands of reviews on Nectar’s website, the Nectar mattress has an average 4.8 out of 5 stars. One common customer complaint about the Nectar mattress is its longer-than-average break-in period, while many customers praise its excellent value and comfort once fully settled.
Nolah’s innovative pressure-relieving abilities should be an excellent fit for side-sleepers, and if you struggle with overheating, the AirFoamICE™ technology should keep you cool all night long.
Hot flashes are one of the most bothersome symptoms of menopause, especially when you’re trying to sleep. A mattress with dedicated cooling elements can help to ease some of this discomfort, and the Nolah Evolution is at the top of my list of temperature-regulating beds.
During testing, it only took about two minutes to return to its original surface temperature after we’d been lying on it for five.
One of our Senior Writers also owns this mattress, and says she no longer has to keep the air conditioning turned to icy levels in her bedroom.
Testing the Nolah Evolution’s cooling powers
Testing Studio Soundbite
“It has a hotel bed feel, plush top layer, and full body support. This bed slaps.”
Julia Forbes, Sleep Advisor Mattress Tester
Our Favorite Feature
The border gusset around the upper portion of the bed helps to vent away heat, and it’s a feature I’ve only seen on super-pricey luxury beds before. It’s hard to say what makes the biggest difference in terms of cooling, but we all thought this gusset played a role.
What Else Is Inside the Nolah Evolution?
The Nolah Evolution mattress is 15 inches tall with eight layers. Choose from Plush, Luxury Firm, or Firm models.
Layer 2 – Euro Topper (2 inches). The cooling, cushioning pillow top makes for a super comfortable mattress surface. Along the edges of the Euro top is a gusset that lets excess heat escape.
Layer 3 – AirFoamICE™ (2 inches). Graphite-infused foam provides pressure relief while staying cooler than classic foams.
Layer 4 – High-Resilience Foam (2 inches). This dense foam adds support to the layers above it.
Layer 5 – High-Density Transition Foam (1 inch). Springy like latex, this foam responds to your movements.
Layer 6 – Coils (8 inches). Three zones of HDMax™ coils keep your body elevated while allowing for more give beneath areas with pressure buildup. These springs are reinforced along the perimeter for edge support.
Layer 7 – Recycled Plant Fiber Foundation. This bottom layer acts as the foundation for the mattress.
Layer 8 – Lower Cover. The anti-slip cover also has handles for easier transportation.
Pros
Great motion isolation – We were shocked at how well this hybrid absorbed motion.
Multiple firmness options – You can customize the bed’s firmness level based on your body type and favorite sleeping position.
Cons
Very tall and heavy – This 15-inch mattress might be tough to move once you get it set up.
A tad expensive – A queen costs around $2,500 before discounts.
Customer Reviews of the Nolah Evolution
Earning 4.9 out of 5 stars from roughly 900 reviews on Nolah’s website, the Nolah Evolution seems to be a hit. Customers appreciate the Nolah Evolution mattress for its superior pressure relief, but some have mentioned that the edge support could be improved for a more consistent sleep surface.
With coils and foam layers, this Bear mattress offers zoned support without taking away from the pressure-relieving properties. The bed also has copper infusions to ensure the best cooling for hot sleepers and athletes.
After testing, we gave the Bear Elite Hybrid high marks in categories that matter the most to couples: edge support, cooling, and responsiveness.
Its motion isolation is pretty decent for a bouncy hybrid bed, too. We especially liked how it kept our lower backs supported even though the top felt quite pillowy.
Luckily, its cooling and pressure relief should also be beneficial for sleepers in menopause, whether or not they share the mattress with a partner.
Testing the Bear Elite Hybrid’s edge support
Testing Studio Soundbite
“As each of our testers lay down we saw nearly perfect spinal alignment. The built-in lumbar support really came through, no excess sinking or sagging.”
Loren Bullock, Former Lead Product Tester
Our Favorite Feature
The zoned coils inside this hybrid felt amazing under our lumbar spines. As a stomach sleeper, I was very impressed with how it kept my hips lifted without sacrificing cushion at the surface.
What Else Is Inside the Bear Elite Hybrid?
The Bear Elite Hybrid comes in three firmnesses: Firm, Medium, or Soft. It’s 14 inches tall with six layers.
Layer 1 – Cover. Phase Change Material create a cozy, cool surface. Optional Celliant® fibers may also promote muscle recovery after an active day.
Layer 2 – Memory Foam. This memory foam layer is infused with copper, which is naturally breathable and antimicrobial.
Layer 3 – Dynamic Transition Foam. This supportive, responsive layer contours to your body and keeps you aloft.
Layer 4 – Coil Layer. Zoned coils target the lower back for balanced lift and give, with reinforced springs along the edges.
Layer 5 – Support Foam. A dense foam base.
Pros
Three firmness levels – You can order this bed in Soft, Medium, or Firm (we tested the Medium).
Balanced feel – Loren commented that it has one of the best softness-to-support ratios we’ve seen.
Cons
Side sleepers should get a soft model – We felt some pressure around our shoulders when we tried the Medium model on our sides.
Average motion isolation – The motion isolation is better than expected for a hybrid, but still just average.
Customer Reviews of the Bear Elite Hybrid
According to Bear’s website, where the Bear Elite has over 3,700 reviews, the mattress scores 4.6 out of 5 stars. Some customers find the Bear Elite Hybrid mattress too firm for their liking, but it receives praise in its reviews for its advanced cooling technology and pressure relief.
We recommend this mattress for the following sleeper types:
Back Sleepers
This bed’s strong support is ideal for back sleepers because it helps keep the spine neutrally aligned.
Stomach Sleepers
This mattress is ideal for stomach sleepers as its firm support promotes spinal alignment.
Back Pain
This bed is a good match for anyone struggling with back pain, as it cushions the lumbar region and has enough support to keep the spine neutrally aligned.
Hip Pain
This bed should be comfortable for anyone struggling with hip pain since it contours the hips and keeps them supported.
Seniors
This bed is perfect for senior sleepers, as it provides them support and easy mobility.
The Titan Plus was designed for plus-size sleepers, and our heavyweight tester, Spencer, was smitten with it—even to the point of threatening to take it home! He felt best on his back and side, whereas I and Loren (average weight and lightweight, respectively) thought it needed a bit more pressure relief.
For heavy folks with menopause, though, this bed really packs a punch. It got a high score in cooling and motion isolation, which is very rare. It actually cooled down between 5 and 10 minutes of someone lying on it.
Spencer tests the Titan Plus
Testing Studio Soundbite
“The mattress doesn’t even feel warm from my body heat when I get up and lie back down.”
Spencer, Sleep Advisor Mattress Tester
Our Favorite Feature
The TitanFlex™ foam that makes up the second layer of this bed feels bouncy and adaptive, not unlike latex. It’s a great alternative to foams that might otherwise sage or retain impressions after use.
What Else Is Inside the Titan Plus?
The Titan Plus is 11.25 inches tall with four total layers. For an additional fee, you can order the mattress with a GlacioTex™ Cooling Cover.
Layer 1 – Quilted Top with Gel Foam (1 inch). A gel-infused foam provides some immediate pressure relief and cooling.
Layer 2 – TitanFlex™ Foam (2 inches). A responsive foam with a springy feel keeps you from sinking too deeply into the bed.
Layer 3 – Coil Unit (8 inches). Individually wrapped coils that help the bed support up to 1,000 pounds.
Layer 4 – Foam Base (0.25 inches). A strong foam base.
Pros
High weight capacity – Its weight capacity is an impressive 1,000 pounds, so it’s a great fit for plus-size couples.
Cool and calm – We don’t often award high marks in both cooling and motion isolation.
Cons
Too hard for smaller sleepers – People with petite frames may think this bed is uncomfortably firm.
Not for stomach sleeping – Even Spencer found this bed a bit too firm while resting on his stomach.
Customer Reviews of the Titan Plus
Users on Titan by Brooklyn Bedding’s site have given the Titan Plus a 4.7 out of 5 stars. There are over 2,500 reviews where most customers find the Titan Plus mattress to offer exceptional durability and support, but some mention that it might be too firm for those who prefer a softer feel.
Made with natural latex, organic cotton, and organic wool, the Birch Natural should appeal to people who like to avoid synthetic components in their beds.
The latex in particular should help sleepers with menopause, as it’s a naturally cooler product than memory foam, as well as a springy layer that will help with repositioning during nighttime restlessness.
We gave this bed a perfect score for its responsiveness—we could really feel it snap back into shape.
The Birch Natural, ready for testing
Testing Studio Soundbite
“A perfect feel. The latex foam hugs my spine lightly. I don’t feel swallowed, but I do feel supported.”
Loren Bullock, Former Lead Product Tester
Our Favorite Feature
The Talalay latex is the star of the show. It contoured to my body but didn’t sink like memory foam does, so I felt simultaneously lifted and cradled. The fact that it naturally runs cool is a big bonus.
What Else Is Inside the Birch Natural?
The Birch Natural is 11 inches tall and has six layers.
Layer 1 – Organic Cotton Cover. The cotton in the cover has been certified by the Global Organic Textile Standard (GOTS), and retains its natural hue.
Layer 2 – Organic Wool. The first layer of organic wool serves as a fire-resistant safety measure, taking the place of a synthetic fire retardant.
Layer 3 – Organic Wool. The second layer of wool adds coziness to the top of the bed and assists with regulating the mattress’s temperature.
Layer 4 – Natural Talalay Latex. Derived from rubber-tree sap, latex foam both cushions the body and creates helpful bounce when you need to shift around.
Layer 5 – Coils. The individually wrapped springs are reinforced on the long sides of the bed.
Layer 6 – Organic Wool. A last layer of wool functions as an additional fire safety measure and base.
Pros
Springy and responsive – The springiness of the latex and coils allowed us to move around easily.
Organic materials – This mattress takes great pains to prioritize natural materials over synthetic ones.
Cons
Latex isn’t for everyone – Some people don’t like the bouncy feel of latex and prefer a slow-sinking foam.
Doesn’t totally cancel motion – We could feel some jostling from across the bed during testing.
Customer Reviews of the Birch Natural
According to Birch’s website, the Birch Natural scores a 4.6 out of 5 stars. While some users consider the Birch Natural mattress to be on the pricier side, it gains customer appreciation for its organic materials and sustainable, eco-friendly construction.
Finding a mattress that can help you stay cool, comfortable, and undisturbed can help you to fall and stay asleep more consistently. It won’t put a stop to your menopause symptoms, but it can make them easier to live (and sleep) with.
The First Step to Navigating Menopause? Talking About It!
Beyond looking into a new bed, we also encourage you to talk to your doctor —and other important people in your life—about your menopause symptoms.
According to a 2021 survey of more than 1,000 women conducted by Bonafide®, more than 70% of menopausal women weren’t treating any of their symptoms, and less than 20% had discussed menopause with their significant other.3
Menopause is a natural stage of life for so many. Being open about it, pursuing educational resources, and trying different treatment methods can also help you rest easier at night.
Dr. Raj on Menopause and Sleep
What’s the Best Type of Mattress for Menopause?
Given that you’ll want to prioritize cooling and pressure relief, the best mattresses for menopause tend to be hybrids. They have innerspring units that provide lots of support and airflow, as well as foam comfort layers on top for welcoming softness.
Latex mattressescan be great for menopause as well. Latex foam runs far cooler than memory foam while still offering comparable pressure relief. I’d recommend a latex hybrid over an all-latex bed, simply because of the support and airflow factors I mentioned above.
Memory foam beds, on the other hand, may not be the best bet for someone going through menopause. They’re very good at pressure relief, but not so great at staying cool.
If you love the hug-like feel of these beds, look for ones with advanced foams infused with cooling substances like gel or copper. Also keep an eye out for the phrase “phase change material”—we’ve noticed that beds with this element really do stay quite cool.
Finally, there are innerspring mattresses. Traditional ones are affordable, cool, and bouncy, but they don’t have much cushioning for pressure relief. The lack of comfort layers is a substantial drawback, so we don’t recommend this kind of bed very often.
What’s the Best Sleeping Position for Menopause?
There isn’t one! You should sleep in the position that maximizes the amount of sleep you’ll get. You may also switch between positions (what we call “combination sleeping”) throughout the night to get more comfortable.
We do always caution people that stomach sleeping can put undue stress on sensitive areas, such as your neck and lower back. Because the change in hormone levels during menopause can have an impact on your joints, muscles, and bones,4 stomach sleepers may be at an even higher risk of soreness in the morning.
Additionally, your chances of developing obstructive sleep apnea (OSA) seem to go up during menopause.4 Back sleeping can exacerbate OSA symptoms (and snoring), so if you’re diagnosed with sleep apnea, consider a different position.
If menopause is not affecting your breathing at night, back sleeping should be just fine—we even recommend it as a general practice.
When you’re looking to buy a new mattress to help with menopause symptoms, you’ll want to prioritize some features over others. I asked Dr. Raj Dasgupta, a quadruple-board-certified physician, what some of the most important aspects of a mattress might be for a menopausal person:
“Prioritize mattresses that include temperature regulation to address your hot flashes, offer pressure relief, give medium to medium-firm support, absorb motion, are hypoallergenic, durable and even adjustable if possible.”
Dr. Raj Dasgupta
Cooling
Temperature readings from the Titan Plus, which received a 5 out of 5 score in the cooling category.
More than 80 percent of people going through menopause experience hot flashes, and often, they occur at night.7 Night sweats can also be a big inconvenience for your sleep schedule—and your pajamas.
Finding a mattress that can keep you cool is therefore very important. We recommend hybrid beds for this, as the airflow between their springs helps to regulate temperature.
Some beds also have high-tech cooling features, such as the Nolah Evolution’s heat-venting border gusset, or the phase change material inside the Bear Elite Hybrid.
More Tips for Keeping Cool During Menopause
Use cooling sheets and blankets – To help you stay cool during menopause, look for breathable bedding materials like linen or cotton. If you have a blanket on the bed, opt for something lightweight and moisture-wicking, such as a wool blend.
Use cooling pillows – Look for pillows made with naturally cooler materials like bamboo or latex. If you prefer memory foam pillows, get ones with cooling gel added to them.
Invest in a cooling mattress topper – A cooling mattress topper can guard against heat buildup at the surface of your bed. As a bonus, toppers can also change the feel of your mattress to skew softer or firmer.
Keep your bedroom cool – In general, sleeping in a cool room encourages sleep, but this is especially true when hot flashes arise. You’ll want to find ways to keep your bedroom nice and brisk with lots of air circulation. Use a fan, an open window, or air conditioning to reach the right temperature for peaceful rest.
Dr. Raj on What You Should Know About Overheating at Night
Pressure Relief
A pressure map from resting on the Helix Midnight Luxe.
Many people going through menopause experience joint pain8 due to the drop in estrogen. Thankfully, a bed with lots of pressure relief can help.
A mattress that relieves pressure will feel like a deep, cradling hug around your joints. On the other hand, a mattress without a lot of pressure relief will be springy and taut; you’ll feel more like you’re sleeping on top of the bed than sinking into it.
Because thick foams tend to be the best at pressure relief but the worst at cooling, you’ll have to navigate this trade-off. Look for a bed that can balance its cooling elements with its cradling ones.
Medium-Firm Feel
A medium-firm mattress has a versatile feel—it can accommodate most average-sized sleepers comfortably, or help couples with slightly different preferences to reach a compromise.
If you’re going through menopause, this kind of middle-of-the-road firmness will probably be the most adaptable as you experience a range of symptoms. It also tends to signal a good mix of pressure relief and support.
That said, the right firmness for you can also depend on your body type and preferred sleeping position.
If you’re a heavier person, or you sleep on your stomach, a firmer bed will feel better. If you’re lightweight, or an exclusive side sleeper, a softer mattress is probably a cozier choice.
Support
Reliable support is a must-have for any quality mattress. Your bed should provide enough “lift” to hold your spine in a neutral, straight position.
If there are spots where support is lacking, parts of your body may sink too deeply into the bed and disrupt your spinal alignment, leading to discomfort and even back pain.
Obviously, you don’t want to worsen any discomfort that menopause brings by lying on an unsupportive bed. Make sure that you feel aligned and buoyed by your choice of mattress, especially over time.
Motion Isolation
A seismograph reading from testing motion isolation on the Titan Plus.
Motion isolation refers to how well a bed can dampen the feeling of movement on its surface. If you share a bed, and the other person tosses and turns at night, a bed with good motion isolation will prevent their movements from waking you up.
Motion isolation can be beneficial during perimenopause and menopause, when you’re likely to be experiencing sleep disturbances already. Anything that can cut down on the frequency and severity of those disturbances is helpful for getting more sleep.
Best Mattresses for Menopause FAQs
Can a cooling blanket help with menopause?
Yes, a cooling blanket could help with menopause. These blankets give you the comfort that comes with a blanket layer, but they’re made with more breathable materials to avoid overheating.
Even if you’ve never used a blanket that warms or cools your body before, if you’re experiencing hot flashes, the cost of a cooling blanket is well worth the investment.
Those sudden hot flashes that leave you drenched in a pool of sweat are often more pronounced at night. The drop in estrogen production that happens during menopause makes it harder for the body to regulate its temperature.
When this happens during waking hours, you have more control, and you can take proactive measures to keep cool, like drinking ice water or removing layers of clothing.
However, at night when you’re asleep, your body is on autopilot. Since you’re not taking an active role in regulating your temperature, you might be caught off guard by intense night sweats.
Yes, menopause can cause insomnia. For example, when you’re going through menopausal symptoms like hot flashes and night sweats, you’re more likely to toss and turn or wake up during the middle of the night drenched in sweat. These sleep disruptions make it more difficult to get adequate rest.
Then, the next night, you’re more likely to feel stress, anxiety, and irritability due to the experience you had the night before. The result can result in a cycle of insomnia.
Julia specializes in testing out mattresses and sleep accessories – she’s in the right line of work, because she loves to sleep.
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References:
“Menopause”. Mayo Clinic. Last modified December 17, 2022.
Baker FC, Lampio L, Saaresranta T, Polo-Kantola P. “Sleep and sleep disorders in the menopausal transition”. Sleep Medicine Clinics. September 2018.
“The State of Menopause”. Bonafide Health, LLC. 2021.
“How Does Menopause Affect My Sleep?” Johns Hopkins Medicine. Webpage accessed August 26, 2024.
“Choosing the Best Sleep Position”. Johns Hopkins Medicine. Webpage accessed May 17, 2024.
Infantino, Mary. “The prevalence and pattern of gastroesophageal reflux symptoms in perimenopausal and menopausal women”. National Library of Medicine. 2008.
Bansal, Ramandeep., Aggarwal, Neelam. “Menopausal Hot Flashes: A Concise Review”. National Library of Medicine. 2019.
Brayer MD, Toni. “Menopause with Joint and Muscle Pain”. Sutter Health. Webpage accessed May 17, 2024.
