Menopause bedroom hacks for a restful night’s sleep

Menopause brings many changes and challenges to daily life – particularly at bedtime. From hot flushes to night sweats, sleep often becomes one of the first things to suffer, just when you need it most.  

In this article, our design partner, Sophie Conran, shares her own personal experiences and practical menopause bedroom advice to help you get a restful night’s slumber during this transitional life stage.  

Because if you ask us, rest isn’t a luxury – it’s essential. And whilst there are no direct cures for menopause, a comfortable bedroom that aids relaxation can certainly help. By prioritising comfort, your bedroom becomes your personal sanctuary; a space to recharge, restore and wake up feeling refreshed.  

From selecting the best breathable materials to creating a cool and calming sleep environment, Sophie Conran shares her top tips for designing a bedroom that soothes and supports. Better yet, she’ll show you how to design a bedroom that helps you sleep beautifully, whatever life throws at you.

This year, Sophie Conran celebrated her 60th birthday, and like many women, she finds herself navigating menopause and a myriad of symptoms. For Sophie, the impact on her sleep has been the most noticeable change: 

“During menopause, my sleep has been terrible. […] I experienced nights where I would wake up feeling far too hot, unable to get comfortable again and literally drenched from head to toe.” 

This is just one of many common experiences of how menopause can affect rest, preventing you from both falling and staying asleep. 

Sophie shares why getting good sleep is so important for our overall wellness, especially during menopause:

“Sleep is when your body repairs itself, your mind processes the day, and you recharge for whatever is ahead. Without it, everything feels harder, decision-making, patience, and even creativity,” Sophie shares.

So, how do we create a space to unwind? For Sophie, comfort is key. Designing for deeper sleep starts with the colours, textures and shapes that invite complete rest and relaxation.  

She explains: “The right environment can make such a difference; having a really comfortable, supportive bed, breathable bedding, choosing calming colours, and good airflow. I have also found that having the bedroom free from too much clutter and tech helps my mind feel clearer.” 

Sophie adds: “Sound and scent matter too. Upholstered furniture absorbs the sounds, as do thick curtains. A posy of sweet peas on my bedside table with a glass of water is always an extra treat.” 

Get the look:

The Seraphine ottoman bed frame

For those looking for a graceful and serene bed, the soft, sweeping Seraphine is a superb choice. Sophie says: “With the Seraphine, there’s a sense of flow and ease, an elegance that soothes the spirit. [It’s] a design that brings calm beauty into your room.” 

Mattress, head support or bedding: What matters most for a restful night’s sleep?

Every part of your bedroom plays a role in how well you sleep – from the mattress underneath you to the duvet around you, the breathability of your sheets, and even how much light gets in through your windows. It’s a fragile ecosystem of comfort, and when one element is off, your sleep may well suffer.  

Reflecting on her own experiences, Sophie highlights just how important the right mattress can be for a restful night’s sleep – especially during menopause: “I’ve had the worst night sweats, and I have noticed that different mattresses have made a difference.”

Best mattresses for menopause support

For Sophie, sleeping on a mattress that balances support with breathability has been key to managing fluctuating temperatures and improving sleep quality: 

“A lot is written about cotton pyjamas and cotton sheets, but nothing about the mattress we sleep on – I wanted to address that. Those broken nights made me realise how crucial temperature is to sleep quality.  

“My new collection of mattresses with Dreams came from a desire to create something that genuinely helps, a mattress that works with your body, not against it, to keep you at a comfortable temperature all night.” 

Get the look: 

The Sanctuary mattress and enhancer

The Sanctuary Mattress features a natural cotton blend comfort layer, which enhances breathability and temperature control without any harsh chemicals. Sophie explains the inspiration behind this design choice: “Everyone recommends cotton sheets and pyjamas, so now we’re bringing that to a mattress.” 

• Cotton – Lightweight and breathable, cotton is easy to care for, making it a popular choice for everyday use. 
• Bamboo – Soft, breathable, and naturally antibacterial, bamboo helps keep your sleep environment fresh and hygienic. 
• Latex – Gently responsive and pressure-relieving, latex offers durable support with a naturally breathable feel. 
• British wool – A natural insulator with moisture-wicking properties, wool keeps you warm in winter and cool in summer, while adding plush comfort. 
• Linen – Hollow fibres make linen naturally cooling, helping to keep the body comfortable, especially in hotter months (and during hot flashes!). 

Picture the scene: It’s the middle of the night. You’re tossing and turning, caught in a particularly intense hot flush. In these moments, your sleep environment matters – and colour plays a powerful role in how supported and calm we feel. In fact, colour has a huge impact on our mood and central nervous system.  

Describing the colours and patterns of her new collection, Sophie emphasises the importance of creating a mindful bedroom: “I have chosen colours that are inspired by nature: soft greens, blues, and creams, because they have an inherently calming effect. The patterns are gentle and not too busy, designed to create visual interest without overstimulating the senses. The aim is for the room to feel like a sanctuary away from the stresses of daily life.” 

“The bedroom becomes even more important during the menopause, because it is where you go to rest, regulate, recharge and feel safe.”

Sophie Conran, Dreams’ design partner

These nature-inspired hues handpicked by Sophie do more than just look beautiful – they can help regulate our moods, ease overstimulation, and foster a relaxed ambience; all incredibly useful benefits for menopausal sleepers. 

• Crisp white 
• Calming cream 
• Soft, sage green 
• Soothing light blue 
• Dreamy butter yellow 
• Serene pale pink 

“To sleep well, I make sure the room feels calm, cool and inviting, soft sheets, fresh air, and a bed that is truly comfortable.”

Sophie Conran, Dreams’ design partner

Wellness doesn’t need to be complicated. For Sophie, well-being is found in the small rituals of daily life. Making her bedtime routine simple, achievable and consistent is what works best for her: 

“For me, wellness is about feeling balanced in both body and mind. It is not about perfection or rigid routines, but about listening to what I need each day. 

“My routines are gentler now, but also more consistent and kind. I have let go of the idea that wellness has to be complicated, it is often the simplest things, like a good night’s sleep or fresh air, cooking and spending time with my favourite people, that make the biggest difference. 

“To sleep well, I try to keep a consistent bedtime, dim the lights in the evening, meditate and absolutely avoid looking at my phone before bed. I also make sure the room feels calm, cool and inviting, soft sheets, fresh air, and a bed that is truly comfortable.” 

Empowering bedroom designs for women entering the menopause

Menopause may bring many challenges, but your sleep environment shouldn’t be one of them. By layering breathable fabrics, calming colours and comfy furniture that you can sink into, you can create a bedroom that’s restorative and full of joy, inviting you to sleep beautifully – no matter what life throws your way!