There comes a time in every woman’s life when her body decides pregnancy is no longer an option without medical intervention. Menopause occurs when a woman hasn’t menstruated in at least 12 consecutive months and can no longer become naturally pregnant.
After 40 to 50 years of monthly periods, menopause sounds like a dream to many women. Unfortunately, the reality of situation often ranges from uncomfortable to downright unpleasant. Many women start developing menopause symptoms four years before their last period and those symptoms can continue for years afterward as well. In fact, as many as 1 in 10 women experience menopausal symptoms for a full 12 years after their last period.
While cessation of menstrual periods is the primary symptoms of menopause, other symptoms may include hot flashes, insomnia, and weight gain. All of these things and more can make it difficult to get a good night’s sleep.
What is the Best Mattress for Menopause?:
If you’re experiencing symptoms of menopause and having trouble sleeping, switching to a new mattress could very well help. The right mattress will keep you cool, comfortable, and supported all night so you wake feeling rested. Read on to see our top picks for the best mattress for menopause.
Common Symptoms of Menopause
Though menopause marks the end of a woman’s menstrual cycle, it’s not something that happens overnight. Menopause can happen anytime in a woman’s 40s or 50s, though 51 is the average age of onset. While menopause is a natural biological process, the symptoms are both physical and mental and they can cause disruptions in sleep, energy, and emotional health.
Here are some of the most common menopause symptoms:
- Irregular periods
- Hot flashes
- Night sweats
- Vaginal dryness
- Difficulty concentrating
- Mood swings
- Trouble sleeping
- Weight gain
- Thinning hair
- Loss of breast fullness
- Dry skin
- Anxiety or depression
- Reduced bone mass
In addition to these symptoms, some women develop complications such as reduced metabolic function, dyspareunia, osteoporosis, and periodontal disease. Menopause is the result of a decline in reproductive hormones, so it can affect many biological processes including sleep.
How Does Menopause Affect Sleep?
One of the most well-known symptoms of menopause is hot flashes. Hot flashes are typically attributed to decreasing estrogen levels and are characterized by the unexpected feeling of heat all over the body accompanied by sweating.
As you can imagine, suddenly feeling like your body temperature has jumped 5 degrees can make it difficult to sleep. Hot flashes typically last about 3 minutes, but depending how often they happen, it could significantly disrupt your sleep. Most women experience hot flashes for at least one year, though about 25% experience them for 5 years. Even if your hot flashes don’t wake you during the night, there’s a good chance they’re affecting the quality of your sleep.
Not only does menopause cause hot flashes, but postmenopausal women are more likely to develop sleep apnea than premenopausal women. Some women also experience changes in mood, bone mass, and joint health which can affect sleep.
Changing Your Mattress Could Help
When it comes to sleep quality, the right mattress makes all the difference. In shopping for a mattress, you might assume that it’s all about comfort or firmness. In reality, what you really need for a good night’s sleep is a mattress that supports your spine.
Proper spinal alignment is the key to a good night’s sleep but not every mattress does the job right. In fact, the best mattress for spine alignment depends to some degree on your preferred sleep position. If you sleep on your side, for example, you’ll experience increased pressure on the hips and shoulders – if your mattress doesn’t adjust under the pressure, your spine won’t be aligned properly. Sleeping on your back is generally the best for spine alignment, but you still need a mattress that supports your body.
Choosing the best mattress to keep you comfortable is important, but when it comes to menopause symptoms there are other things to be concerned about as well.
Here are some of the qualities to look for in a mattress for menopause symptoms:
- Breathable Materials – Some mattress materials absorb heat while others help dissipate it. Look for a mattress made with a breathable cover and materials designed to keep you cool.
- Heat Dissipation – A mattress that supports temperature neutrality is best for hot sleepers – it should move heat away from your body rather than trapping you in it.
- Body Weight Support – Support is essential and if you’ve gained weight in menopause, your current mattress might not be the ideal choice. If you weigh more than 200 pounds, you might need to shop for a firmer mattress, or one designed for heavy sleepers.
- Motion Isolation – Minimizing sleep disturbances is important, so consider motion isolation if you sleep with a partner. Look for a mattress that absorbs motion such as memory foam or newer spring mattresses that use pocketed coils instead of a continuous coil system.
- Off-Gassing and Noise – Many menopausal women experience increased sensitivity to noise and smell. Some memory foam mattresses are prone to “off-gassing” as they regain their shape after unboxing. Some materials produce more noise than others as well, so keep that in mind.
In addition to changing to a mattress that supports temperature neutrality, it may help to adjust the conditions in your bedroom at night.
Try turning down the thermostat, aiming for a temperature between 60- and 65-degrees Fahrenheit. Installing a fan at your bedside may help as well, and the white noise may block out sounds that might otherwise keep you up. Keep a glass of water by your bedside in case you wake up thirsty and look for sleeping clothes made of lightweight, breathable fibers like cotton. It’s also a good idea to avoid caffeine, sugar, and alcohol in the evening because they can exacerbate menopause symptoms.
The Best Mattress for Menopause
While there might not be a mattress that can miraculously relieve your menopause symptoms, switching to a cooler and more supportive mattress could improve your sleep quality. The best mattress may depend on your sleeping style and preferences for firmness, so we’ve done our best to assemble a variety of options in different categories.
Here are our top picks for the best mattress for menopause symptoms:
Best Overall: WinkBed (Price Retail: $1,599) – When it comes to quality and comfort, it’s hard to do better than WinkBed. This luxury hybrid mattress actively wicks away heat to ensure a cooler, more comfortable sleep experience. It combines a coil-on-coil design with a quilted, two-layer gel-infused foam Euro-pillow top to help you have the best sleep of your life each and every night.
The WinkBed is made from premium materials for a luxurious, lasting feel. The base consists of an individually wrapped coil support system with the Extra-Edge support system to prevent sagging. On top of that sits a second layer of microcoils for additional motion isolation and added air circulation. Above the coils sits that two-layered Euro-pillow top, covered with 100% natural eucalyptus-based Tencel materials that sleep 30% cooler than linen. This mattress delivers the ultimate luxury made in the United States and it comes in four different firmness options.
- Pros: Hybrid coil-on-coil design, cooling Tencel cover, great pressure relief and motion isolation
- Cons: Somewhat expensive compared to other models, shipping may be slower than some companies
Best Budget-Friendly: Amerisleep (Price Retail: $849) – As you start shopping for a new mattress, you’ll find that prices vary widely. If you’re looking for something affordable but you don’t want to compromise on quality, Amerisleep could be a good choice. With 5 models to choose from, you can select the firmness level you want and not have to worry about emptying your bank account. The AS 1 is particularly well-priced, starting at $849.
The AS1 from Amerisleep is a firm mattress uniquely suited to back and stomach sleepers. This mattress offers gentle-but-firm support and sleeps cool, so you won’t have to worry about being woken by menopause symptoms. It is made from plant-based Bio-Pur materials with an open-cell design to promote airflow, wicking away more air than traditional foam. This mattress relieves pain and pressure points by contouring to the body and it won’t sag or develop soft spots. All mattresses come with an industry-leading 20-year warranty and a 100-night sleep trial.
- Pros: Affordably priced, durable foam construction, designed for support and cooling comfort
- Cons: May be too firm for some sleepers, could have better edge support
Best Luxury: Saatva – Though the word “classic” is in the name, this Saatva mattress is anything but ordinary. A luxury hybrid mattress, this model is made with the best materials out there, all perfectly combined to deliver exceptional comfort and support. Plus, the hybrid design promotes airflow so you’ll sleep cooler than you would in a traditional memory foam mattress.
The Saatva Classic hybrid mattress features a coil-on-coil system for maximum support and strength. The base layer consists of 416 tempered steel coils topped by 884 individually wrapped comfort coils that respond and contour to your body. You’ll also enjoy active wire Lumbar Zone technology which provides additional support in the middle of the mattress with a layer of high-quality memory foam for pressure relief. It’s all topped off with a quilted Euro-pillow top and an organic cotton cover. This mattress is rated Luxury Firm (5-7/10) but also comes in a Plush Soft (3) and Firm (8).
- Pros: Three firmness options, coil-on-coil system, luxury hybrid design, high-quality materials
- Cons: May not be ideal for those who prefer an all-foam mattress, more bounce than memory foam
Best Organic: Happsy (Price Retail: $1,399) – Nothing says quality like the word “organic.” If you want the best of the best, consider a mattress made with organic materials like Happsy. This mattress features Global Organic Textile Standard (GOTS) and Global Organic Latex Standard (GOLS) certified materials. It comes with a 120-night sleep trial and a 20-year warranty, on top of free shipping and returns.
The Happsy mattress is designed for performance, delivering a better night’s sleep through the use of natural materials. This mattress incorporates innovative technology in conjunction with certified organic, sustainably harvested, environmentally friendly materials free from harsh chemicals and adhesives. It is made with layers of organic latex, organic cotton filling, pocketed springs, and organic wool batting with an organic cotton cover. These are the most comfortable, breathable materials on earth and they are all-natural.
- Pros: Natural high-quality materials, 120-night sleep trial, comfort and support with cooling benefits
- Cons: May not be supportive enough for very heavy sleepers
Best All Foam: Bear (Price Retail: $1,090) – When it comes to a comfortable night’s sleep, Bear understands the importance of temperature regulation. Their mattresses are made to deliver a cooler, cleaner, and more comfortable sleep. The Bear Pro is a five-layer all-foam mattress that features copper, gel, and open-cell foam to whisk away unwanted body heat, so you stay cool throughout the night.
The Bear Pro mattress features five layers of premium materials starting with a base layer of high-density support foam. Next comes a responsive layer of transition foam followed by a layer of gel memory foam to remove unwanted body heat. On top is a layer of copper-infused foam and it is all wrapped in a breathable Celliant cover. Every Bear mattress comes with a 100-night sleep trial with free shipping and returns so you can make sure it really is the best mattress for menopause symptoms.
- Pros: Designed to relieve pressure, premium all-foam construction, cooling comfort and support
- Cons: May not be firm enough for back or stomach sleepers, short warranty compared to some models
Best Flippable Foam: Nolah – Menopause is a time full of changes, many of which seem completely unpredictable. One day you feel like yourself and the next day you may be loaded down with mood swings and hot flashes. If you’re looking for a mattress that can change as often as you do, the Nolah Signature 12” foam mattress could be the perfect solution.
This 12” mattress is made from Nolah AirFoam which sleeps much cooler than traditional memory foam – it is also 300% more durable. This mattress features a two-sided design as well, so you can swap between a softer (4-5/10) side and a firmer side (7-8/10) if your preferences change. Not only does this mattress offer superior pressure relief and contouring support, but it is wrapped in a luxurious organic cotton cover which delivers additional moisture-wicking benefits. All Nolah mattresses ship free and come with a generous 120-night trial period so you can see if you like it.
- Pros: Made with cooling AirFoam, 300% more durable than memory foam, two-sided design
- Cons: Stomach sleepers may need the firmer side, may not have enough bounce for some
Best Hybrid: Layla (Price Retail: $1,599) – Memory foam offers exceptional pressure relief, but it can sleep a little warm for some people. If you’re looking for relief from menopause symptoms at night, a hybrid mattress might be a better option. The Layla Hybrid features a combination of a pocketed spring interior for support and motion control with cushioning memory foam surrounding it. Plus, it comes with a firm side and a soft side so you can change your preference at any time.
The Layla Hybrid mattress is great for hot sleepers because the picketed coil interior supports airflow. It’s surrounded on either side by Max Airflow support foam with deep channels for maximum cooling. Both the soft and firm sides are made up of copper-gel memory foam for rapid cooling and body heat transfer, wrapped in a breathable fabric cover. Not only does copper foam transfer heat away from the body, but it is naturally anti-microbial so you sleep clean as well as cool.
- Pros: Flippable design, hybrid construction of foam and coils, long sleep trial, great edge support
- Cons: Somewhat pricy compared to other models, soft side may not be ideal for stomach sleepers
Best Flippable Hybrid: Idle Sleep (Price Retail: $1,420) – Hybrid mattresses are the perfect combination of materials to deliver a cooler sleep experience, but it can be tricky to find the right firmness. Flippable foam mattresses give you the option to choose from a firmer or a softer side, but the traditional hybrid design makes that tough. The Idle Sleep hybrid mattress is a unique dual-sided hybrid mattress that lets you choose from two sides at the price of one.
The Idle Sleep hybrid mattress is made from premium-quality materials that provide the support and pressure relief you need along with the cooling benefits you want. Idle Sleep foams are all CertiPur-US Certified for safety, including the Cooling Bouyancy foam made with visco elastic materials that provide optimal pressure relief while sleeping cooler than traditional memory foam. This mattress also features edge-to-edge pocketed coils for support and a breathable Thermocool fabric cover.
- Pros: Unique dual-sided design, breathable coil and foam combination, generous 18-month trial
- Cons: Fairly heavy and hard to move, requires 30-night break-in period
Best Latex: PlushBeds (Price Retail: $2,099) – While memory foam tends to hug the body and trap heat, latex materials are not conductive – they also have a bit more bounce. If you’re looking for a latex mattress to help you sleep better despite menopause symptoms, the Natural Bliss 100% all-natural latex mattress from PlushBeds could be a good choice. You’ll pay a hefty price for it, but the quality is well worth it.
The Natural Bliss mattress is completely free from synthetic materials and petrochemical products, so you can breathe easy knowing you’re doing what’s best for your body. This 8-inch mattress, features 5 plush layers of comfort and support starting with an orthopedic foundation crafted from chemical-free spruce woods. Next comes a 6-inch layer of 100% natural Dunlop latex for support followed by 2 inches of pressure-reducing 100% natural Talalay latex. On top you’ll find a flame retardant covering derived from natural plant fibers under an organic cotton cover.
- Pros: Natural latex materials, comfort and support, organic cotton cover and flame-retardant layer
- Cons: Significantly more expensive than many models, lower profile than many mattresses (8 inches)
Best Flippable Latex: Zenhaven (Price Retail: $1,999) – One of the benefits of a flappable mattress is that you aren’t committed to one firmness level for the life of the mattress. The trouble is many mattresses that have this design are made from memory foam. If you’re looking for a versatile mattress but you prefer cooler materials like latex, the Zenhaven mattress from Saatva could be the perfect solution. It features a Luxury Plush side (4-5/10) as well as a Gentle Firm (7-8/10) side. Simply use the side most comfortable for you.
What we love about the Zenhaven mattress, aside from the dual-sided convenience, is the quality of the materials. This mattress features 100% Talalay latex which delivers all the support you need with a little more bounce than memory foam. The Zenhaven also incorporates proprietary 5-zone comfort layers that give you firmer support where needed for optimal spine alignment. All of the layers have holes in them as well to maximize airflow. This mattress is topped by an organic wool layer and an organic cotton cover for breathability and comfort.
- Pros: Made from natural latex materials, contouring and pressure relief, two firmness options
- Cons: May have too much bounce for some, significantly more expensive than some models
Best for Heavy Sleepers: DreamCloud (Price Retail: $1,399) – Heavier sleepers often struggle to find a supportive mattress that accommodates their sleeping style. Even a medium mattress might be too soft, especially if you are a stomach or back sleeper. If you’re looking for a supportive mattress that will keep you cool and comfortable, consider the DreamCloud luxury hybrid mattress.
The DreamCloud is rated a 6.5/10 or a luxury firm, making it just right for all sleeping styles. Plus, with a core of individually encased coils and edge-to-edge support, this mattress offers plenty of support for heavier sleepers. This coil system is topped with a support layer of low-motion transfer foam followed by a layer of point-activated foam for pressure point relief. This layer is made of gel memory foam, so it provides cooling benefits as well to complement the quilted high-loft memory foam top. It’s all wrapped up in a cashmere blend cover that is lightweight, cooling, and wicking.
- Pros: Luxury hybrid design, pocketed coils for airflow, generous 365-night trial period
- Cons: Only comes in one level of firmness, taller than many models (15 inches)
There’s no predicting exactly when you’ll start going through menopause and when your symptoms will finally subside. The best thing you can do is find ways to get through it.
Getting a good night’s sleep makes everything better, so don’t underestimate the power of a comfortable mattress. Take the time to determine your preferred sleeping position then do a little research to find the right firmness level to provide the support you need. From there, look for a cooling mattress that fits your budget.
We’ve done our best to provide you with a variety of recommendations. Whether you’re looking for something budget-friendly or you’re willing to splurge, the options above will get you started!
Frequently Asked Questions
- What is the best mattress for hot flashes? – If you experience hot flashes or night sweats, the last thing you want is a mattress that traps your body heat. A cooling mattress is one that promotes air flow and draws heat away from your body to keep you cool and comfortable. Memory foam tends to trap more heat than spring mattresses, though newer foams are designed for temperature neutrality.
- Does a memory foam mattress that doesn’t get hot exist? – Yes, you can find a memory foam mattress that doesn’t sleep hot, but you need to pay attention to the materials. The denser the foam, the more heat it is likely to trap. The best memory foam mattresses for cooling may incorporate lighter density foams or other materials like latex or springs to help dissipate heat. If you’re looking for an all-foam mattress, consider one that incorporates gel foam or copper to help regulate temperature during sleep.
- What is the best cooling mattress made from? – Generally speaking, traditional spring mattresses sleep cooler than memory foam. The design of the coils simply encourages better air circulation than dense foam which helps dissipate body heat instead of trapping it. If you’re concerned about the mattress being too hot, a hybrid mattress might be a good choice. You get the contouring and cushioning benefits of foam with the air circulation and support of springs. Look for pocketed coils and individual springs rather than continuous coils.
- What firmness level is best for menopause symptoms? – There is no specific firmness level guaranteed to relieve your menopause symptoms but choosing the right firmness in your new mattress could very well impact your quality of sleep. Consider your sleeping style to choose the best firmness level that will support proper spine alignment. If you are a side sleeper, you may need a slightly softer mattress than someone who sleeps on their stomach or back.
- Should I consider a flippable mattress or an adjustable bed frame? – It doesn’t hurt to give yourself options, especially considering your menopause symptoms are likely to change over the course of several years. A flippable mattress is one with a firmer and a softer side – it gives you the ability to change your sleep experience without having to buy an entirely new mattress. Adjustable bed frames raise and lower the bed which could be a good option if you find you now have trouble getting comfortable – you can adjust the bed as needed during the night.