Best Mattresses for Menopause – Our Picks and Buyer’s Guide
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For women going through menopause, common symptoms like hot flashes, sweats, and chills during the night can have a negative impact on sleep. As fluctuating hormone levels disrupt REM cycles, sleepers with menopause may suffer exhaustion, insomnia, and other health problems.
Happily, technological advancements in mattress design can help to mitigate the unpleasant symptoms and health concerns associated with menopause. Mattresses with features that foster temperature neutrality can ease hot flashes and chills, while beds with minimal noise, good motion isolation, and resistance to sagging promote restful, uninterrupted sleep.
If you are looking for a bed to alleviate menopause symptoms, use the guide below to review information on what to look for, important considerations, and our recommendations for the top menopause mattresses available today.
Our editor’s top pick for sleepers with menopause, the Avocado Green is a hybrid of natural latex and a coil support core — two of the most cooling bed materials on the market. The luxury bed is handcrafted in California from Dunlop latex with a support core of recycled steel. The bed includes an organic cotton cover, hand-tufted with New Zealand rosettes, and comes with an optional European-style pillow topper of Dunlop latex. With the pillowtop, the bed has a softer firmness rating of Luxury Plush (5.5). Without the pillowtop, it’s considered a Gentle Firm (6.5).
Ideal for easing menopause symptoms like hot flashes, Dunlop latex allows air circulation and promotes cooling. The material also naturally wicks away moisture, working to relieve night sweats. The support core of recycled steel lets air flow freely through the bed, contributing to a cooler sleep experience. The organic cotton cover offers another layer of temperature regulation and moisture-wicking properties.
The Avocado’s high-quality construction resists sagging, offers above-average edge support, and helps to isolate motion. The bed’s all-natural materials are free of chemical odors, meaning it is likely to irritate sleepers with a heightened sense of smell — a common complaint among those with menopause.
Because of its luxury design and sustainable materials, the Avocado Green is slightly more expensive than many of its bed-in-a-box competitors. The Avocado company offers free shipping to anywhere in the U.S., including Alaska and Hawaii.
Back, side, and stomach sleepers
Light, heavy, and average weight groups
Sleepers interested in sustainable and eco-friendly materials
The successor to the original Purple mattress, the New Purple features the same signature “Smart Comfort Grid” comfort layer, an elastic polymer designed in a buckling honeycomb-like grid. Unlike the original Purple, the New Purple features a support core of individually pocketed coils. The bed is covered in a stretchy, breathable polyester-spandex blend. The New Purple is available in three heights with different firmness levels: 11” (Medium Firm or 6.5), 12” (Medium or 5.5.), and 13” (Medium Soft or 4.5).
The Purple’s distinctive polymer grid comfort layer and coil support core allow for above-average airflow, helping to keep the sleeper cool and dry. The Smart Comfort Grid offers excellent motion isolation, and is made from a durable, non-toxic hyper-elastic polymer. Unlike the old Purple, the New Purple includes edge support enhancement to prevent sagging. The New Purple does not emit noticeable off-gassing odors, according to most reviewers.
Like the Avocado Green, the New Purple is on the pricier side because of its innovative design and durable materials. The Purple company offers free white glove delivery to locations within the contiguous U.S.
A luxury hybrid bed, the Nest Alexander Signature Hybrid stacks three layers of foam onto a support core of individually pocketed coils. The Alexander Signature Hybrid is available in three firmness options: Plush (3), Medium (5.5), and Luxury Firm (7.5).
Infused with cooling elements like copper, the three distinct foam layers work together to contour and regulate the temperature of the body. The support core of coils contribute to cool sleeping by allowing free airflow. In addition, the Nest Alexander Signature Hybrid is covered in a Thermic Phase Change Fabric quilted with cooling gel-infused memory foam.
Thanks to its premium materials and extra edge support, the Nest Alexander Signature Hybrid may deliver above-average durability. The bed’s design also offers good motion isolation, although some users report of initial off-gassing odors from the foam layers.
Like most luxury latex beds, the Nest Alexander Signature Hybrid has a higher price point than many of its bed-in-a-box competitors. Nest offers free shipping to customers in the contiguous U.S.
While the previous beds featured an innerspring support core, the Zenhaven is made from five layers pure Talalay latex. The Zenhaven is a flippable mattress with a different firmness level on either side: Luxury Plush (4) and Gentle Firm (7). The mattress is built from five layers of natural Latex and covered with organic cotton and a layer of New Zealand wool.
As an all-latex product, the Zenhaven is able to help sleepers with menopause stay cool during the night. In addition, the organic cotton cover and New Zealand wool cover can help to alleviate night sweats by wicking away moisture.
The premium latex design of the Zenhaven suggests good durability, though a reported lack of edge support could result in sagging over time if the sleeper tends to sleep or sit on the edges of the bed. The Zenhaven offers excellent motion isolation and minimal off-gassing odor.
As a latex mattress made from organic materials, the Zenhaven does come with a higher price point than competitors. Saatva, the creator of Zenhaven, offers free white glove delivery with setup and mattress removal for locations in the continental U.S. and Canada.
Side and back sleepers
Light, average, and heavy weight groups
Sleepers interested in sustainable and eco-friendly materials
The term ‘menopause’ refers to the natural ending of a woman’s menstrual cycle. Physicians usually diagnose menopause after a female patient has not experienced a menstrual period for 12 months. According to the latest estimates, roughly 29 million women between the ages of 45 and 64 experience menopause each year. This figure constitutes one-fifth of the U.S. workforce.
Although menopause is a natural biological process, it can bring about unpleasant side effects that negatively impact sleep quality and duration. These include persistent hot flashes and other physical symptoms, as well as emotional issues that make falling and/or staying asleep more difficult. A wide variety of medications and treatments are available for women with menopause, but those who experience extreme sleep problems may find relief by selecting the right mattress.
This guide will explore the different ways that menopause affects sleep, as well as buying tips for first-time mattress shoppers and our picks for the top-rated mattresses for women with menopause.
|How Menopause Affects Sleep|
According to the Mayo Clinic, menopause typically occurs due to one of the following reasons:
Age: Women’s bodies begin to produce less hormones (namely estrogen and progesterone) beginning in their late 30s, which causes their fertility to decrease. Menstrual periods usually become shorter, infrequent, and less pronounced in their early 40s. When menopause sets in, the woman’s body will stop producing eggs and they will no longer experience menstrual periods.
Hysterectomy: The term ‘hysterectomy’ refers to medical removal of a woman’s uterus, as well as her ovaries in some cases. Hysterectomies that remove the uterus only will not result in menopause right away; the woman will no longer experience periods, but her body will still release eggs and produce menstruation hormones. Hysterectomies that remove the uterus and ovaries will result in immediate menopause, and the woman may begin to experience unpleasant symptoms once the surgery is finished.
Chemotherapy/radiation therapy: In some cases, cancer treatment therapy will induce menopause earlier than intended. Women may experience hot flashes and other symptoms during or after their treatment. However, the menopause may not be permanent — and some women continue to take birth control to avoid unwanted pregnancies.
Primary ovarian insufficiency: Roughly 1% of women will experience menopause before the age of 40, and this is often due to a condition known as primary ovarian insufficiency. This condition is characterized by ovaries that do not produce enough reproductive hormones, and may be caused by genetic factors and/or autoimmune diseases. Hormone therapy may be prescribed for these women to ensure their brain, heart, and bones are protected until they reach a more suitable age for menopause.
The period leading up to menopause is known as ‘perimenopause.’ Women may experience the following symptoms during perimenopause.
Irregular menstrual periods
Hot flashes and/or chills
Sleep onset and/or sleep maintenance problems
Excessively dry skin
Additionally, women who have undergone menopause are considered at higher risk for the following:
Cardiovascular disease: Declining estrogen levels are linked to an increased risk of heart and blood vessel disease. Cardiovascular disease is already the leading cause of death for women, so women who have experienced menopause should consult their doctor about ways to protect their heart and lower their blood pressure.
Osteoporosis: Osteoporosis is a condition that causes the bones to become porous, making them more brittle and susceptible to breaking. Women are at greater risk of losing bone density in the years following menopause, which can lead to osteoporosis. Additionally, postmenopausal women are more prone to fractures in the wrists, hips, and spine.
Incontinence: Menopause can cause tissue in the vagina and urethra to lose its elasticity. As a result, postmenopausal women may experience the need to urinate frequently, and may also experience involuntary urination (or urge incontinence) when they perform normal activities like sneezing or lifting objects. Incontinence may also lead to a stronger need to urinate at night.
Discomfort during sex: Because vaginal dryness often occurs with menopause, postmenopausal women may experience discomfort — and in some cases, bleeding — during sex. They may also feel their sex drive decline.
Weight gain: A significant number of women gain weight after menopause. The average woman will gain 10 pounds during menopause.
Treatment options for women with menopause include:
Hormone therapy: Estrogen therapy can be beneficial because it helps reduce hot flashes. Therapy techniques often depend on whether or not the patient still has her uterus.
Vaginal estrogen: Estrogen may be applied to the vagina using a topical cream or applicator. This can help alleviate vaginal dryness.
Medications: Physicians may prescribe low-dose antidepressants known as selective serotonin reuptake inhibitors (SSRIs) to minimize hot flashes. Other medications that alleviate hot flashes include Gabapentin (often used to treat seizures) and Clonidine (often used to treat high blood pressure). Medications to treat osteoporosis may be prescribed, as well.
Additionally, women may address symptoms of perimenopause or menopause in different ways, including the following measures:
Diet: A balanced diet for women with menopause should include high-protein foods such as eggs, legumes, and lean meat, as well as fish with Omega-3 fatty acids (like salmon) and vegetables. Likewise, they should avoid overly sugary or fatty foods.
Exercise: Running, cycling, and other cardio workouts can help women minimize the symptoms of menopause. Strength training and core-building workouts (such as yoga) may also be beneficial.
Massage: A proper massage from a licensed professional will improve blood circulation and provide feelings of relaxation that can combat stress.
This guide should not substitute for medical care. If you are experiencing symptoms at any stage of menopause, please contact your physician to discuss treatment measures that are right for you.
|How the Right Mattress Can Help Menopausal Women|
Taking all of these symptoms and side effects into account, the following mattress qualities are important considerations for women with menopause:
Durability: When discussing mattresses, ‘support’ refers to the evenness and stability of the sleep surface when it bears weight. Lack of support is strongly linked to sleeper discomfort, and an unsupportive mattress may exacerbate the physical symptoms of medical conditions that lead to sleep difficulty (such as menopause). All mattresses develop sagging and indentations over time, causing them to lose support, but certain mattress types — such as latex, hybrid, and airbed models — typically remain supportive longer than others.
Temperature neutrality: Most women will experience hot and/or cold flashes during menopause (and may experience them afterward), so a mattress that offers temperature neutrality is important. These mattresses absorb less body heat than others, allowing them to sleep cool during warmer months but not feel too cold when the outside temperatures drop. Innerspring and hybrid mattresses tend to sleep the coolest, since their support cores are not made of solid material and have better air circulation. Latex models may also sleep cooler. Foam mattresses, on the other hand, tend to sleep somewhat hot. The mattress cover may also be an indicator for how hot or cool it sleeps.
Motion isolation: When someone shifts positions while sleeping or gets into or out of bed, this creates motion transfer that may be felt in other areas of the mattress. Some mattress types, such as latex and all-foam models, absorb motion and isolate transfer to certain parts of the bed. These models can be beneficial for postmenopausal women who share a bed with a partner, as nighttime trips to the bathroom may disrupt their partner’s sleep.
Odor potential: Heightened sense of smell often occurs with menopause. Most mattresses will produce chemical smells when they are new (a phenomenon known as ‘off-gassing’). All-foam mattresses tend to produce off-gassing odors that are stronger and more persistent, and this may also be an issue with innersprings and hybrids with thick foam layers. Latex is associated with some off-gassing, but not as much.
Noise: Women are prone to noise sensitivity during the perimenopause phase, and a loud mattress can lead to major sleep disturbances. Airbeds tend to produce the most noise. Innersprings can also be fairly loud, but hybrids — which also contain metal springs — may be quieter due to foam layers and fabric encasements around the coils. All-foam and latex models are, in most cases, virtually silent when bearing weight.
The following table grades each of the five most common mattress types based on these five factors.
As the table shows, latex and hybrid mattresses tend to be the best option for women who are experiencing menopause, as well as postmenopausal sleepers.
|Important Considerations for Mattress Shoppers|
For women who are experiencing perimenopause or menopause, as well as postmenopausal women, the following factors are important to keep in mind when selecting a new mattress and comparing different brands and models:
What is your mattress budget? As we’ve mentioned above, latex and hybrid mattresses tend to be the best choice for women at different stages of menopause. These mattresses are typically $1,500 or higher for Queen-size models, also some brands offer them at much lower price-points. Other mattress types, such as foam and innerspring models, tend to be much cheaper — but not as suitable for women experiencing menopause or postmenopause symptoms.
Has menopause caused you to gain weight? Heavier people have different sleep considerations than lighter people. For one, they typically need mattresses that are firmer; excessively soft mattresses may sink too deeply, which can compromise support and lead to aches and pains for sleepers. Heavier people may also prefer mattresses with lower profiles, since they are easier to get on and off of than taller mattresses.
Are you experiencing hot flashes? Hot flashes are most common during perimenopause and menopause. A mattress that absorbs minimal body heat and sleeps relatively cool will be much more comfortable for women experiencing hot flashes.
Are you experiencing nighttime incontinence? If you share a bed with someone and make frequent trips to the bathroom during the night, then a mattress that absorbs and isolates motion will help reduce sleep disruption for your partner.
Has menopause caused your sense of smell to heighten? Expect odors from all mattresses, but keep in mind that mattresses with thick foam layers tend to produce the strongest, longest-lasting smells.
Do you have a sensitivity to noise? The general rule of thumb is that mattresses with springs are louder and more disruptive than those without springs. However, hybrid mattresses typically have each coil wrapped in fabric that suppresses noise to a significant extent; hybrids also sleep cooler and offer better support than most other mattress types.
Does the mattress come with a sleep trial? Most mattresses sold today offer some sort of sleep trial period, lasting anywhere from 30 nights to more than one year. Purchasers can usually return the mattress for a full or partial refund before the trial period expires. Women experiencing menopause symptoms are urged to take advantage of sleep trials before committing to one model in order to test out different options.
How long does the mattress warranty last? A mattress warranty may last anywhere from five years to more than 25. More important than the overall length is the length of nonprorated coverage, which allows owners to repair or replace their mattress at little to no charge. During the prorated phase, owners must pay a percentage of their original mattress price to have their model repaired or replaced. Some mattress warranties last 20 years or longer but only provide two to three years of nonprorated coverage — so be sure to read the fine print.
|Additional Strategies for Sleepers with Menopause|
Finding the right mattress can make a world of difference for women experiencing symptoms of menopause. Additionally, the following measures can help ensure they receive enough sleep night after night:
Avoid caffeine, sugar, tobacco products, and alcohol before bed. These substances can exacerbate menopausal symptoms, but even in non-menopausal adults they can negatively affect sleep onset and sleep maintenance.
Turn down the temperature in your bedroom. The optimal temperature will vary from person to person, but most feel comfortable in rooms heated between 60 and 65 degrees Fahrenheit (15 to 19 degrees Celsius).
Use a bedside fan. In addition to keeping you cooler, fans can also block outside noise that disrupts sleep.
Sleep nude or semi-nude. If you don’t feel comfortable sleeping naked, consider clothing made of breathable natural fibers like cotton or lightweight wool.
Stay hydrated. Keep a glass of water on your bedside table to remain properly hydrated (and cool) during the night.
Invest in cool bedding accessories. Sheets and pillowcases made of cotton tend to sleep cooler than those made of synthetic fibers like polyester. If your mattress is too warm but you don’t want to invest in a new one, a cooling mattress topper or mattress pad made of wool or latex may help you sleep at a more comfortable temperature.
Additional Tuck Resources
For more information on mattresses and bedding accessories for people with different medical conditions, please visit the following pages on Tuck.com: