Best Mattress for Menopause

The symptoms of menopause — especially hot flashes, night sweats, and aches and pains — can make getting quality sleep more difficult. And while a mattress can’t completely eliminate menopause symptoms, the right mattress could help promote a better night’s sleep by allowing cooling airflow and relieving aches and pains. Don’t forget to consult your doctor for advice and guidance on navigating menopause.

How to Choose the Best Mattress for Menopause

For women going through menopause, the right mattress could make a major difference in the overall comfort and quality of a night’s sleep.

What to Look for in a Mattress

Each individual may prioritize different features in a mattress, but the symptoms associated with menopause may make some features more important than others. Considering the following factors may help you find the best mattress for you.

• Price: Mattress prices vary a great deal. Budget-friendly options start around a few hundred dollars, while luxury models may be several thousand dollars. High-end options may have more advanced materials and durable constructions, but affordable models can also be comfortable. Women going through menopause may also wish to leave room in their budgets for additional sleep accessories, like a cooling pillow and breathable sheets.
• Quality Materials: The materials used in a mattress affect its durability and performance. High-quality materials tend to last longer, which can extend the usable lifespan of the mattress. Some materials are also specially engineered to improve the mattress’s performance. Menopause sufferers may be particularly interested in mattresses that use components designed for temperature regulation and/or pressure relief.
• Firmness Level: Firmness preferences tend to vary based on a person’s weight and favored sleep position. Heavier individuals, back sleepers, and stomach sleepers frequently prefer a firmer model, while lighter-weight individuals and side sleepers often like a plusher surface. Firmer models tend to retain less heat, so they may be a good option for women suffering from hot flashes. Softer models frequently provide more pressure relief and motion isolation, so they might appeal to women who experience aches and pains during the night or who wake up easily when their partner moves.
• Pressure Relief: Some parts of the body naturally put more force on the mattress, which can lead to pressure points. Because a person’s hips and shoulders are usually wider and heavier than the rest of their bodies, these regions are particularly prone to pressure buildup. To relieve pressure, some mattresses redistribute the sleeper’s weight more evenly across the mattress surface. Women experiencing menopause-related aches and pains may appreciate a mattress with strong pressure relief.
• Edge Support: Some mattresses have reinforced edges to make the perimeter of the bed feel more secure. This can make it easier to sit or sleep near the perimeter of the bed, expanding the usable mattress surface. This extra surface area could give menopause sufferers the space they need to cool off during a hot flash and/or reposition to accommodate aches and pains.
• Contouring: Contouring occurs when a mattress shapes to the sleeper’s body. This can help promote better spinal alignment and relieve pressure buildup. Women suffering from aches and pains associated with menopause may appreciate mattresses that contour to their bodies. However, it is important to note that some close-conforming mattresses could trap heat if the materials aren’t breathable enough.
• Temperature Regulation: For women going through menopause, temperature regulation may be one of the most important factors to consider when selecting a mattress. The right mattress can allow the sleeper’s body heat to dissipate rather than trapping it against their body. Some mattresses can also help wick away moisture to keep the sleeper cool, dry, and comfortable. Mattresses that use coils and/or latex tend to sleep cool. Foam models are often more associated with heat retention, but many now have special features to allow more air circulation.
• Ease of Movement: Some mattresses are easier to move on than others, which can affect the sleeper’s ability to change positions. Mattresses that are soft, close-conforming, and/or slow to respond to changes in pressure could restrict movement since sleepers may feel like they have to escape their own body impressions. Women who tend to change positions during the night due to menopause symptoms may prefer a mattress that doesn’t limit their movement.
• Mattress Type: A mattress’s construction and materials influence its overall performance. Each type of mattress has certain common characteristics that may make it appropriate for women going through menopause. Below, we’ll discuss each common type of mattress in more detail.

How Does Menopause Affect Sleep?

Poor sleep is a frequent issue for those experiencing menopause, and its root cause is actually the combination of several menopause symptoms.

Hot Flashes and Night Sweats: During menopause, many people experience hot flashes and/or night sweats. Overheating during the night may lead to discomfort and sleep disruptions. Some mattresses trap heat near the sleeper’s body, which could exacerbate this problem. More breathable mattress models can help you stay cooler and drier throughout the night.

Aches and Pains: Menopause can also trigger aches and pains, including muscle pain, joint pain, and headaches. While a mattress may not relieve these symptoms, the right mattress is less likely to exacerbate them. Mattresses can relieve pressure points and promote proper spinal alignment, so while people going through menopause may experience discomfort, the right mattress shouldn’t contribute to it.

Sleep Apnea: People in menopause may also be more likely to snore or develop sleep apnea as they age, which interrupts sleep. Many people snore less when sleeping on their sides, so a mattress that is comfortable for side sleeping may be a good option for people during menopause. Sleeping on the back may lead to more snoring, so some back sleepers choose to use a wedge pillow to prop up their upper bodies.

Weight Gain: Weight gain is common during menopause, and you may find you sink into your mattresses more deeply than you used to. This extra sinkage can contribute to pressure points and/or make it more difficult to maintain proper spinal alignment, so a new mattress may be in order to better support your body.

Mental Health: Anxiety and depression are also associated with menopause, and they’re both linked to sleep issues. What’s more, lack of sleep can worsen the symptoms of anxiety and depression. Finding the right mattress may be paramount to finding relief on several fronts.

According to Dr. Audrey Wells, M.D., the emergence of anxiety and depression during menopause can occur due to different hormonal, physiological, psychological, and social factors. “Estrogen and progesterone, which influence mood-regulating neurotransmitters like serotonin and dopamine, are declining or variable,” Dr. Wells says. “This can lead to mood swings and irritability. Sleep disruptions caused by hot flashes, night sweats, or insomnia further contribute to fatigue and emotional distress.”

Dr. Wells adds menopause often coincides with major life changes that can add psychosocial stress, such as the effects of aging, shifting family dynamics, and career transitions. “These combined effects make women in midlife more vulnerable to symptoms of anxiety and depression,” she says.”

How to Choose the Best Mattress for Menopause

For people going through menopause, the right mattress could make a major difference when it comes to overall comfort and quality sleep. We all prioritize different features in a mattress, but menopause symptoms may make some features more important than others. Consider the following factors to find the best mattress for you.

Temperature Regulation

For those going through menopause, temperature regulation may be one of the most important factors to consider when selecting a mattress. The right mattress can allow the sleeper’s body heat to dissipate, rather than trapping it against their body. Some mattresses can also help wick away moisture to keep the sleeper cool, dry, and comfortable. 

Mattresses that use coils and/or latex tend to sleep cool. Foam models are often more associated with heat retention, but many now have special features, like gel-infused foam, pocket springs, and breathable fabrics, to help counteract heat buildup.

Firmness Level

Firmness preferences tend to vary based on a person’s weight and favored sleep position. Individuals over 230 pounds, back sleepers, and stomach sleepers frequently prefer a firmer model, while lighter-weight individuals and side sleepers often like a plusher surface. 

Firmer models also tend to retain less heat, so they may be a good option for people who experience hot flashes. Softer models frequently provide more pressure relief and motion isolation, so they might appeal to people who experience aches and pains during the night or who wake up easily when their partner moves.

Pressure Relief and Contouring

Some parts of the body naturally put more force on your mattress, which can lead to pressure points. Because a person’s hips and shoulders are usually wider and heavier than the rest of their bodies, these regions are particularly prone to pressure buildup. 

To relieve pressure, some mattresses redistribute the sleeper’s weight more evenly across the mattress surface, specifically those with thick foam or latex layers. Look for a mattress that offers close contouring, but note that a very plush surface can also retain heat. You may want to opt for a foam or latex mattress that’s medium-firm to get the right mix of contouring, support and temperature regulation.

Price

Mattress prices vary a great deal. Budget-friendly options start around a few hundred dollars, while luxury models may be several thousand dollars. High-end options may have more advanced materials and durable constructions, but affordable models can also be comfortable. People going through menopause may also wish to leave room in their budgets for additional sleep accessories, like a cooling pillow and breathable sheets.

Quality Materials

The materials used in a mattress affect its durability and performance. High-quality materials tend to last longer, which can extend the usable lifespan of the mattress. Some materials are also specially engineered to improve the mattress’s performance. People in menopause may be particularly interested in mattresses that use components designed for temperature regulation and/or pressure relief.

Edge Support

Some mattresses have reinforced edges to make the perimeter of the bed feel more secure. This can make it easier to sit or sleep near the perimeter of the bed, expanding the usable mattress surface. This extra surface area could give people in menopause the space they need to cool off during a hot flash and/or reposition to accommodate aches and pains.

Ease of Movement

Some mattresses are easier to move on than others, which can affect the sleeper’s ability to change positions. Mattresses that are soft, close-conforming, and/or slow to respond to changes in pressure could restrict movement since sleepers may feel like they have to escape their own body impressions. People who tend to change positions during the night due to menopause symptoms may prefer a mattress that doesn’t limit their movement.

Mattress Warranty and Other Policies

While many customers don’t look closely at company policies, they may be important to consider as you purchase your mattress. Many direct-to-consumer mattress companies ship the compressed mattress in a box, though some offer white glove delivery for a fee. 

Additionally, the length and conditions of a company’s in-home trial may be influential, particularly if you’re unsure whether the mattress will meet your needs. Similarly, you may want to consider a company’s warranty policy. Warranty policies vary a great deal in length, terms, and conditions, so looking at the warranty ahead of time can give you a better idea of what defects are covered.

What Type of Mattress Is Best for Menopause?

Mattresses can use a wide array of materials, but most models can be classified as one of the five main types. Individual mattress models may have some variations, but most mattresses in the same category share some similar traits.

Hybrid

Definition: Hybrid mattresses use a mixture of materials. While the core is made up of coils, the comfort system may contain memory foam, polyfoam, latex, microcoils, wool, or a combination of materials. This design aims to fuse the benefits of multiple types of mattresses without as many potential drawbacks.

Highlight: Hybrid models usually have significant comfort layers that provide contouring and pressure relief that could help relieve aches and pains associated with menopause. Their coil cores tend to allow enough airflow to regulate the temperature of the sleep surface, which may be beneficial for people experiencing hot flashes or night sweats.

Foam

Definition: Memory foam and polyfoam are the most common materials used in all-foam models. Models can be constructed entirely of polyfoam, though many use memory foam in their comfort systems for closer conforming.

Highlight: Foam mattresses, especially those that use memory foam, tend to have more hug than most types of mattresses. This close contouring can help redistribute the sleeper’s weight to ward off pressure buildup, so a foam mattress may appeal to menopausal people with a lot of aches and pains. Some sleepers also find the hug of foam comforting.

Innerspring

Definition: Innerspring models are made up primarily of springs. They may also contain thin comfort layers, but the bulk of an innerspring mattress is its coil core. Innerspring mattresses are usually considered more traditional than other designs. Since they have been on the market for a long time, they also tend to be more affordable.

Highlight: Air flows through coil systems, so innerspring models tend to be quite breathable, and menopausal people might be able to enjoy a cooler night’s sleep. Additionally, innerspring models usually have thin comfort layers that are unlikely to conform closely enough to trap much heat or create a “trapped in the bed” feel.

Latex

Definition: Latex foam is generally made using the sap of rubber trees, but there are also synthetic and blended versions. Talalay latex has a bouncier feel and is generally more breathable, making it a popular choice for comfort layers. Dunlop latex is usually denser and more durable. It may be used in a comfort layer or support core.

Highlight: Latex has low-point elasticity, which means it tends to compress over a wider area when weight is applied. It usually contours enough for good pressure relief, but the way it compresses limits the sinking sensation sometimes associated with all-foam models. Many sleepers liken this to a floating sensation.

Airbed

Definition: Airbeds get their name from the air chambers that serve as their support system. Depending on the model, a crank, app, or remote may be used to fill and empty the chambers. Some airbeds also contain thin comfort layers for extra cushioning on the surface of the bed.

Highlight: The chambers of an airbed are usually easy to fill or empty, and doing so adjusts the firmness of the bed. People who are going through physical changes that could affect their firmness preferences may appreciate this flexibility. Since many airbeds use separate air chambers on either side of the bed, they might also accommodate partners with different firmness preferences.

How to Get Better Sleep With Menopause

While the right mattress can certainly help with menopause symptoms, there are other steps you can take to get a better night’s sleep.

Try Cooling Sheets

If you experience hot flashes and night sweats, then breathable bedding is key. Look for cooling sheets made from natural materials like cotton, linen, or bamboo in a percale weave. These materials also excel at wicking moisture away from your body, so you don’t wake up sweaty.

Find the Right Pillow

If you sleep hot, consider a cooling pillow made from wool, cotton, or bamboo or one that incorporates gel or another technology that helps dissipate heat. When aches and pains are your challenge, you can place pillows strategically — like under your knees or lower back — to help find relief.

Eliminate Triggers

While there’s only so much you can do to limit menopause symptoms, there are some known hot flash triggers that you can try to limit:

• Stress
• Alcohol
• Spicy food
• Caffeine
• Smoking and nicotine
• Warm weather and environments

Dr. Wells also adds that certain medications can contribute to hot flashes. These include some antidepressants, opioids, and hormone treatments.

How We Test: Your Comfort Is Our Science

Our industry-leading product testing team cares deeply about improving your sleep. Having a holistic understanding of a mattress’s role as part of a sleep system is paramount to our testing process. Since a bed’s comfort and feel depend largely on body weight and sleeping position, our testing team represents a wide range of body types, sleep positions, and comfort preferences.

In our Seattle-based Test Lab, we use an objective, hands-on process to evaluate mattresses across performance categories. The following are the key guidelines that inform our performance ratings. Our ultimate goal is to ensure you have all the information you need to make the best purchase decision for you.

How We Determine Our Overall Scores

To determine a mattress’s overall score, we assign weighted percentages to performance categories based on how important they are to the individual sleep experience. For instance, areas like pressure relief and temperature control tend to matter more to people than something like off-gassing, and because more people sleep on their side and back than on their stomach, we weigh those positions more heavily.

Dive Deeper – Mattress Guides by Purpose

If you’re still unsure which mattress is right for you, check out our guides broken down by mattresses that relieve specific pain points.