Perimenopause Sleep Toolkit: Comfort Items That Actually Help You Sleep Better at Night

If perimenopause has turned bedtime into a full-contact sport—sweating, kicking off the covers, putting them back on, flipping the pillow 47 times—you’re not imagining it.

Hormones are changing. Your body runs hotter. Your nervous system is jumpier. Your partner still snores. And your brain loves to hold 2 a.m. strategy meetings about…everything.

In my other post, I talked about tiny habit tweaks that help you sleep better during perimenopause. This post is the fun follow-up:

the comfort items, gadgets, and “little luxuries” that actually make your nights easier.

No, you don’t “need” all of these. But the right few can be game-changers. Think of this as your Perimenopause Sleep Toolkit—and I’ll link my favorite versions of each item so you can shop without overwhelm.

The items listed above are accompanied by affiliate links, meaning I earn a small commission if a purchase is made through my links. This has no impact on the cost to the consumer. I link to products this way whenever possible, and it has no bearing on the products I choose to review or recommend.

1. Cooling Pillow (So You’re Not Flipping It All Night)

If you catch yourself constantly flipping your pillow to “the cool side,” a cooling pillow might be worth playing with.

What to look for:

• A breathable memory foam or gel core designed to pull heat away from your head

• A washable, cool-to-the-touch cover (bamboo, cooling fabric, or cotton)

• A height/firmness that matches how you sleep (back, side, stomach)

Why it helps:
Your head and neck are heat hot spots. When your pillow traps heat, it can make night sweats worse and keep your body from cooling down enough to stay asleep. A cooling pillow can take just enough heat out of the equation so you’re not fighting your bedding all night.

If your budget is tight, even a cooling pillowcase on the pillow you already own is a nice baby step.

My Top Pick: Coop Home Goods Eden Bed Pillow  & Rifens Cooling Pillowcase 

RELATED: How to Build a Perimenopause-Friendly Morning Routine

2. Moisture-Wicking Pajamas (Bye-Bye, Soggy T-Shirt)

That old cotton T-shirt might be comfy…until it’s drenched in sweat at 2 a.m.

Moisture-wicking sleepwear is designed for hot sleepers and night sweats, and it really can feel different.

What to look for:

• Fabric labeled as moisture-wicking or “cooling” (often bamboo, modal, or special blends)

• Lightweight, loose-fitting styles—nothing digging into your waist or chest

• Easy on/off designs (buttons or wrap tops are handy if you do middle-of-the-night outfit changes)
  

Why it helps:
When your clothes cling and stay wet, your body keeps working to cool you down…then you end up chilled, then hot again. Breathable, wicking fabric helps your body regulate temperature so hot flashes are a bit less dramatic and you’re not stuck in a damp, clingy shirt.

Even one “night-sweat PJ set” you save for your worst nights is a win.

My Top Pick: Joyaria Bamboo Viscose Pajamas

RELATED: Ashwagandha in Perimenopause: Is It Worth Trying?

3. Cooling Mattress Topper or Pad (The Big Upgrade)

If your mattress sleeps hot, no amount of pillow or PJ magic can fully fix it.

A cooling mattress topper or pad can:

• Add a layer of breathable foam or gel between you and a heat-trapping mattress

• Help disperse body heat instead of locking it in

• Soften an older, too-firm mattress just enough to help your hips and shoulders relax
  

What to look for:

• Descriptions that say cooling, gel-infused, air channels, or “breathable construction”

• At least a 2–3" topper if you want both comfort and cooling

• A removable, washable cover if night sweats are heavy

This is more of an investment purchase, but if you regularly feel like you’re lying on a hot griddle, a cooling topper often does more than buying yet another set of sheets.

My Top Pick: Ultra Soft Queen-Size Mattress Topper 

4. Blackout Curtains (Seriously, They Matter)

If light sneaks into your bedroom from streetlights, neighbors, or early sun, it can throw off your sleep—especially when your nervous system already feels twitchy.

Blackout curtains can:

• Block outside light so your brain stays in “it’s still sleep time” mode

• Help keep your bedroom cooler by blocking daytime heat

• Add that cocoon-like, cozy feel your brain starts to associate with rest
  

What to look for:

• Panels labeled 100% blackout (room-darkening is sometimes not enough)

• Thermal or insulated backing if your room also runs hot or cold

• An easy-to-hang style you’ll actually install (the “I’ll do it later” curtain never helps anyone sleep)
  

If you want full “hotel room” darkness, you can pair them with a blackout roller shade behind your existing curtains.

My Top Pick: Vision Home Blue Gray Pinch Pleated Full Blackout Curtains  (there are a ton of colors)

I have these in my bedroom, and they are stylish and functional and are a dupe for the high-end Two Pages curtains.

5. A Good Sleep Mask (For When You Don’t Control the Light)

If you can’t change the curtains (hi, renters, shared bedrooms, and real-life budgets), a sleep mask becomes your best friend.

Two main types:

• Traditional silk masks – gentle on skin, reduce friction and creasing

• Contoured “3D” masks – domed over the eyes so there’s no pressure on your lids or lashes

Why it helps:
Even a little light sneaking in can signal “wake up” to your brain. A comfy mask keeps things dark, especially when your partner is scrolling their phone, watching TV, or getting up earlier than you.

Outside-the-box tip:
Keep a backup mask in your nightstand. They disappear like socks in the dryer.

My Top Pick: 100% Light-Blocking 3D Eye Masks for Sleeping

I use these every night, and they do an excellent job of relieving pressure on my eyes while completely blocking out light. They're comfortable to wear, and I love that they come in a 3-pack, making it easy to wash one while having spares ready to use.

6. Bedside Fan or Personal Cooling Device

Sometimes you don’t need the entire room colder—you just need your side of the bed less sweaty.

Ideas:

• A small desk fan aimed only at your side

• A quiet tower fan at the foot of the bed

• Personal cooling devices designed to blow air or circulate cool water under you (if you feel like investing)

Bonus move:
Keep a cooling cloth or gel ice pack next to the bed. During a hot flash, you can press it to the back of your neck, chest, or forehead for quick relief without stumbling to the freezer at 2 a.m.

My Top Pick: Vornado Flippi V6 Compact Air Circulator Fan

RELATED: Understanding Perimenopause and How Ovasitol Can Help

7. Lightweight, Hot-Flash-Friendly Weighted Blanket

Weighted blankets can feel like a hug for your nervous system—but most traditional ones are way too hot for perimenopause.

The workaround? A cooling weighted blanket that:

• Uses breathable fabrics and glass beads instead of plastic

• Offers gentle pressure without trapping tons of heat

• Comes in lighter weights (think 10–12 lbs instead of 20–25 for most women)
  

Why it helps:
Gentle pressure can help calm a wired nervous system and make it easier to relax into sleep—as long as you’re not roasting underneath it.

What to look for:

• “Cooling” or “breathable” fabric in the description

• A weight roughly 8–12% of your body weight (go lighter if you run very hot)

• A removable, washable cover (always a plus with night sweats)
  

Totally optional, but a nice tool if you like that “someone’s gently hugging me” feeling.

My Top Pick: Topcee Weighted Blanket for Adults

8. Blue-Light-Blocking Glasses (for When You Will Scroll)

Would it be lovely to turn off screens two hours before bed? Yes.
Is that always reality? Absolutely not.

If you’re going to be on a phone, tablet, or laptop at night, blue-light-blocking glasses are a “help, not cure” tool.

What to look for:

• Glasses labeled to filter blue light in the 400–455 nm range

• A style you don’t hate, so you’ll actually wear them

• (Optional) Slight amber tint for stronger blocking
  
  

They won’t magically fix insomnia, but they can reduce some of the sleep-delaying effect of screen light—especially if you combine them with night mode on your devices and a set “screens-off” time.

My Top Pick: Blue Light Glasses

9. Nightstand “Worry Parking Lot”: Notebook + Pen

This one is delightfully low-tech: a simple notebook and pen by your bed.

Why it belongs in a sleep toolkit:

• When your brain starts listing everything you need to remember, you can write it down and “park” it

• You don’t have to pick up your phone (and get sucked into email or social media)

• It lines up beautifully with the “scheduled worry time” trick used in CBT-I

You can also jot down:

• Sleep notes (“stayed up late on phone = awful night”)

• Patterns you’re noticing (like “hot flashes always worse after wine”)

• Questions you want to ask your doctor
  

It doesn’t need to be anything fancy—unless a cute journal makes you more likely to use it, in which case, go for it.

My Top Pick: Lined Spiral Journal Notebook

10. Big, Spill-Proof Bedside Water Bottle

Midnight hot flash, heart racing, mouth dry? Having water within reach can help you cool down without fully waking yourself up.

What to look for:

• A spill-resistant lid (so if it gets knocked over, it’s not a disaster)

• A size that lasts through the night but isn’t a giant gallon (fewer bathroom trips)

• Bonus points if it keeps water cool without sweating all over your nightstand

It’s a tiny thing, but often becomes one of those “why did I not do this sooner?” upgrades.

My Top Pick: ThermoFlask 24 oz Bottle

11. Sunrise Alarm Clock (For Gentler Mornings)

This one is more about how you wake up than how you fall asleep, but it still matters.

A sunrise alarm clock:

• Gradually brightens the room to mimic sunrise

• Can help regulate your circadian rhythm

• Feels way less jarring than a phone alarm blaring in a dark room
  

Great if you:

• Struggle with dark winter mornings

• Have to get up before sunrise

• Often feel “slammed awake” and groggy
  

You can go simple or fancier—with extra features like nature sounds, radio, or a bedtime “wind-down” light mode.

My Top Pick: Hatch Restore 3 Sunrise Alarm Clock, Sound Machine, Smart Light

How to Build Your Own Perimenopause Sleep Toolkit

You do not have to buy everything on the list to sleep better.

Here’s how I’d approach it:

1. Start with temperature + light.

• Cooling pillow or topper

• Moisture-wicking PJs

• Blackout curtains or a sleep mask
  

These usually give the biggest relief for perimenopause sleep issues.

2. Then address noise and nervous system.

• Fan

• Weighted blanket (cooling version) if the idea feels good to you
  

This is about helping your brain feel safe enough to stay asleep.

3. Layer in the little helpers.

• Bedside water bottle

• Notebook and pen

• Blue-light-blocking glasses
  

Think of this as a menu, not a checklist. Pick 2–4 things that feel most “that’s me” and start there. If something turns out to be genuinely helpful, it earns its place in your permanent sleep toolkit.

And remember: these items are there to support the bigger picture—your hormones, nervous system, and daily habits—not to replace them. But when you combine smart sleep habits with a bedroom that’s cooler, darker, quieter, and kinder to your midlife body?

That’s when perimenopause nights start to feel a little less like a battle and a little more like rest again.

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