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Here are some of my top suggestions for Getting better sleep during Perimenopause and menopause first hot Flashes are a huge thing for many of us Myself included so I always recommend Sweat wicking pajamas and sheets Whatever you can to help with that Sweaty feeling at night second keep Something cool near your bed so it could Be a little bit of ice with a maybe a Washcloth on it that can help cool you Off really quick also try to avoid Caffeine in the afternoon spicy foods And alcohol as those can worsen hot Flashes and then finally cooling Mattresses and mattress pads are a real Game changer for many people suffering From hot flashes and night sweats so Look into anything that can keep your Room nice and cool as well as your Mattress nice and cool