In the UK every October is ‘Menopause Awareness Month’, with October the 18th also being the internationally recognised ‘World Menopause Day’. These fantastic events do great work to help raise more awareness and understanding of menopause and ultimately get those experiencing it more support.
These events are also something we champion, because menopause is a subject that’s very important to us here at Heat Holders, as we know a significant number of our customers are both directly and indirectly affected by it. However, we also appreciate that menopause is more than just a month, it can affect women for many years in many different ways.
So, with this, we’ve put together our own wellness guide that covers key facts, answers common questions and addresses a variety of topics and subjects about menopause and perimenopause.
We’ve also run some independent surveys, drawn on trusted sources and spoken with a number of menopause and medical professionals to get expert-led advice that’s both informative and practical - providing a useful resource for everyone from those just starting to experience symptoms, to family, friends and colleagues or those currently going through menopause.
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Menopause: in focus
To start, we’ve taken a detailed look at some of the main facts about menopause.
As explained by the NHS, menopause itself is a completely natural occurrence in which a woman's hormone levels drop, causing their periods to permanently end.
It is something that can affect any woman and typically occurs between the ages of 45 and 55, with the average age being 51, based on data from Age UK.
However, a key point here is that every individual is different and for some women it can happen slightly earlier or later than these age ranges.
What are the stages of menopause?
According to the British Menopause Society (BMS), the full menopause process typically spans over several years with the initial stages including what’s known as:
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Early perimenopause - where women can see changes in their menstrual cycle patterns. Periods can become more infrequent and/or see their cycles get longer, around 6-7 weeks apart. The average age for this to start to happen is 47.
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Late perimenopause - as the levels of oestrogen continue to drop, women will enter the late perimenopause stage which is characterised by worsening of symptoms and more infrequent periods - often a few months apart. On average, the late perimenopause occurs at age 49.
The BMS also says that it isn’t until a woman has had no periods for 12 months or more that they have reached menopause.
The National Institute of Health (NIH), also states that it can happen naturally or may occur due to surgery or treatments for conditions like endometriosis or cancer.
To shed some more light on this, we also spoke to Deborah Garlick, the CEO and Founder at Henpicked, one of the UK's largest and fastest growing communities for women over 40 who provide specialist advice on menopause to individuals and workplaces, who had this to say:
“Menopause awareness is greater now than ever before, but factual understanding still needs to improve. Many people don’t realise that menopause itself is just one day — it’s the point in time when a woman hasn’t had a period for 12 months.
“However, with perimenopause, the months or years leading up to that are when the changes in hormones happen and symptoms can start, but often without someone realising what’s going on.”
What are the common menopause symptoms?
As stated by the NHS, there is a long list of symptoms associated with menopause but which symptoms are experienced, how long they are experienced for (they can last months or years and change over time) and the degree in which they affect someone’s life can vary massively from person to person.
The most common physical and emotional symptoms of menopause can include:
- Irregular periods
- Mood changes
- Brain fog
- Hot flushes
- Difficulty sleeping
- Headaches and migraines
- Joint pain
- Weight fluctuations
- Dry or itchy skin
- Lower sex drive
- Vaginal dryness or pain and discomfort during sex
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Sensitive teeth or painful gums
When speaking about common menopause symptoms, Deborah Garlick told us:
“It’s also important to remember that menopause isn’t just about hot flushes. There’s a wide range of symptoms — physical, psychological and emotional — that can affect how someone feels and functions. We’re all unique in our experience and no two journeys through menopause are the same.”
Common misconceptions about perimenopause and menopause
There are also a number of common misconceptions we can have regarding menopause, so to find out what these are, but also provide us with the realities, we spoke to the expert team at Health in Menopause - a specialist clinic led by Dr. Alice Duffy, offering evidence-based, holistic and empathetic care for women navigating perimenopause and menopause.
They told us how:
“Many women misunderstand perimenopause and menopause as brief, uniform experiences, when in reality they’re highly individual, often long-lasting, and can begin earlier than expected. Symptoms are frequently misattributed or dismissed, leading to delayed support.”
The team also explained the following examples of the common menopause misconceptions people can have:
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“Menopause starts when periods stop.”
Reality: Menopause is diagnosed after 12 months without a period, but perimenopause, the lead-up phase, can begin up to 10 years earlier, often in a woman’s 40s. -
“It’s just hot flushes and mood swings.”
Reality: Symptoms can include muscle and joint pains, brain fog, anxiety, joint pain, palpitations, sleep disturbances, vaginal dryness, and loss of libido. These are often mistaken for unrelated health issues. -
“Symptoms are short-lived.”
Reality: The average duration is seven years, but some women experience symptoms for decades. Postmenopausal symptoms like vaginal dryness and urinary issues can persist for life if untreated. -
“It’s easy to recognise.”
Reality: In perimenopause, hormonal fluctuations cause good days and bad days, making symptoms unpredictable. This inconsistency can confuse women and delay seeking help. -
“It’s the same for everyone.”
Reality: Every woman’s experience is unique. Some have mild symptoms, others severe. Factors like PCOS can further complicate recognition, as symptoms overlap and evolve differently. -
“HRT is risky or unnecessary.”
Reality: For most women, Hormone Replacement Therapy is safe and effective. It not only eases symptoms but also protects long-term health, especially for those with early menopause or POI (Premature Ovarian Insufficiency). -
“It’s just a natural phase—no need for medical support.”
Reality: While menopause is natural, its impact on quality of life, relationships, and work can be profound. Medical support can make a significant difference.”
Sleep and menopause
As we’ve now covered some of the fundamental aspects of what menopause involves, let’s take a closer look at some of the more specific ways women’s lives can be affected each day - starting with sleep….
Getting enough sleep matters to anyone, regardless of their age and circumstances, and as you might expect, a lack of sleep can be one of the most debilitating and difficult symptoms for menopausal women to manage long-term.
How sleep can be affected during menopause
A study from YouGov found that women – on a general level – are more likely to report not getting enough sleep than men, but in addition, the team here at Heat Holders have also carried out our own independent research, surveying over 1,000 women who are currently or have experienced menopause symptoms.
From our respondents we’ve found that:
- 85% of them say menopause has affected/is affecting the quality of their sleep
- A notable 17% of all respondents said that they had or are having problems sleeping every night during menopause
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Only 3% of respondents said they haven’t had or didn’t have any issues
Effects of poor sleep
As we mentioned above, sleep problems in general can cause a number of both mental and physical health issues that interfere with our work and social lives.
According to John Hopkins Medicine, effects of sleep deprivation on our health can include:
- Increasing your likelihood of developing type two diabetes by three times.
- 36% increased risk of colorectal cancer
- 48% increased risk of developing heart disease
- High blood pressure
- Reduced immunity - you will be three times more likely to catch a cold
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Increased risk of dementia by 33%
A greater risk of anxiety, depression, irritability, and brain fog is also present in sleep deprived individuals. The effects of which can impact performance at work, social function, and ability to remain awake during the day.
The sad reality here is that this can all be compounded and certain aspects can feel much worse for women who are also having to deal with their own menopause symptoms.
‘Menopause insomnia’ explained
When it comes to menopause-specific sleep issues, insomnia is something many women experience.
According to Women’s Health Concern, women typically experience insomnia during menopause because of a decline in hormone levels. The reduction in the production of oestrogen causes numerous symptoms, such as hot flushes, night sweats, anxiety, joint pain, and frequent urination at night, all of which can heavily disrupt sleep.
In addition, research from PubMed suggests that because progesterone is beneficial for sleep, and because progesterone levels decline during menopause, it could be a contributing factor to poor sleep. Melatonin, a hormone that is crucial for sleep, also decreases naturally as you get older, affecting women of menopausal ages.
Advice from The Sleep Charity
There are a number of approaches we can take to help improve the quality of our sleep - and this can apply to anyone who is having problems sleeping. We know this because Heat Holders is very proud to partner with The Sleep Charity and they’ve got a wealth of helpful pieces of advice for improving sleep quality that we’ve previously covered in a number of handy guides.
To recap some of the top-level guidance for better sleep, The Sleep Charity advises:
- Creating a consistent bedtime routine and sticking to it
- About an hour before bed, turning off screens and dimming lights
- Taking a warm shower or bath to relax and prepare for sleep
- Winding down 20-minutes before bed by reading or journaling
- Doing mindfulness exercises when in bed - e.g. deep breathing and progressive muscle relaxation
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Wearing comfortable pyjamas to bed and before bed
However, there are some menopause-specific approaches women may also wish to consider:
Wearing the right clothing
Changes in temperature due to menopause can notably affect sleep quality, and The Sleep Charity has mentioned before to us that the ideal bedroom temperature is 16-18°C.
As such, if you are feeling too hot then wear the right clothing to bed to suit how you feel. At the same time, to feel warmer, thermal pyjamas can help, as can specially designed sleep socks - both of which can be essentials for anyone in the colder months of the year.
Lisa Artis, deputy CEO of The Sleep Charity, offered these additional thoughts on this aspect:
“Sleep quality tends to decline with age, but women are considerably more likely to experience poor sleep than men. By warming the extremities (hands, feet), you can improve thermoregulation which may help with both the onset of sleep and with overall sleep quality.”
The added bonus here is that choosing warming, cosy attire - whether it’s socks, loungewear or even thermal underwear - can be both a means to feel comfortable during menopause and also a general hack for getting better sleep.
Cognitive Behavioural Therapy (CBT)
Research from the NIH shows there is compelling evidence that CBT is an effective treatment option for those suffering with insomnia.
Additionally, research conducted by the BMS concludes that CBT is a recommended treatment for managing menopause symptoms such as anxiety, depression, hot flushes, and night sweats, all of which can contribute to poor sleep quality.
According to the NHS, HRT is a treatment used to help with a number of perimenopause and menopause symptoms, including sleep problems.
Dr Louise Newson also endorses the use of HRT for sleep related concerns. HRT effectively optimises hormones, helping to treat the hormonal cause of sleep disturbances and reducing menopausal symptoms such as frequent urination and night sweats which can disrupt sleep.
Additionally, a Newson Health study of 510 women found that 21% of those who had already been using HRT and were treated with transdermal body-identical testosterone for four months noticed an improvement in feeling tired and or lacking energy. Showing that not only can HRT improve sleep quality, but also reduce fatigue, another common symptom of menopause.
Practice good ‘sleep hygiene’
Harvard Health describes sleep hygiene as ‘the practices and routines that help you get better sleep’. It refers to your sleep environment, habits, and behaviours.
Further recommendations from the NHS include:
- Only use your bedroom for sleep, sex, and dressing
- Avoid caffeine after 2pm
- Avoid alcohol and smoking, particularly before bed
- Exercise regularly, but avoid vigorous exercise within three hours of going to bed
- Eat a light meal before going to bed - being too full can force your digestive system to continue working but going to bed hungry can disrupt your sleep
- Get regular natural light exposure during the day
- Create a relaxing bedtime routine - meditate or have a warm bath
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Limit or avoid napping during the day to build up your appetite for sleep
Temperature regulation at home and at work
As we mentioned earlier, temperature regulation is one of the most common symptoms across different stages of menopause. Everything from hot flushes, to night sweats and cold extremities can occur, which can naturally be made more intense by the weather, seasons and the temperature of your surroundings.
From our independent survey, we learned that 79% of our respondents struggle with their temperature regulation during menopause, with a quarter saying it’s almost a daily occurrence.
When asked about how women can help with the management of this, Deborah Garlick told us:
“Hot flushes can feel like a sudden wave of intense heat, often rising through the chest, neck and face, sometimes with redness or sweating. They can be uncomfortable, unpredictable and exhausting, especially when night sweats disturb sleep, leading to fatigue, mood changes and reduced concentration the next day.
“Dressing in light, breathable layers helps manage temperature changes, making it easier to cool down quickly. Keeping a change of clothes nearby can make a big difference — easier at home than in the workplace — or using a fan can help.
“It’s also worth speaking with a healthcare practitioner, as there are effective treatments available, including HRT and non-hormonal options. No one should feel they just have to put up with it. Regular exercise, reducing caffeine and alcohol, and practising relaxation techniques like deep breathing or mindfulness can also help balance temperature and improve sleep quality.”
Thermostat management at home
One of the simplest ways to help regulate our internal temperature at home is to turn the heating up or down, but this can be a bone of contention in a lot of households.
So, to help get a wider perspective on behaviours and attitudes towards controlling the thermostat, we surveyed the 30,000-strong Heat Holders mailing list. Here are some of the key results:
- Over 50% of adult women are the ones who find themselves having to turn the thermostat up
- Men are more likely to turn the thermostat down
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Disagreements over turning the thermostat up or down is more common in the 45-65 age bracket than any other
While there’s of course a lighthearted nature to this survey, it does show a clear difference between the attitudes of UK men and women.
However, from a menopause perspective this does suggest that there could be situations across UK homes where women may be struggling with their temperature regulation.
Again, the advice here is to of course adjust the thermostat to create surroundings that make you feel comfortable, but also you may want to layer up with appropriate thermal home wear - such as a hoodie, dressing gown or perhaps even a cosy blanket. At the same time, those feeling too warm may want to consider taking layers off and wearing breathable fabrics.
Another benefit from taking the layering up approach is that households can save a few extra pounds on heating and electricity bills - particularly welcome news during the winter months with today’s high energy prices.
Thermostat management in the workplace
Alongside the above, we also asked our email mailing list about behaviours towards temperature management in the workplace and it painted a more troubling picture:
- Over half of women aged 45-65 find themselves feeling too cold
- Over 20% of the same demographic find themselves feeling too hot
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Almost 70% of these respondents are unable to adjust the thermostat in the workplace
The reality here is that many menopausal women are struggling with temperature regulation when at work and worryingly the majority don’t feel able or have the opportunity to adjust the thermostat. What’s more, unlike when we’re at home, workplace attire or restrictions don’t always mean it’s easy for women to put on or take off extra layers of clothing if they need it.
According to Deborah Garlick, this situation isn’t uncommon but there are things that can help:
“It’s no surprise that temperature can be a tricky subject in shared workspaces — we all have different comfort levels. What feels fine to one person might be unbearable to another, especially during menopause when temperature regulation can fluctuate suddenly.
“Creating a comfortable environment is about balance and flexibility: good ventilation, access to fans, breathable uniforms and quiet areas where people can cool down if needed all make a difference.”
Additional advice for employers
With her specialism in offering guidance to workplaces on how to support staff during menopause, Deborah Garlick has also highlighted what employers can and should be doing here:
“Education plays a vital role here too. When people understand what’s happening during menopause — why temperature changes occur, how symptoms can vary, and that it’s not simply “feeling hot” — they’re more likely to respond with empathy and support rather than frustration. Open discussions, awareness sessions, and visible commitment from leaders all help normalise the topic and remove embarrassment.
“When workplaces are menopause friendly, there’s greater understanding and openness about these challenges. That makes it easier to have conversations about reasonable adjustments — whether that’s seating location, flexible dress codes, or simply agreeing how to manage the thermostat without awkwardness. Small changes like this can make a big difference.”
“Menopause can sometimes make work feel harder — and equally, work environments can make symptoms worse. Heat, poor air circulation, stress and long hours can all amplify symptoms like hot flushes, fatigue and anxiety.
“Thankfully, more and more employers are becoming menopause friendly, taking steps to raise awareness and make adjustments that support colleagues. This might include practical measures like better temperature control, access to cool water and rest areas, or flexibility in workwear. But it’s also about culture: open conversations, supportive line managers, and an environment where people feel confident asking for what they need.
“The best employers are showing that small, thoughtful adjustments lead to happier, healthier, more productive teams.”
Sex and menopause: how your sex life can be affected
There are plenty of other myths and misunderstandings about menopause, particularly when it comes to sex, however, it’s still a key topic as for many it’s an important part of our quality of life and wellbeing.
The National register of Psychotherapists and Counsellors (NRPC) characterises sex as a basic human need. It allows people to foster and reinforce deep connections, increase trust, relieve stress, and contribute to better emotional wellbeing. While every individual and every couple is different, physical and emotional changes during menopause can have a significant impact on your sex life and your relationship.
When we asked the respondents in our menopause-specific survey, we’ve found that the majority of them (54%) feel their sex lives have been negatively impacted by menopause. Some other findings included:
- Almost a quarter (24%) of women claim they aren’t having as much sex as they did pre-menopause
- 18% say they’re having ‘much less sex’
- 12% say they’re having no sex at all because of menopause
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Only 4% say their sexual activity has increased
In addition, research from PubMed Central shows that 40-50% of menopausal women experience low sexual desire, 25-20% poor lubrication, and 12-45% dyspareunia (genital pain before, during or after sex). Sex and menopause is a pressing issue, but it’s one that is, unfortunately, shrouded in stigma.
Specific ways menopause can affect your sex life
NHS Inform states that menopause can affect your sex life in a number of ways, such as:
- Reduced sexual desire - due to a decrease in hormones and menopausal symptoms such as hot flashes, night sweats, and fatigue (more about this below)
- Vaginal atrophy - your vagina can become dry, painful, or itchy, which is why intercourse can be painful during/after menopause
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Stress and anxiety - menopause can cause an increase in anxiety or reduce your confidence, which can make it difficult to feel sexual desire
The team at Health in Menopause also offered some additional explanation as to why a woman’s libido can drop during menopause:
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Hormonal changes, especially declining oestrogen and testosterone, reduce sexual desire and arousal.
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Physical symptoms like vaginal dryness, itchiness, and pain during sex make intimacy uncomfortable or even distressing.
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Emotional shifts such as anxiety, low mood, and body image concerns can further dampen desire.
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Weight gain can lead to a loss of self esteem
How to reignite sexual wellbeing
To help with some of the above and boost libido, the Health in Menopause experts gave us this advice:
1. Talk about it
· Open communication with your partner is key. Share what’s changed and what you need, emotionally and physically.
· Many couples avoid the topic, but honest dialogue can reduce tension and rebuild connection.
2. Seek medical support
· A menopause specialist can assess symptoms and recommend HRT or vaginal oestrogen treatments to ease discomfort and restore libido.
3. Explore lifestyle boosters
· Surprisingly, diet, exercise, dental hygiene, daylight exposure, and even cold-water swimming have been shown to improve sex drive.
· These habits support circulation, mood, and hormonal balance, all of which influence sexual desire.
4. Reframe intimacy
· Intimacy doesn’t have to mean intercourse. Touch, affection, and emotional closeness matter just as much.
· Rediscovering pleasure through massage, shared rituals, or sensual exploration can rebuild confidence and connection.
5. Address pain proactively
· Pain during sex is treatable. Don’t ignore it or “push through.” Vaginal moisturizers, lubricants, and targeted therapies can help.
· Health in Menopause emphasizes that postmenopausal symptoms like dryness and itch can persist for life if untreated.
Additional menopause wellbeing advice
Beyond simply the physical aspects of menopause, there’s also the effects it can have on women’s mental wellbeing. A few quite shocking statistics from Menopause Support include:
- 69% of women experience anxiety and depression due to menopause
- 54% found loss of interest in sex difficult
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73% experience debilitating brain fog
Our own survey data corroborates these trends too; as many as 66% of our respondents claimed that the mood changes they experience(d) during menopause negatively impacted on their family life. In addition, 9% said this was something they felt or feel ‘all the time’ during menopause.
On top of this, in the UK menopause can also be a common contributing factor in the cause of divorce amongst women of menopausal age. Often this also stems from breakdowns in communication and the mental health struggles some women face.
With anything related to mental health struggles, the best advice is to seek professional medical advice and make an appointment with your GP. However, according to mental health charity Mind, there are some general steps to take that can be beneficial to improving mental wellbeing during menopause, these include:
Talking to others
Being open to family and friends about your experiences can be helpful. There are also many menopause-specific support groups around the UK that you could join to make connections with people going through the same things you are.
Giving yourself space
Mind stresses the importance of prioritising your own wellbeing and needs. Some women can feel guilty about wanting to have their own space during menopause, but by doing things you enjoy and taking time to de-stress can do a lot for fostering positive wellbeing.
Doing light exercise
Physical activity can help inhibit menopause symptoms, but Mind stresses that the activity shouldn’t be too strenuous and should suit your lifestyle and day-to-day. The advice is to also start off with something light (e.g. walking) and build this into your daily routine. Outdoor walks in pleasant natural environments can be particularly refreshing and good for mental wellbeing.
This is something the NHS also recommends, specifically weight-bearing activities such as dancing and walking. The wider added benefits here is that outdoor walks also support better sleep quality, and in turn, better mental health.
With all of the above, a final piece of advice is to also dress comfortably - layering up or down - to help regulate your temperature. This will then help make some of these approaches easier to manage.
How to support someone going through menopause
While our guide has been mainly focussed on giving helpful advice to women experiencing menopause/perimenopause symptoms, a key point to make is that everyone from partners, family, colleagues and friends can play a supportive role.
So in this section we’ve asked our experts to give us some useful tips for these groups around how they can support someone in their lives going through menopause.
Deborah Garlick gave us this advice:
“Everyone experiences menopause — half of us firsthand the rest through our relationships at home and at work. When those around us understand what’s happening, it can make a huge difference.
“Family, partners and friends can help by being prepared to learn about menopause and talk about it openly. Understanding the many ways it can affect someone — not just physically, but emotionally too — helps remove stigma and makes conversations easier.
“Letting someone know you’re there for them really matters. Be patient and kind, listen when they want to talk, and try to understand how symptoms like hot flushes, poor sleep or anxiety can affect how they feel day to day. Simple acts — like keeping a fan nearby, helping to keep the room cool at night, or taking on an extra job when they’re tired — can make life a little easier. Encouraging them to talk to their GP or their employer if they need extra support can also help.”
In addition to this, the Health in Menopause experts gave us the following seven steps that everyone from partners, to family and friends can use to be more understanding:
1. Educate yourself
· Learn what menopause is and how it affects physical, emotional, and cognitive wellbeing.
· Understand that symptoms like mood swings, fatigue, brain fog, anxiety, and sleep disruption are real and hormonally driven—not personal attacks or laziness.
2. Listen without fixing
· Offer a safe space to vent without jumping to solutions.
· Ask open-ended questions like “What’s been hardest lately?” or “How can I support you today?”
3. Be Patient with mood changes
· Hormonal shifts can cause emotional volatility. If your loved one seems irritable or withdrawn, try not to take it personally.
· Acknowledge their struggle: “I know this isn’t easy, you’re doing your best.”
4. Adjust expectations
· Remember that their fatigue and brain fog may affect memory, productivity, or emotional bandwidth.
· Be flexible with routines, responsibilities, and social plans. Small accommodations go a long way.
5. Support, sleep and rest
· Poor sleep is a major trigger for emotional strain. Help create a restful environment and respect their need for downtime.
· Consider separate sleep arrangements if night sweats or snoring are disrupting rest for both of you.
6. Encourage professional help
· Suggest seeing a menopause specialist if symptoms are affecting quality of life. Health in Menopause offers tailored consultations that include emotional wellbeing.
7. Celebrate the wins
· Acknowledge resilience and progress. Whether it’s a good night’s sleep or a calm conversation, celebrate the moments that feel lighter.
One last tip from the Heat Holders team here is that we provide a wide range of thermal socks, thermal clothing and accessories which could make an ideal and thoughtful gift for women having issues with temperature regulation.
Final thoughts
To end with a key point, we know menopause is something that affects a significant number of our customers, so whether you’re concerned about menopause, already experiencing it or looking for ways to help someone in your life, we hope you have found this guide helpful.
The expert-led advice we’ve given and sourced has been designed to offer tips and approaches to support and boost the wellbeing of those directly and indirectly affected by menopause. However, if you are ever unsure, struggling or have concerns about your own health, physical or mental wellbeing relating to menopause, you should always seek professional medical advice.
