Sleep, Skin & Menopause: Why Your Night-Time Routine Matters
Menopause can change a lot - from your hormones and your skin to the way you sleep. Sleep problems are a common symptom of perimenopause and menopause, with night sweats, hormonal changes and other symptoms potentially making it harder to fall asleep or stay asleep. And while a good night’s sleep is important for how we feel, it's also when we naturally turn down the pace and give ourselves time to rest and reset. So, this Menopause Awareness Month, we’re talking all things sleep, skin and self-care with
Hayley Dawes, Founder of Dreem Distillery - experts in creating beautiful rituals designed to help you make the most of your night-time routine.

1. Menopause can have a big impact on sleep. What changes do you hear women talking about most when it comes to their sleep during perimenopause and menopause? 

"Women talk about struggling to switch off, waking in the early hours with a racing mind (and not being able to fall back to sleep), or feeling exhausted but strangely wide awake at bedtime. Hot flushes and night sweats can interrupt sleep too. 

What really resonates with me is the loss of confidence in sleep. After a run of difficult nights, you start worrying about the next one before you’ve even got into bed. Having experienced chronic insomnia myself, I understand how consuming that can feel."

2. What are your non-negotiables for creating a really good night-time ritual - especially when sleep isn't coming easily?

"I have a few top non-negotiables that I do regardless of where I am staying or where I am in the world. Lower lighting, putting my phone away and allowing a proper transition between the busyness of the day and bed. We give so much of ourselves to everyone else; that little pocket of evening time matters.

I love a warm bath with The Z’s bath soak, followed by gently massaging Dreem Melt into my skin. The warmth, scent and touch make it feel like a ritual I look forward to.

Above all, it needs to be manageable. A bedtime routine shouldn’t become another job or something you feel you’ve failed at if you miss a step.”

3. We talk a lot about the importance of listening to your changing skin during menopause. Do you think the same applies to our sleep - and how can we get better at listening to what our bodies need?

"Absolutely. We’re often very good at pushing through tiredness and much less good at responding to it. What worked for us ten years ago might need adjusting now.

I’d start by noticing patterns with curiosity. How do you feel after an evening glass of wine? Does a late coffee affect you? How did you sleep after a late night dinner? Are you waking because you’re hot, uncomfortable or worrying? A simple sleep diary can help you spot connections without becoming fixated on a sleep score.

And listening to your body also means knowing when to ask for support. If poor sleep is affecting your daily life, speak to your GP. You deserve help, rather than feeling you simply have to put up with it."

4. What's one simple change women could make tonight to create a calmer, more sleep-friendly bedtime routine?

"Give your phone a bedtime before your own. Put it away half an hour before bed and use that time for something you actually find calming - reading, a bath or a few quiet minutes applying your skincare.

It’s such a simple boundary, but it gives you a chance to finish your own day without continually taking in everyone else’s."

5. Finally, as someone who has suffered from chronic insomnia, what does your own perfect night-time ritual look like - from the moment you start winding down to lights out?

"My perfect evening starts with closing the working day properly. As a founder, there’s always another email, so I need a point where I say, ‘That’s enough for today.’ 

Then it’s lower lights, phone away and, ideally, a warm bath with The Z’s. Afterwards, I love taking a moment to massage Dreem Melt into my legs and feet. Our Night Drops are part of my evening ritual too - they have such a personal connection to why I founded Dreem. 

Then a book, a cool, dark bedroom and lights out when I feel sleepy. Having struggled with insomnia, I know how easy it is to put pressure on bedtime. My perfect ritual leaves me feeling cared for and ready to rest, without demanding a perfect night."

Quick Fire:

Bath or shower? Bath
Silk or cotton? Silk
Book or playlist? Book
Candle or lamp? Lamp
Tea or Coffee? Tea
Early night or lie-in? Early night
Summer or winter? Summer
Morning or evening? Morning
Face mask or hair mask? Face mask
Silk robe or fluffy gown? Silk robe
Phone on or phone off? Off

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