Plainly Her Picks
Sleep
Sleep is where perimenopause is felt first and treated last. Almost nothing here is a treatment. It is about making the night survivable while you deal with the cause.
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Cooling mattress topper
No trial evidence for night sweats specifically. Consistently reported as helpful, carries no risk, and it targets the thing that actually wakes you, which is the temperature spike rather than the sweat.
Who it may suit. Women waking drenched, particularly anyone sharing a bed with someone who runs warm.
The catch. It manages the symptom. It does nothing about the cause, and if night sweats are severe there are treatments that are far more effective.
Bamboo or merino sleepwear
Breathable fibres move moisture away faster than cotton, so you wake up damp rather than soaked and cold.
The catch. Comfort intervention, not a treatment. We are not going to pretend otherwise.
Contoured blackout sleep mask
Light in the second half of the night makes it far harder to fall back asleep after a 3am waking. Removing it is cheap and immediate.
The catch. It helps you return to sleep. It does not stop you waking.