Alexandra Zatarain, co-founder of Eight Sleep, has discussed the connection between hormonal changes, body temperature and sleep quality in women during an episode of the SHE MD Podcast. The conversation explored why perimenopause, menopause and pregnancy can disrupt sleep, while highlighting the potential role of temperature-regulating technology in creating a more comfortable sleeping environment.
During the discussion, Zatarain explained how her experience building Eight Sleep helped shape her understanding of sleep science and the importance of personalized temperature regulation. The episode also featured a discussion of hormonal fluctuations, night sweats, sleep cycles and practical ways to improve sleep quality.
How Hormonal Changes Affect Women’s Sleep
Perimenopause and menopause can bring significant changes to sleep patterns. Fluctuating estrogen levels and changes in progesterone may contribute to hot flashes, night sweats, mood changes and difficulties falling asleep or staying asleep.
The podcast discussion highlighted the role of the hypothalamus, the part of the brain responsible for regulating body temperature. Changes associated with menopause can make temperature regulation more sensitive, potentially causing women to feel uncomfortably hot or cold during the night.
These changes may lead to repeated awakenings and make it harder to achieve consistent, restorative sleep. Anxiety and stress can further complicate the problem, creating a cycle in which poor sleep contributes to greater anxiety and anxiety makes sleeping more difficult.
Why Body Temperature Matters for Better Sleep
Zatarain discussed how body temperature naturally changes throughout the night as part of the body’s circadian rhythm, the internal clock that helps regulate sleep and wakefulness.
Core body temperature generally falls as bedtime approaches and rises again toward morning. Maintaining a comfortable sleeping environment may help support this natural process, particularly for people who experience temperature fluctuations during hormonal transitions.
According to the discussion, this understanding of temperature regulation helped shape Eight Sleep’s approach to sleep technology. The company’s system uses a temperature-controlled mattress cover connected to an external hub that circulates water to adjust the temperature on each side of the bed.
The technology is designed to provide individualized temperature settings for people who share a bed but have different comfort preferences. Its sleep-tracking features also provide information about sleep patterns and other measurements intended to help users understand their rest.
However, individual experiences vary, and temperature-regulating products should not be considered a guaranteed treatment for menopause-related sleep problems or chronic insomnia.
Pregnancy and Menopause Can Both Disrupt Sleep
The podcast also explored how pregnancy and the postpartum period can affect sleep. Hormonal shifts, changes in body temperature and physical discomfort may make it more difficult to sleep comfortably during these stages.
Zatarain described how Eight Sleep has developed features intended to adjust bed temperature during pregnancy and the postpartum period, drawing on research involving users who consented to participate.
The discussion also covered snoring and sleep apnea, conditions that can affect sleep quality. Snoring may become more noticeable during pregnancy, while sleep apnea can remain undiagnosed in people who experience persistent fatigue despite spending enough time in bed.
Experts recommend seeking medical assessment when sleep problems are persistent, particularly when snoring is accompanied by breathing interruptions or excessive daytime sleepiness.
Five Practical Tips for Improving Sleep
The episode highlighted several habits that may help people improve their sleep quality.
- Make enough time for sleep: Most adults should aim for seven to nine hours each night.
- Keep a consistent schedule: Going to bed and waking up at similar times every day can support the body’s internal clock.
- Create a comfortable sleeping environment: A cool, dark and quiet bedroom may help reduce disturbances during the night.
- Review daily habits: Caffeine later in the day, alcohol and heavy meals close to bedtime can interfere with sleep for some people.
- Address underlying health concerns: Persistent sleep difficulties may be related to menopause symptoms, thyroid conditions, anxiety or sleep apnea and may require professional evaluation.
The discussion also challenged common sleep misconceptions, including the idea that sleeping longer on weekends can fully compensate for regularly insufficient sleep during the week.
Why Women’s Sleep Research Matters
The podcast highlighted the need for more research into how women sleep throughout different stages of life. Hormonal changes during the menstrual cycle, pregnancy, perimenopause and menopause can influence sleep in different ways.
Zatarain discussed Eight Sleep’s efforts to support research into women’s sleep and temperature regulation. Better understanding these changes could help researchers develop more personalized approaches to sleep management.
While emerging technology may help people monitor their sleep and adjust their sleeping environment, it is important to distinguish consumer sleep-tracking features from clinically validated diagnostic tools.
The Importance of Addressing Sleep Problems
Sleep plays an important role in physical recovery, emotional well-being, memory and overall health. For women experiencing hormonal transitions, identifying the causes of disrupted sleep can be an important step toward finding effective solutions.
The discussion featuring Alexandra Zatarain emphasized that temperature, daily routines and individual health needs all deserve attention when evaluating sleep quality.
For women experiencing persistent insomnia, severe night sweats or repeated nighttime awakenings, consulting a healthcare professional can help identify possible causes and appropriate treatment options.
As sleep technology continues to develop, the combination of scientific research, personalized comfort and evidence-based medical care may offer new ways to support better rest throughout women’s lives.