Menopause-supporting spa breaks: treatments & facilities to seek

Menopause can mess with sleep, mood, and energy, as well as leaving your skin dry and itchy.

While a spa break is no magic wand to cure menopausal symptoms such as hot flushes, insomnia and irritated skin, a few days of relaxation, warmth and good care can make a real difference to how you feel. First of all, you have to find the right type of spa in relation to your current physical state. Here is what to look for, some suggestions for treatments and questions to ask before booking.

Facilities that make a difference

Not every spa is suitable for someone suffering with hot flushes, poor sleep or sensitive skin. Read on to find out which facilities are worth checking for.

• Quiet relaxation rooms where you can rest without noise or crowds.
• A thermal suite with a range of temperatures, including cooler rooms and showers, so you can leave the heat whenever you need to.
• Drinking water and herbal tea on hand throughout the spa. Hot rooms and hot flushes both leave you needing to drink more.
• A bedroom that stays cool at night, with good ventilation, a fan or air conditioning and blackout blinds.

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Treatments worth considering

Gentle, relaxing treatments tend to be best for menopause. If you are unsure what treatment would benefit you, let the therapist know about your symptoms when you book and they can adapt the treatment to your needs.

A spa may have to modify some of its treatments or even the temperature in its rooms if you have any health problems or are taking any medication, including hormone replacement therapy. Please mention any health problems or medication when you complete the booking form.

What to ask before you book

• Are there quieter times, or adults-only sessions?
• Can I control the temperature in my room?
• Are there cooler areas in the spa as well as saunas and steam rooms?
• Can treatments use unscented or sensitive-skin products?
• Is there a lighter menu or healthy options in the restaurant?

Top tips for a restful break

Leave lots of time to relax between your spa treatments. The best type of menopause-friendly spa break is a slow, flexible and generally quite quiet affair with one or two treatments a day at most. Allow time to sleep, read and go for walks.

Take simple layers that are easy to take off, your own refillable bottle of water and your own moisturiser if your skin reacts easily. Try to avoid too much alcohol and caffeine in the evening if they exacerbate your night sweats or interfere with sleep. Try to go to bed at roughly the same time each night.

Frequently asked questions

Are saunas and steam rooms a good idea during menopause?

Some women find the heat wonderful while others get hot flushes during their sessions. To be on the safe side start with short sessions, take sips of water and cool down in between. If heat makes your symptoms worse, try to choose the cooler facilities like the relaxation room, the pool and your massage treatments. If you have a heart condition or high blood pressure it is best to check with your GP first.

Can a spa break help with menopause sleep problems?

It can help you rest and switch off, which many people find improves their sleep for a while. It is not a treatment for ongoing insomnia or other symptoms, though. If sleep problems, hot flushes or low mood are affecting your daily life, it is worth talking to your GP about the options available. The NHS guide to menopause is a good place to start.

Where to go next

Once you have booked, our list of top things to take on a spa day will help you pack.