How To Tackle Menopause Night Sweats

animated woman lying down in bed holding onto and looking at alarm clock

For women going through menopause, night sweats can really put a damper on your quality of sleep. These unexpected sweat sessions can be so intense that they wake you up mid-sleep or leave your sheets and pyjamas absolutely drenched. Rest assured, there are solutions to help you overcome this challenge and regain some much-needed rest. Here are the insider tips to help manage your body’s temperature control and get back to peaceful, uninterrupted sleep.

What causes night sweats during menopause?

These severe episodes of excessive sweating, also known as night sweats, can be disruptive to your sleep and even require changing soggy sheets. Menopause is a common cause of night sweats in women due to fluctuating hormone levels, including progesterone and estrogen, which impact body temperature regulation. However, infections, medications, and lifestyle choices can also trigger this uncomfortable phenomenon. It’s important to determine the underlying cause and seek appropriate treatment. If it’s due to an infection, the night sweats should stop once the infection is treated.

How can I stop menopause night sweats naturally?

Encouragement and perseverance are key when it comes to managing night sweats throughout menopause. Fortunately, there are preventative steps that you can take to effectively diminish their intensity and frequency and improve your quality of sleep:

  • Exercise regularly by engaging in activities such as walking, swimming, dancing, cycling, etc.
  • Practice deep breathing, relaxation and meditation exercises before going to bed
  • Keep your head cool by placing a cold pack under your pillow, followed by flipping the pillow for a cool surface
  • Keep cold water beside you to sip on throughout the night
  • Use pillow and mattress covers that incorporate cooling gels
  • Utilize lightweight, multi-layered bedding that allows you to adjust its level of coverage throughout the night
  • Opt for cool and breezy sleepwear made from lightweight cotton or linen fabrics that ensure a relaxed fit
  • Avoid common night sweat triggers. Skip alcohol, spicy foods, caffeine or cigarettes before bed, and allow your body enough time to cool down after exercise.
  • Cool off your room with a bedroom fan or fresh breeze from open windows, or take things up a notch with an air conditioner.
  • Change your clothes when experiencing excessive sweating in the night into a fresh pair of dry pyjamas


Don’t let pesky menopause night sweats interrupt your beauty sleep! Every woman’s body is unique, which means what works for one might not work for another. But fear not, there are plenty of lifestyle changes you can make to minimize the intensity of those disruptive sweats. Start by keeping a sleep diary to track what works best for you. And if you need more guidance, consult with a trusted doctor who can help you take control of those hot flashes and snooze soundly through the night.

Leave a Reply

Your email address will not be published. Required fields are marked *