Say Goodbye to Night Sweats: Simple Strategies That Work
Waking up drenched in sweat, tossing off the covers, then freezing just minutes later—if this sounds familiar, you’re not alone. Night sweats are one of the most common and disruptive symptoms of perimenopause and menopause. They don’t just interrupt your sleep—they drain your energy, dampen your mood, and can impact your overall quality of life.
Why Do Night Sweats Happen?
Night sweats during menopause are primarily caused by fluctuating and declining estrogen levels. Estrogen plays a crucial role in regulating body temperature, and when it drops, the body’s thermostat becomes overly sensitive, leading to sudden heat surges or vasomotor symptoms (Freeman et al., 2017).
In fact, more than 75% of women experience hot flashes and night sweats during the menopausal transition, and for some, these symptoms can persist for years if not properly addressed (Avis et al., 2015).
Natural Strategies to Get Relief from Night Sweats
You don’t have to suffer in silence—or rely solely on hormone therapy to find relief. Here are research-backed, natural strategies that can help reduce the frequency and severity of night sweats:
1. Cool Your Sleep Environment
Keep your bedroom at 60–67°F (15–19°C)
Use breathable, moisture-wicking sheets (such as bamboo or cotton)
Sleep in lightweight, breathable pajamas
Consider cooling pillows or a bedside fan
Simple environmental adjustments can make a major difference in nighttime comfort.
2. Avoid Triggers Before Bed
Alcohol, caffeine, spicy foods, and sugar can all spike your body temperature or stimulate cortisol, making night sweats worse. Limiting these—especially in the evening—can help reduce symptoms (Muka et al., 2016).
3. Incorporate Herbal Remedies
Black cohosh has shown some promise in reducing hot flashes and night sweats (Geller & Studee, 2018)
Sage tea may help reduce excessive sweating
Evening primrose oil is also commonly used, although evidence is mixed
Always consult your healthcare provider before adding herbal supplements, especially if you take medications.
4. Relaxation and Stress Reduction
Mindfulness-based stress reduction (MBSR), yoga, and deep breathing exercises have all been shown to reduce vasomotor symptoms, including night sweats, by lowering sympathetic nervous system activity (Cramer et al., 2018). Try a 10-minute guided meditation or deep breathing session before bed.
5. Stay Hydrated and Nourished
Water helps regulate body temperature, flush toxins, and prevent overheating. Make sure you're drinking enough throughout the day and eating a diet rich in leafy greens, whole grains, and omega-3s.
You Deserve Restorative Sleep—Every Night
Night sweats might be a common part of menopause, but they don’t have to control your life or your nights. With just a few intentional changes, you can reclaim restful sleep and wake up feeling refreshed.
Want to sleep better starting tonight?
Download my Free Menopause Self-Care Handbook and get natural, daily rituals to calm your body and balance your hormones. [Click here to grab your copy.]
References
Avis, N. E., Crawford, S. L., Greendale, G., et al. (2015). Duration of menopausal vasomotor symptoms over the menopause transition. JAMA Internal Medicine, 175(4), 531–539. https://doi.org/10.1001/jamainternmed.2014.8063
Cramer, H., Peng, W., Lauche, R., et al. (2018). Yoga for menopausal symptoms: A systematic review and meta-analysis. Maturitas, 109, 13–25. https://doi.org/10.1016/j.maturitas.2017.11.015
Freeman, E. W., Sammel, M. D., Lin, H., et al. (2017). Duration of menopausal hot flushes and associated risk factors. Obstetrics & Gynecology, 119(5), 911–918. https://doi.org/10.1097/AOG.0b013e31824f8f58
Geller, S. E., & Studee, L. (2018). Botanical and dietary supplements for menopausal symptoms: What works, what does not. Journal of Women's Health, 27(11), 1356–1368. https://doi.org/10.1089/jwh.2018.7273
Muka, T., Oliver-Williams, C., Kunutsor, S., et al. (2016). Association of vasomotor and other menopausal symptoms with risk of cardiovascular disease: A systematic review and meta-analysis. PLOS ONE, 11(6), e0157417. https://doi.org/10.1371/journal.pone.0157417
