If you’re losing sleep due to night sweats, you’re not alone. I see many patients whose rest is disrupted in this way. And studies show that up to 80% of people going through menopause and perimenopause experience night sweats.
Night sweats can be miserable, and the associated sleep disruptions can impact your quality of life. But you aren’t powerless. There are steps you can take to decrease the likelihood of these unwelcome vasomotor symptoms, or contractions of blood vessels that cause symptoms such as hot flashes. Here are the tips I give the people I see in my practice.
If you’re overweight, develop a plan to lose weight
Extra weight can increase the risk of night sweats. This is especially true if you carry weight in your abdomen. These extra pounds may be more likely to contribute to night sweats when you’re earlier in the menopausal transition.
Losing weight is common health advice for treating or preventing a wide range of conditions. But, as I explain to my patients, it is an important and effective way to address this specific issue. Yes, excess weight can lead to night sweats. But it can also contribute to other conditions that can cause night sweats, such as sleep apnea.
Talk to your care team to determine the best approach to reaching and maintaining a healthy weight for you. At Temple, our bariatric program offers a range of options to help people lose weight and keep it off, including medications, surgery, and nutritional and emotional support.
Revisit your bedding, nightclothes, and bedroom
The right pajamas can help you manage temperature variations. Look for loose-fitting, lightweight options. Breathable fabrics, like cotton and linen, are good choices. Moisture-wicking fabric also works for some of my patients.
For bedding, consider pillows and mattress covers with cooling gel. A cooling pack under your pillow can help keep things comfortable, too. I know many people layer blankets to remove what they don’t need during the night.
If you find yourself sweating through your pajamas or sheets, keep extras close by. This will prevent you from having to wake up fully to find dry clothes and bedding.
Finally, keep your bedroom at a cool temperature. That can mean running the air conditioner, a ceiling fan, or an oscillating fan near the bed. A cool environment can make it easier to sleep, even for people who aren’t experiencing night sweats.
Exercise daily, but not before bed
Being active is great for your overall well-being. This is especially true during the transition of perimenopause and menopause. It can help keep stress at bay, improve sleep, and keep your metabolism healthy.
However, vigorous exercise before bed can contribute to night sweats. Physical activity elevates body temperature. It can also release stimulating hormones like adrenaline. Both of these can interfere with your ability to cool down. They can also increase the likelihood of vasomotor symptoms during sleep.
Track your physical activity and night sweats. You may find that it’s best to limit exercise to the morning and afternoon. If evening workouts work best for you, I suggest finishing vigorous exercise at least two hours before you plan to go to bed.
Avoid foods and drinks that commonly trigger night sweats
Some foods and drinks can contribute to night sweats. Alcohol, caffeine, and hot drinks are known to impact your internal temperature. This can disrupt how your body regulates heat.
Spicy foods can also contribute to night sweats. Capsaicin is a chemical that makes chili peppers hot. When ingested, it makes your mouth feel warm. It can also disrupt the thermoregulation process in our bodies. If you’re having a hard time managing your body temperature, adding capsaicin to the mix isn’t a good idea.
Avoid eating spicy foods and drinking alcohol, hot drinks, and caffeine within two or three hours before bedtime. If your efforts don’t ease night sweats, consider removing these items from your diet completely. This may help decrease your symptoms.
Prepare yourself for a restful night
Stress can impact your sleep, and worrying about night sweats can be stressful! Stress can also make night sweats worse. So make relaxation part of your bedtime routine.
I have patients who’ve seen positive changes thanks to mindfulness, guided imagery, and meditation. Gentle breathing exercises and restorative yoga can also be helpful. Be extra kind to yourself before bed. This will make it as easy as possible to transition to restful sleep.
When night sweats aren’t caused by perimenopause or menopause
Hormone levels change during perimenopause and menopause. This can cause the brain to have trouble regulating temperature. But sometimes, night sweats are a symptom of another condition. These include:
- Infections, such as tuberculosis, the flu, and endocarditis
- Some cancers, such as leukemia and lymphoma
- Low blood sugar (hypoglycemia)
- Anxiety
- Sleep apnea
- Hormone disorders, including primary ovarian insufficiency
Night sweats can also be a side effect of medication. If you aren’t sure what’s causing your symptoms, see a physician.
How to get help for night sweats
At Temple Health, you’ll find compassionate care for perimenopause and menopause. Our trained specialists are here to help you manage the transition and enjoy a high quality of life.
Comprehensive gynecological care is available near you. Call 800-TEMPLE-MED (800-836-7536) to set up an appointment or request one online.
