If you’re a woman going through menopause and find yourself waking up drenched in sweat, you’re not alone. Night sweats—also known as sleep hyperhidrosis—are one of the most common and disruptive symptoms of menopause, often caused by hormonal fluctuations, especially drops in estrogen levels. The result? Overheating, disrupted sleep, and feeling exhausted the next day.
Sleep medicine and women’s health specialist Dr. Andrea Matsumura shares this insight: “Night sweats can severely affect your quality of rest. The good news is, there are effective strategies you can start using tonight to sleep cooler and more comfortably.”
Here are three quick, expert-backed tips to help you stay dry and sleep soundly—even in the middle of menopause.
1. Cool Your Sleep Environment
The temperature of your bedroom plays a huge role in whether or not you’ll wake up sweating. According to Dr. Matsumura, the ideal sleep temperature is between 60–67°F (15–19°C). “Lowering the room temperature helps your body naturally regulate itself throughout the night,” she explains.
Quick fixes:
- Use a fan or open a window to promote air circulation.
- Invest in moisture-wicking, breathable bedding—think bamboo or cotton sheets.
- Try a cooling pillow or mattress topper with temperature-regulating technology.
If you’re using heavy blankets or memory foam mattresses that trap heat, consider swapping them out for lighter, breathable alternatives.
2. Be Smart About Evening Habits
What you eat and drink in the hours before bedtime can trigger or intensify night sweats. “Spicy foods, alcohol, and caffeine are common culprits,” says Dr. Matsumura. They can raise your body temperature or affect how your body regulates heat.
Dr. Matsumura’s evening routine suggestions:
- Avoid spicy meals, coffee, and alcohol at least 4–6 hours before bed.
- Opt for light, bland meals that are easier to digest.
- Sip cool water throughout the evening to stay hydrated and help regulate internal temperature.
She also recommends a wind-down routine that signals to your body that it’s time to sleep—think dim lights, relaxing music, or gentle stretches.
3. Dress for Comfort and Breathability
What you wear to bed can make or break your ability to sleep through the night sweat-free. Synthetic materials tend to trap heat, making sweating worse.
What to try instead:
- Choose lightweight, loose-fitting pajamas made from natural fibers like cotton, bamboo, or linen.
- Ditch the socks—your feet help regulate core body temperature.
- Consider moisture-wicking sleepwear designed specifically for hot flashes and night sweats.
Dr. Matsumura adds, “When you feel cool and dry, your brain is more likely to stay in deep, restorative sleep stages.”
Sleep Dry Tonight
Perimenopause/Menopause may be a natural phase of life, but that doesn’t mean sleepless, sweaty nights have to be your norm. With a few strategic changes to your sleep environment, evening routine, and bedtime wardrobe, you can reduce the frequency and intensity of night sweats.
As Dr. Matsumura says, “You deserve restful, uninterrupted sleep—especially during this transitional time. Small adjustments can have a big impact on your quality of life.”
Tonight, give these tips a try and wake up feeling drier, cooler, and better rested.
