Flinging off the covers at 2 am? Menopausal night sweats are no joke – but you're not stuck with them. Discover the causes and get expert tips to cool down and reclaim your rest

Summary

1What are night sweats?

Night sweats are episodes of intense sweating that strike during sleep – unrelated to external temperatures or heavy bedding. While they can affect…

2What do menopause night sweats feel like?

Menopausal night sweats can feel like someone’s cranked up an internal furnace – then slammed the A/C on for good measure…

3What causes night sweats in menopause?

During menopause, fluctuating oestrogen levels can throw off your body’s internal thermostat (also known as the hypothalamus). Even the slightest…

Waking up in a puddle of sweat like you’ve been doing laps in your sleep? If so, you might be dealing with night sweats – a common (and seriously frustrating) symptom of menopause.1

Between tossing off the duvet, midnight pyjama changes and trying to fall back asleep, it can feel like your body’s thermostat is on the blink. But what exactly causes these nighttime heat surges, and how can you keep your cool?

Let’s unpack what night sweats are and why they happen during menopause and explore some practical, science-backed tips to help you get more restful sleep – without the 2 am meltdowns.

What are night sweats?

Night sweats are episodes of intense sweating that strike during sleep, unrelated to external temperatures or heavy bedding.2,3 While they can affect anyone, they’re especially common during the menopause transition. A night sweat is actually the same as a hot flush – it’s just that it occurs while you’re asleep.4

Unlike a stuffy room or thick duvet sweat, menopause-related night sweats are fueled by hormonal shifts – mainly a drop in oestrogen, which messes with your body’s internal thermostat.1 Suddenly, you’re drenched, wide awake and scrambling for a change of clothes or sheets.

Night sweats are part of a broader category of vasomotor symptoms, hot flushes being their daytime sibling.4 But instead of hitting you at work or in the supermarket aisle, they sneak in while you sleep, leaving you damp, uncomfortable and wide awake.

Over time, these nightly interruptions can chip away at your sleep quality and leave you feeling foggy, irritable and run down.5

What do menopause night sweats feel like?

Menopausal night sweats can feel like someone’s cranked up an internal furnace, then slammed the A/C on for good measure – often leaving you with chills as your body tries to regulate itself.6

The internal heat usually begins around your chest or face and radiates outward. You may wake up feeling flushed, clammy or completely soaked in sweat, sometimes more than once in a night.6

Some women describe it as a wave of heat that builds up, often accompanied by a racing heart or even feelings of panic.1 Once the sweating stops, you might feel chilled or uncomfortable as your damp clothes and sheets cool against your skin.6

Night sweats are like hot flushes in stealth mode – striking only at night and seriously interrupting your rest. These episodes can occur suddenly and unpredictably, resulting in disrupted sleep patterns, daytime drowsiness, and increased stress.1,7

What causes night sweats in menopause?

During menopause, fluctuating oestrogen levels can throw off your body’s internal thermostat (also known as the hypothalamus).8 Even the slightest temperature changes can suddenly feel extreme, prompting your body to sweat to cool down.9

It’s a bit like your body hitting the panic button over nothing. These temperature surges are your system trying to regulate itself, even when there’s no real need to.

Common triggers include:1,10
  • spicy food or alcohol before bed
  • warm bedroom temperatures or heavy bedding
  • caffeine late in the day
  • stress or anxiety
  • smoking
These triggers don’t cause night sweats on their own, but they can intensify or increase the frequency of night sweats. Even emotional triggers, such as worry or overwhelm, can turn up the heat.1,11 Keeping a journal of what you eat, drink, and experience before bed can help you spot those sneaky patterns.12

It’s also worth noting that not all night sweats are menopause-related.2 Infections, certain medications or thyroid issues, and rarely, more serious causes such as cancer, can also cause nighttime sweating, so if you’re unsure, it’s always a good idea to check in with a healthcare professional.2

How long do menopausal night sweats last?

Unfortunately, there’s no one-size-fits-all answer. For some women, symptoms last a few months. For others, they may stick around for years. On average, night sweats and hot flushes tend to last over seven years and can sometimes stretch into postmenopause too.13

Some people experience them intermittently, while others face them nightly.14 The intensity might also fluctuate depending on your lifestyle, diet and how well you manage stress.1

Building a toolkit of coping techniques – adjusting your sleep space, exploring natural remedies or talking to a healthcare professional – can make a big difference in how often and how intensely you experience night sweats.1,10

6 ways to help manage night sweats during menopause

While night sweats may be part of the menopause journey, they don’t have to take over your nights and leave you feeling drained. Here are some practical ways to feel more in control at night.

Cool your sleep space

  • Maintaining a cool bedroom environment can be a game-changer when it comes to managing night sweats:10,15
    • use light, breathable bedding like cotton or bamboo12
    • wear lightweight cotton sleepwear
    • keep a fan by your bedside or open a window for ventilation
    • try a cooling mattress topper or pillow for extra comfort
    • avoid electric blankets or heavy duvets that trap heat
    Simple swaps can also make a big difference, like ditching memory foam mattresses for more breathable materials or layering your bedding so you can adjust throughout the night.15 Some women also find that sleeping with a damp cloth on their forehead or keeping a cold water spray by the bed helps break the heat cycle.

Track your triggers

Keep a sleep diary to spot patterns. Noting what you ate, drank or experienced before bed (like stress or exercise) can help you identify and avoid your personal sweat triggers.1

Try tracking your habits for at least two weeks to spot any trends. You might be surprised by what sets off a night sweat – even things like a late evening argument or an afternoon coffee may have an impact.1

 

Try a wind-down routine


Stress can intensify night sweats.1 Consider winding down with calming habits that soothe your mind and body, such as:1,5,16,17
Calming your nervous system may help reduce the frequency and intensity of night sweats.10
 

Focus on your diet

Certain foods and drinks can dial up your body heat. Consider:10,15,18
  • swapping out caffeine and alcohol for herbal teas in the evening
  • limiting spicy or rich meals close to bedtime
  • including more phytoestrogen-rich foods like tofu and flaxseeds in your diet – phytoestrogens are plant compounds that gently mimic oestrogen and may help balance hormones during menopause (according to emerging research)
  • drinking plenty of water during the day to stay hydrated
 

Consider natural remedies

 

Speak to your GP


    If night sweats affect your quality of life, it’s time to check in with your doctor. Options they recommend may include:22
    • hormone replacement therapy (HRT): often effective for hot flushes and night sweats. Modern HRT is available in various forms, including patches and gels
    • non-hormonal treatments: certain medications (like blood pressure and epilepsy meds) can help regulate body temperature
    • cognitive behavioural therapy (CBT): may help reduce how disruptive symptoms feel, even if it doesn’t stop them entirely. It can be beneficial if anxiety or mood changes are also part of your experience
    Recent studies have found that psychological methods like paced breathing (a slow, deep-breathing technique), muscle relaxation and biofeedback (a therapy that helps you become more aware of your body’s functions and learn to regulate them) can help reduce vasomotor symptoms. Acupuncture might also be helpful, but more high-quality clinical trials are needed to confirm its effectiveness.23

    Your GP can help you weigh up the pros and cons of each option and find the best fit for you.

     

    The final say

    Menopausal night sweats might feel like a hot mess, but you’re not alone – and there are ways to take back control. Understanding your triggers, making small lifestyle tweaks and seeking support can go a long way toward keeping you cool, calm and rested.10,15

    Start with small changes that suit your lifestyle, and don’t be afraid to ask for help. With the right tools and knowledge, restful sleep is well within reach.

    And remember – menopause is a transition, not a sentence. You’ve got options, resources and plenty of company on this journey.

    Are you curious about HRT and whether it can reduce menopause symptoms? Explore everything you need to know about HRT.
    Disclaimer - The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.

    While we strive for accuracy and balance, please be aware that this article may discuss products available for purchase through Holland & Barrett. Consult a healthcare professional before making any health-related decisions.