Beating Night Sweats: Your Guide to a Cooler Sleep
Waking up drenched in sweat is more than just uncomfortable—it's a major disruptor of the restorative sleep you need. Understand why night sweats happen during menopause and learn how to get relief.
What Are Night Sweats?
Night sweats are simply hot flashes that occur while you're sleeping. They are episodes of intense heat and sweating that can be severe enough to soak your nightclothes and bedding.
Like daytime hot flashes, they are caused by your brain's temperature-control center (the hypothalamus) being thrown off by fluctuating estrogen levels. This hormonal chaos can be exacerbated by dips in blood sugar or spikes in stress hormones during the night.
Actionable Tips for Managing Night Sweats
Keep your bedroom cool, ideally between 60-67°F (15-19°C). Use breathable bedding like cotton or bamboo.
Avoid alcohol, caffeine, spicy foods, and large meals within 2-3 hours of bedtime, as they can all trigger night sweats.
Engage in relaxing activities like reading, gentle stretching, or a warm (not hot) bath before bed to lower stress hormones.
Choose lightweight, loose-fitting sleepwear made from natural, moisture-wicking fabrics.
Drinking plenty of water throughout the day can help your body regulate its temperature more effectively at night.
Track Your Habits, Find Your Triggers
Did that glass of wine lead to a rough night? Does stress from your day follow you to bed? The Luniran app helps you connect the dots between your daily actions and your nighttime symptoms, empowering you to make targeted changes.
Start Tracking in the App