How to Reduce Night Sweats During Menopause

As you know if you read our blog frequently, the ideas for our blogposts come from many places.

In this instance, we ran a poll on our Facebook group page a couple of weeks back after I had had a breakthrough night sweat, that left me and the bed soaked! I asked what other meno / peri symptoms others were having and 60% of you were experiencing night sweats.

Night sweats can be one of the most disruptive common symptoms of menopause. Waking up drenched is really unpleasant and uncomfortable. Struggling to get back to sleep can leave you exhausted and massively impact your quality of life. If you’re also dealing with pelvic floor issues, the lack of sleep caused by night sweats can make it even harder to focus on maintaining your pelvic health.

The good news? There are practical steps you can take to manage and reduce night sweats, helping you reclaim restful nights. Let’s dive into why night sweats happen, how they can affect your pelvic health, and evidence-backed strategies to keep them in check.

Why Do Night Sweats Happen?

Night sweats are caused by hormonal fluctuations, particularly a drop in oestrogen levels during perimenopause and menopause.

Oestrogen plays a key role in regulating body temperature. When levels decrease, the hypothalamus (your body’s temperature control centre) can become overly sensitive, causing sudden heat surges or "hot flashes" that often strike at night.

Other contributing factors include:

• Stress or anxiety, which can trigger or exacerbate symptoms.
• Diet, especially consuming alcohol, caffeine, or spicy foods close to bedtime.
• Medical conditions such as hyperthyroidism, which can mimic menopausal night sweats.

How Do Night Sweats Affect Pelvic Health?

A lack of good sleep can weaken your ability to manage pelvic floor issues effectively.

Poor sleep is linked to increased stress, which can cause tension in the pelvic muscles, worsening symptoms such as incontinence or pelvic pain. Reducing stress therefore can really help reduce pelvic floor symptoms.

Additionally, interrupted sleep can reduce your motivation to stick to pelvic floor exercises, which need to be done consistently to strengthen and maintain pelvic health.

By reducing night sweats, you’re not just improving your comfort—you’re also supporting better overall health and giving your pelvic floor the care it needs.

Ways to Reduce Night Sweats That Work

1. Create a Sleep-Friendly Environment

• Keep Your Bedroom Cool: Research suggests that a cooler room temperature can significantly reduce night sweats. Aim for a room temperature of around 18°C (64°F).
• Use Breathable Bedding: Opt for moisture-wicking fabrics like cotton or bamboo. Studies show these materials can help regulate body temperature better than synthetic alternatives.
• Invest in a Cooling Mattress or Pillow: Products designed for temperature control, like gel-infused memory foam, can help you stay cool throughout the night.

2. Consider Your Diet

• Avoid Triggers Before Bedtime: A 2017 study published in Menopause highlighted that alcohol, caffeine, and spicy foods can increase the frequency and severity of night sweats. I think my breakthrough night sweat was probably down to the red wine I had that Friday evening!
• Include Phytoestrogens in Your Diet: Foods like soy, flaxseeds, and chickpeas contain plant-based compounds that mimic oestrogen and may help balance hormones.

3. Consider Hormone Replacement Therapy (HRT)

HRT is a proven option for reducing menopausal symptoms, including vaginal dryness, hot flushes and night sweats. According to a 2020 study in The Lancet, HRT significantly reduces symptoms in most women. Discuss with your GP whether HRT is a suitable option for you.

4. Practice Mindfulness Techniques

• Yoga and Mindfulness: A 2018 review in Maturitas found that mindfulness and yoga can help lower stress levels and therefore reduce hot flashes.
• Deep Breathing Exercises: Practicing slow, controlled breathing for a few minutes before bed can calm your nervous system and help prevent night sweats.

5. Stay Hydrated and Dress Clever

• Hydration: Drinking plenty of water during the day can help regulate your body’s temperature. Avoid drinking large amounts just before bed to prevent waking up for bathroom trips.
• Clothing: Wear lightweight, moisture-wicking pyjamas to stay cool and dry.

6. Use Natural Remedies

• Black Cohosh: A 2020 study in Phytomedicine suggested that black cohosh supplements may help reduce hot flashes and night sweats.
• Sage Tea: Known for its cooling properties, sage may help reduce sweating. While studies are limited, anecdotal evidence supports its use for menopausal symptoms.

Pelvic Health Considerations

If night sweats are disrupting your pelvic health routine, start small.

Incorporate shorter, focused pelvic floor exercises in the morning when you’re more rested, and gradually build up to a regular routine. Using our Secret Whispers Pelvic Floor Trainer can help keep you motivated and ensure you’re performing exercises correctly for maximum benefit.

When to Seek Medical Advice

If your night sweats are severe, affecting your daily life, or accompanied by other unusual symptoms like rapid weight loss or a persistent fever, consult your GP to rule out underlying health issues.

A Restful Night Awaits

Reducing night sweats takes a bit of effort, but with these evidence-based strategies, you can create a more comfortable, restful night. Remember, managing night sweats isn’t just about staying cool—it’s about giving yourself the energy and focus to take care of your overall well-being, including your pelvic health.

We’re Here to Help

Navigating menopause and the health challenges that come with it doesn’t have to be overwhelming. At Secret Whispers, we’re here to support you every step of the way, from pelvic floor health tips to practical, comfortable solutions for managing incontinence.

If you’re looking for guidance on strengthening your pelvic floor, our blog has resources on exercises, lifestyle habits, and practical tools to help manage urinary incontinence.  You may also enjoy these recent articles:

Explore More:

How to Manage Menopause Symptoms Naturally

UTIs and Menopause: Causes, Prevention, and Management

Pelvic Floor Exercises: A Guide for Menopausal Women

Have thoughts on this topic? We’d love to hear from you in the comments.  Any questions? Just email us at support@secretwhispers.co.uk and we will get straight back to you. 

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About the Author: Secret Whispers was founded by Julie Colan, a passionate mum and health advocate who saw the need for effective pelvic floor solutions. Now, Helen Rankin, the founder of Cheeky Wipes and Cheeky Pants—known for her award-winning work in sustainable product development—has taken the helm at Secret Whispers. Helen is committed to advancing the company’s mission, believing that women shouldn’t have to accept incontinence as a given. With the innovative Secret Whispers Kegel weights, she aims to offer every woman an effective, reusable solution for pelvic floor health. Try them and take control of your wellness journey today!