3 Ways to Reduce Night Sweats & How to Get Better Sleep

Are you noticing changes in your sleep patterns during perimenopause and menopause? Do you wake up drenched in sweat in the middle of the night, or notice moisture on your clothes and bedding in the morning?

Research has found that vasomotor symptoms, which refer to the dilation and constriction of blood vessels, are common occurrences during menopause. These symptoms include hot flashes and night sweats, which affect up to 80% of women who are reaching the end of their menstrual cycles.

The good news is, we can take steps to stop night sweats and improve our overall sleep—because not enough or poor-quality slumber takes a devastating toll on the body. Here, we’ll take a look at the link between menopause and night sweats, as well as how to reduce them and get better rest through simple yet effective sleep hygiene practices.

Hormonal Changes, Night Sweats, and Sleep Disturbance

In order to better understand night sweats, we’ll need a quick refresher on female hormones. Women have many estrogen receptors in their body, and they produce 3 kinds of estrogen. When these 3 are in balance, women are more likely to enjoy better mood and memory, comfortable body temperature, and restful sleep. Meanwhile, another hormone, progesterone, also promotes calmer moods and better sleep.

In perimenopause and menopause, changes in hormones and in the brain can trigger numerous symptoms around the regulation of body temperature. Levels of progesterone drop, which can lead to sleepless nights. Estrogen levels also plummet, which can disrupt the body’s thermostat—the hypothalamus, an area at the base of the brain—and lead to hot flashes. Women may even notice issues with their mood and memory.

When hot flashes and night sweats disrupt sleep, imbalances in the appetite hormones (ghrelin and leptin) may occur. Without adequate sleep, women are more likely to have elevated levels of ghrelin, which increases appetite. This can lead to unwanted menopausal weight gain.

A 2022 brain-imaging study published in Neurology found that hot flashes, especially night sweats, increased tiny lesions in the brain’s white matter. These lesions are associated with greater risk of cognitive decline, stroke, and other conditions. And a 2024 study pointed to a link between nighttime hot flashes and increases in the biomarkers of Alzheimer’s disease.

Fortunately, we can take comfort in the fact that these menopausal changes don’t need to be permanent; they can resolve over time. But establishing brain-healthy habits and sound sleep hygiene practices will help you cope with this transitional period of life with less disruption and discomfort. Let’s look at some practices you can adopt right now to help stop night sweats and get better sleep.

3 Ways to Stop Night Sweats

Night sweats can occur for a variety of reasons other than perimenopause and menopause, and they may signal a deeper medical issue. Or they can occur as the result of short-term circumstances, like fever, pregnancy, or as a side effect of certain medications. If you’re experiencing night sweats, you may want to rule out any potential underlying causes as a first step.

But, regardless of their cause, try these 3 tips to counteract them:

1. Check Your Temperature

Is your room uncomfortably warm overnight? If so, that could be worsening your night sweats. After all, when the body is overheated, its natural response is to sweat in order to cool down. It’s generally advisable to keep your room in the 60- to 68-degree range, so try 65 degrees Fahrenheit to start and adjust slightly if needed.

 2. Dress Appropriately

Wearing heavy fabrics to bed will only increase the likelihood of night sweats. Try changing out your warm woolens and flannels for breathable, lightweight materials like cotton. Nowadays, there are even moisture-wicking and cooling fabrics available in nightwear. Also keep this tip in mind for your bedding. Use lighter, cooler sheets, pillowcases, and blankets, rather than heavier materials.

 3. Optimize Your Lifestyle

Certain foods and lifestyle choices will help save—or sabotage—your sleep. For example, chili peppers can raise body temperature, interfering with sleep, so try to avoid them, especially at night. Also avoid alcohol, caffeine, high-sodium and high-sugar foods and beverages, and anything that’s ultra-processed. Make sure you incorporate regular exercise and stress-reduction techniques, too. Mindfulness, meditation, deep breathing, yoga, tai chi, and cognitive behavioral therapy are all great options to try for a calmer mind and sounder sleep.

Tana Amen’s Top Tips for Better Sleep

As someone who suffered from insomnia years ago, when I was battling a thyroid condition, I know how frustrating lack of sleep can be. But my struggle also helped me learn the many ways I can encourage a good night’s rest. Here are some tried-and-true strategies I recommend:

Supplements

Sleep medications, especially benzodiazepines like Klonopin, may seem to help you fall sleep, but they actually interfere with your normal sleep cycles and prevent the deeper rest you require. Plus, they can mess with your memory or even become addictive. Instead, reach for natural solutions in supplement form. Some possibilities are time-release melatonin, magnesium, theanine, valerian root, passionflower extract, 5HTP, GABA, and inositol.

Setting the Scene

To get the best sleep possible, set yourself up for success. Cover your windows with blackout curtains or blinds so that sunlight doesn’t disturb you before your desired wakeup time. You’ll also want to turn off any screens at least 1-2 hours before bedtime. Create a nightly ritual that helps your body wind down and prepare for sleep, such as reading a relaxing book, spending time in meditation or prayer, taking a hot bath, or drinking a calming chamomile tea.

Whatever sleep schedule you choose, stick to it so that your body gets used to the same routine. For added support, you might want to invest in a soothing white noise machine, a light-blocking sleep mask, or a fan to keep you cool throughout the night.

Health Assessment

If you find yourself struggling to fall asleep or stay asleep, check for underlying causes. How much alcohol and caffeine are you consuming? Do you have symptoms of sleep apnea? Are you taking any medications that might interfere with sleep? Do you have other conditions, like chronic pain, keeping you up at night? Visit your doctor to ensure all your key health numbers are on target and to rule out or treat any underlying issues. Adding poor sleep on top of an existing health condition is likely to worsen your symptoms—and create new ones.

Better Sleep for Better Health

If night sweats are interrupting your slumber, it’s normal to feel uncomfortable and frustrated. But by implementing the techniques outlined above and maintaining a healthy diet and exercise routine, you can help ease the night sweats that often accompany menopause. As a bonus, these changes will improve your overall well-being.

Sleep is the time when our brain cleans and repairs itself, so it’s a must for optimal memory, learning, and behavior. Over time, proper sleep helps prevent cognitive impairment, from mild forms to more advanced conditions like Alzheimer’s and other types of dementia. In fact, it helps decrease risk for all kinds of chronic diseases, while improving mood, boosting energy levels, and helping control weight.

Sleep also helps us make better choices throughout our waking hours. Without enough sleep, you’re more likely to have trouble concentrating and exercise poor judgment. Lack of sleep is associated with life-altering effects like greater risk of obesity, substance abuse, and even car accidents. That’s in addition to the increased risks for everything from type 2 diabetes and depression to heart attacks and high blood pressure. In other words, prioritizing your sleep means prioritizing your health and longevity, so make sure you get your Zzzs!

At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.

Meet the Author

Tana Amen, BSN, RN, Writer

Tana Amen, BSN, RN is a New York Times bestselling-author, health and fitness expert, Vice-President of Amen Clinics—the world’s leader in brain health, mentor, motivational speaker, and former neurosurgical ICU trauma nurse. By providing science-based guidance along with her authentic, no-holds-barred approach, Tana has won the hearts of millions with her simple, yet effective, strategies to help people win the fight for a strong mind, body, and spirit.