How To Manage Menopausal Night Sweats

You go to bed, fall asleep, then wake a couple of hours later, drenched in sweat. You change clothes, drink water, but can’t go back to sleep. Night sweats can make life difficult, but you can do a few things to enjoy better sleep.

Perimenopause is the period, usually a few years, leading up to menopause. When people talk about symptoms associated with menopause, like night sweats, they are referencing perimenopause.

Some bad news: Perimenopause can last as long as 10 years! For most women, though, it lasts about four or five years. Still, dealing with night sweats for several years means a loss of high-quality sleep, and that can affect your overall health.

At Wynantskill Family Medicine, Dr. Scott Parrotta and Dr. Ritchie Parrotta want you to enjoy optimal health throughout your life. If you aren’t sleeping well, you’re likely dealing with other issues such as difficulty concentrating and a lack of energy to do the things you need to do, along with others. We’ve put together these tips to help you enjoy better sleep, even during perimenopause.

The why and how of night sweats

Pretty much everyone has gone to bed comfortable and awoken to find the blankets are too heavy, but night sweats aren’t like trying to sleep on a hot summer’s night. You may wake up with your pillow, clothing, and even your sheets soaked with sweat.

It’s possible to have night sweats that aren’t due to perimenopause. Other causes of night sweats may include:

Thyroid disease
Infections
Cancer
Side effects of some medications

Some people may have night sweats if they drink alcohol or caffeine before going to bed.

However, if you’re in perimenopause, night sweats happen as a result of declining estrogen levels. Estrogen is important in regulating your body temperature. Some women use body temperature as a way to determine whether they are ovulating.

Night sweats and hot flashes are the same during perimenopause, except, of course, night sweats occur at night.

What you can do

Although night sweats aren’t a cause for concern about your health when they’re caused by perimenopause changes, they can cause you to lose sleep. In turn, lack of sleep can cause persistent fatigue, problems focusing, moodiness, and other issues. Here are some things you can do to help lessen the likelihood of night sweats.

Consider your sleepwear

Choose pajamas made of a material that will help wick moisture away from your skin so that your body can cool itself. Natural fabrics like cotton or bamboo can help. Polyester, fleece, nylon, and other synthetic fabrics can make things worse.

Your bedding matters

Similarly, seek bedding made of natural fibers. You may also want to use layers of bedding so that you can remove them as needed to adjust your temperature. One heavy comforter makes it more difficult to modify your temperature than simply removing a layer or two.

Some companies are making bedding designed to help keep you cool as you sleep, too. Look for pillows, bedding, and mattresses that can help lower your body temperature.

Mind the thermostat

Most people sleep better in a cooler room, and if you’re experiencing night sweats, that’s probably especially true. Turn the thermostat down a few degrees before bed, and your bedding and space will be more comfortable.

You might also consider adding a fan. The white noise from the fan may help as much as the air circulation.

Caffeine and alcohol limits

You should consider giving yourself a cut-off time for caffeine or alcohol that is several hours before you plan to go to bed. Both substances can raise your body temperature while you sleep, and both are known to negatively affect sleep quality.

Cool packs might help

If your night sweats are especially intense, you may want to put some cold packs in an insulated bag near your bed so they are within easy reach. Another approach is to put a cold pack under your pillow so you can flip your pillow and enjoy the coolness. The only thing to be aware of is the possibility of condensation.

Hormone replacement therapy

Hormone replacement therapy, or HRT, can provide relief in many cases. It’s important to discuss the benefits and drawbacks and whether you’re a good candidate for HRT with your doctor.

Get relief

Good health requires good sleep, and the doctors and staff at Wynantskill Family Medicine want to help you enjoy both. Schedule your appointment today to learn more about how you can manage the uncomfortable symptoms associated with perimenopause.