SUMMARY

In this blog post, we’ll be covering yet another annoying menopause symptom- night sweats.  We’ll cover why night sweats occur during menopause and offer evidence-based strategies for managing and alleviating this bothersome symptom.

What Are Night Sweats?

Night sweats are episodes of excessive sweating that occur at night, often during sleep, and can be severe enough to drench sleepwear and bedding. Night sweats are closely related to hot flushes, which are a common vasomotor symptom of menopause. (See our breakdown of hot flashes here.) Night sweats can disrupt sleep, leading to fatigue and negatively impacting quality of life.

Why Do Night Sweats Happen During Menopause?

The primary cause of night sweats during menopause is hormonal fluctuations (no surprises here!), particularly the decline in estrogen levels. Here are the key factors contributing to night sweats:

1. Hormonal Changes: Because of decreased available estrogen, the hypothalamus (the part of the brain that acts as the body’s internal thermostat) becomes sensitive to small changes in body temperature. This sensitivity can cause the brain to mistakenly perceive that the body is overheating at random times, triggering a hot flush to cool down. In a hot flush, the blood vessels under the skin enlarge, in an effort to bring more  blood to surface of the skin to dissipate heat. This causes the flushing sensation and redness associated with the hot flush. To regulate this heat release, sweating occurs to help remove additional heat. This sweating can lead to a chill once the initial flush is over.

2. Vasomotor Symptoms: Night sweats are a type of vasomotor symptom, which result from changes in blood vessel dilation and constriction caused by hormonal changes.

3. Stress and Anxiety: Emotional stress and anxiety, which can be heightened during menopause, may also contribute to night sweats. The body’s stress response can exacerbate vasomotor symptoms, including night sweats and hot flushes.

4. Lifestyle Factors: Certain lifestyle factors such as consuming spicy foods, caffeine, alcohol, and smoking can trigger or worsen night sweats. Being overweight can also increase the likelihood of experiencing night sweats.

How to Manage Night Sweats During Menopause

Lifestyle Modifications

1. Maintain a cool sleeping environment: Keep your bedroom cool and well-ventilated. Use lightweight, breathable bedding and sleepwear made from natural fibers like cotton. A fan or air conditioner can also help maintain a comfortable temperature. Some people have success with cooling mattress pads. 

2. Practice good sleep hygiene: Practicing good sleep hygiene can improve overall sleep quality and help manage night sweats. This includes maintaining a regular sleep schedule, creating a relaxing bedtime routine, and avoiding screens before bedtime. At Strong In Menopause, we can help you discover what good sleep hygiene looks like for you, and we can help you make a plan and help you with accountability. 

3. Avoid your triggers: Determining what might trigger a hot flush, and then avoiding those things can be helpful in reducing night sweats. It may also help to eat smaller, more frequent meals rather than large ones, especially before bedtime.

4. Stay hydrated: Drink plenty of water throughout the day to stay hydrated. Avoid hot drinks before bedtime.

5. Practice relaxation techniques: Techniques such as deep breathing, meditation, and progressive muscle relaxation can help reduce anxiety and stress, potentially lessening the severity of night sweats.

Medical Treatments

(We aren’t doctors- please talk to your medical provider for more information!) 

1. Hormone Replacement Therapy (HRT): HRT can be effective in reducing night sweats by stabilizing hormone levels. However, it is important to discuss the risks and benefits with a healthcare provider to determine if HRT is appropriate for you.

2. Non-Hormonal Medications: Certain medications, such as selective serotonin reuptake inhibitors (SSRIs) and gabapentin, have been shown to reduce the frequency and severity of night sweats. These options can be particularly useful for women who cannot or prefer not to use HRT.

3. Alternative Therapies: Some women find relief from night sweats through alternative therapies such as acupuncture, herbal supplements, and phytoestrogens (plant-based estrogens). It is important to consult with a healthcare provider before starting any new supplement or therapy to ensure safety and efficacy.

Conclusion

Night sweats during menopause are a common and distressing symptom, but they are manageable with the right strategies. By understanding the underlying causes and implementing evidence-based treatments, women can significantly improve their quality of life during this transitional period. Staying hydrated, avoiding triggers, sleeping in a cool room, and practicing good sleep hygiene can go a long way in reducing this frustrating symptom.