How To Reduce Your Menopause Night Sweats

Night sweats are one of the most common symptoms in perimenopause and in fact, they often continue post menopause. It usually looks like excessive sweating during sleep, leading to damp or soaked nightclothes and bedding. Menopause night sweats can be attributed to hormonal changes that occur during and after menopause.


During menopause, the levels of oestrogen and progesterone in a woman’s body decrease significantly. These hormonal fluctuations can disrupt the body’s temperature regulation system, leading to hot flushes or flashes and night sweats. The exact mechanisms behind this process are not fully understood, but it is believed that the decline in estrogen levels affects the hypothalamus, which is responsible for regulating body temperature. The hypothalamus plays a crucial role in maintaining body temperature by triggering responses such as sweating or shivering. In menopause, hormonal changes may cause the hypothalamus to become more sensitive to even small temperature changes, leading to exaggerated responses. This can result in sudden and intense hot flashes, including night sweats.


How To Reduce Your Menopause Night Sweats


Night sweats can be quite bothersome and can disrupt sleep patterns, leading to fatigue and decreased quality of life. Some women may experience them occasionally, while others may have them regularly.


I suffer occasionally from them, and when they do come they are therefore a surprise, meaning I’m not prepared. I get them a few times throughout the night resulting in feeling terrible the next day, affecting my mood and also my performance at work. I tried MenoMat by CoolSoft Sleep to see if it helped. And it did (and also is great for hot weather!).


MenoMat is a single cooling mat that you lay on top of when you sleep. It has a pillow sleeve that you put your pillow into ensuring your head keeps cool too. You can also swap this to be at the bottom of the bed to keep your feet cool. It feels cool to the touch straight away and is lightweight meaning it is easy to take away with you. It is a single bed size meaning it takes up half of a double bed so your partner need not sleep on it.


The fabric regulates your body temperature and also works to evaporate moisture keeping you dry. I made a video about it…



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A post shared by E Kate Beavis (@fearlessat50)


I have a 10% off code (kate10) which you can use here.  They will also send out a fabric sample for free.



As well as using the MenoMat there are other natural things you can do to help reduce your menopause night sweats:


Keep your bedroom cool

Lowering the temperature in your bedroom can help create a more comfortable sleeping environment. Use a fan or air conditioning to cool the room and consider using breathable bedding materials.



Dress in lightweight clothing

Wear lightweight, breathable sleepwear made from natural fabrics such as cotton or bamboo. Avoid synthetic materials that can trap heat and moisture.



Use moisture-wicking bedding

Invest in moisture-wicking bedding that are designed to absorb and draw away moisture from your body, keeping you drier and more comfortable during the night. Even if using the MenoMat you will want your duvet cover to also keep you cool.



Practice relaxation techniques

Stress and anxiety can exacerbate night sweats. Engage in relaxation techniques such as deep breathing, meditation, or yoga before bed to promote calmness and reduce stress levels.


How To Reduce Your Menopause Night Sweats



Avoid triggers

Identify and avoid triggers that may contribute to night sweats, such as spicy foods, caffeine, alcohol, and smoking. These substances can increase body temperature and trigger sweating.



Stay hydrated

Drink plenty of water throughout the day to stay hydrated. This can help regulate body temperature and reduce the intensity of night sweats.



Seek medical interventions

If lifestyle modifications are not providing sufficient relief, consult with a healthcare professional. They may recommend hormone replacement therapy (HRT) or other medications to help alleviate night sweats and other menopausal symptoms. However, it’s important to discuss the potential risks and benefits of these treatments with your doctor.



Remember, everyone’s experience with night sweats during menopause is unique, so finding the most effective strategies may require some trial and error. It’s important to listen to your body and consult with a healthcare professional for personalised advice.

How To Reduce Your Menopause Night Sweats


This is a collaborative post – all views are my own, however.


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