Menopausal Night Sweats Explained

Have you ever woken up at night feeling clammy and kicking off the covers? Maybe you’ve even realized that your pajamas and sheets were soaked in sweat.

These are night sweats—and if you’re in your 40s or 50s, they’re probably menopause-related.

An estimated 75-80% of women in peri- and postmenopause experience hot flashes and night sweats. They last for an average of seven to nine years, but can affect some people for far longer.

The Impact of Night Sweats on Sleep

Night sweats are hot flashes that occur during sleep. While some pass unnoticed, about 70% of them cause you to wake up.

While some perimenopausal women only experience occasional, mild night sweats, they can be severe for others. In these cases, night sweats are responsible for 80% of the time someone spends awake at night.

While night sweats are a major sleep disruptor around menopause, they’re not the only factor. Breathing issues (sleep apnea), restless legs and clinical insomnia also need to be identified and treated to get you back to a good night’s sleep.

Why Do Night Sweats Happen

Hot flashes and night sweats are one of the many symptoms that result from menopause-related hormonal changes in the body.

Your body maintains a relatively constant temperature, with slight fluctuations throughout each 24-hour day. The intense hormone changes during menopause affect the temperature regulation centers in the brain, causing them to react strongly to small changes in temperature. This enthusiastic attempt to cool you down causes sweating, flushing, and increased heart rate.

Other Causes of Night Sweats

Night sweats can happen to men and women of all races and ethnic groups. They can occur for various reasons, including cancer, infections, autoimmune disorders, and serious diseases such as tuberculosis and HIV. Obesity also increases the risk of night sweats.

Night sweats can also be triggered by mental health conditions like anxiety and depression. Ironically, medications like antidepressants can also increase the probability of night sweats.

Strategies for Managing Your Night Sweats

Triggers for night sweats include:

• Spicy food, caffeine and alcohol
• Eating a large or heavy meal before bed
• Sleeping in a warm room
• Stress and anxiety

Try these strategies to reduce the frequency and severity of your night sweats:

• Modifying your diet and eating a smaller meal earlier in the evening
• Use anxiety-reducing techniques such as meditation or breathing exercises before bed, and to help you fall back asleep if you’re awoken by a night sweat
• Sleep in a cool room with layers that can be removed if your body temperature increases. Recently, companies have innovated on breathable, moisture-wicking sheets and pajamas.
• Keeping a cold bottle of water handy
• For women with severe hot flashes and night sweats, hormone therapy may be an option.

Night Sweats and Mental Health

Poor sleep is a major contributor to mental health issues, so it comes as no surprise that research has shown that women with hot flashes or night sweats have a higher risk of depression. Being aware of the link between depression, hot flashes, and sleep disturbance is important. Ask for help from a mental health professional if you’re concerned about your mental health.

Waking up from night sweats, changing your pajamas and bedclothes, and then trying to fall back asleep is a frustrating experience for women. Fortunately, several options exist to control this disruptive pattern and improve your sleep and well-being.

Don’t give up reclaiming a good night’s rest. With insights about triggers, persistence and some professional help if needed, better sleep is possible!