Night sweats: Causes, symptoms, & treatments
Have you ever woken up in the middle of the night, soaked with sweat despite wearing light clothes, wondering what just happened? You can thank night sweats for that, and they’re not just uncomfortable; they can leave you feeling like your body has gone rogue. Research shows that up to 80% of women experience hot flashes or night sweats (vasomotor symptoms) as their hormones shift.
So what’s happening? Your brain’s thermostat (the hypothalamus) is reacting to changing estrogen and progesterone due to perimenopause or menopause, and that reaction shows up in a way that disrupts your sleep, your mood, and your mornings. But here’s the good part: you don’t have to accept it as “just part of the deal.” We’ll walk you through what night sweats mean for you, how long they might last, and what you can do to take back your nights and your rest.
What are menopausal night sweats?
Night sweats are those deep, overwhelming waves of heat that hit while you’re asleep. The kind that leaves you drenched in sweat, wakes you up, and makes the next day harder. They’re the nighttime version of hot flashes or vasomotor symptoms (VMS): sudden heat surges with flushing and sweating that wake you from sleep and can leave bedding soaked. They’re common in perimenopause and menopause as hormonal changes occur, directly affecting the brain’s temperature control.
What causes night sweats?
As your body shifts into perimenopause and menopause, your estrogen levels drop and fluctuate. These hormone changes interfere with your brain’s temperature regulation system (the hypothalamus). In effect, tiny temperature changes trigger full-scale “cool-down” responses like flushed skin, racing heart, and heavy sweating. On top of that, things like stress, spicy foods, caffeine, alcohol, and a warm sleep environment can make night sweats even worse.
Treatment and prevention of night sweats during perimenopause and menopause
Relief can come from medical treatment, simple changes at home, or both. The right plan for comfort and relief depends on your symptoms, timing, and health history. Let’s take a look at some options:
Menopause hormone therapy (MHT)
Menopause hormone therapy (MHT), sometimes called hormone replacement therapy (HRT), is the most effective treatment for night sweats and hot flashes caused by perimenopause and menopause.
It works by restoring estrogen levels that naturally decline during this transition. When estrogen stabilizes, the part of your brain that regulates temperature becomes more balanced. This helps reduce those sudden heat surges and nighttime sweats that disrupt your rest. Many women notice relief within weeks of starting treatment.
Nonhormonal medications
If hormones aren’t right for you, or if you prefer to try something else first, there are proven nonhormonal options that may be able to help you:
- Fezolinetant (Veozah): This newer, FDA-approved medication targets the part of the brain that regulates temperature. Clinical trials show it can reduce night sweats and hot flashes by more than 60%, without using hormones.
- SSRIs and SNRIs: Certain antidepressants, like paroxetine or venlafaxine, can help lessen hot flashes and night sweats — especially if you also experience mood changes or sleep issues.
- Gabapentin and Clonidine: These can be helpful if your symptoms are worse at night or interfere with sleep.
Every woman’s experience is different. Your QuickMD provider can help decide which option feels safest and most comfortable for you.
Lifestyle changes to improve night sweats
Move your body
Dr. Sheryl Ross (Dr. Sherry), Chief Medical Officer of Women’s Health at QuickMD, reminds us that movement can make a big difference:
“Exercising as little as 30 minutes 3 days a week can show immediate health benefits. Aerobic exercises such as brisk walking, jogging, bicycling, and swimming are especially helpful for menopausal women. If you’re not ready for aerobic exercise, stretching and simple balance or stability exercises are a great start.”
Regular movement supports circulation, reduces stress, and helps with weight management, all of which can ease the intensity of night sweats over time.
Avoiding certain triggers
Certain foods, drinks, and habits can make night sweats worse. Common triggers include:
- Spicy foods, alcohol, and caffeine
- Hot drinks before bedtime
- Smoking or nicotine
- Tight, heavy clothing or bedding
Try keeping a short sweat diary to notice when your symptoms are worst, as this can help you pinpoint what’s triggering your night sweats and what’s helping.
Create a cool, calming sleep routine
Dr. Sherry also recommends creating an environment that helps your body stay comfortable overnight:
“Keeping the bedroom cool through an air conditioner or nearby fan, wearing light, breathable, moisture-wicking pajamas, using cooling sheets or a cooling bed pad, and practicing relaxation techniques to minimize stress are all helpful strategies to reduce hot flashes and night sweats and get a good night’s sleep.”
Small steps like these can help your body relax before bed and make a big difference in how you sleep.
Nourish your body
Your diet can play an influential role in how your body handles heat changes.
- Focus on whole, fresh foods like colorful fruits and vegetables, whole grains, and lean proteins.
- Stay hydrated. Water and herbal teas keep you cool and replace fluids lost through sweating.
- Try adding foods rich in phytoestrogens (plant-based compounds that mimic estrogen slightly), like soy, flaxseeds, or chickpeas.
- Limit alcohol and ultra-processed foods, which can make night sweats worse for some women.
If you’re not sure what to change, your QuickMD doctor can help you create a realistic plan that fits your lifestyle.
How long do night sweats last?
The truth is — it varies. Some women notice night sweats fade within a few years of menopause, while others experience them for longer. Every body attunes to hormonal changes differently.
According to the Study of Women’s Health Across the Nation (SWAN), hot flashes and night sweats can last an average of seven to ten years, and for many women, continue for four to five years after their final period. Over time, the frequency and intensity usually lessen, especially with self care and treatment.
Dr. Sherry explains:
“Hot flashes begin in perimenopause and can persist for seven to ten years. Since perimenopause occurs up to ten years before the menopause transition, many suffer from hot flashes for longer periods depending on when symptoms first appear. Typically, hot flashes begin in your late forty’s and continue through the first few years of menopause.”
That may sound discouraging, but it’s important to remember there are options and steps you can take to help ease these disruptive hormonal symptoms. Night sweats don’t have to control your sleep or your days. At QuickMD, we can help you find treatment that works for you whether that’s with precription medication or nonhormonal options, we can also walk you through lifestyle changes that can help support you during this stage of life.
Waking up drenched or tossing through the night? See how hormone therapy can help you regain control.
Hormonal changes during perimenopause and menopause can disrupt your sleep and leave you feeling exhausted. QuickMD doctors can help you rest easier with personalized hormone therapy so you can get the rest you need without waking up drenched.
We just launched our Menopause Hormone Therapy Membership in select states, and your first month’s on us. You’ll get to meet with a doctor, ask all your questions, and see if treatment might help.
If you love it and want to keep going, it’s $ 79/month after that, with special member pricing on medication and regular access to your doctor. And if you decide it’s not for you – that’s totally fine too. Get started by booking your free visit now.
