Table of Contents
Introduction
Night sweats during menopause can feel like a cruel joke. One minute you’re peacefully asleep, the next you’re overheating, sweating, and wide awake at 2 a.m. These episodes disrupt your sleep and leave you feeling drained the next day.
This blog covers the top menopause night sweats remedies, why they happen in the first place, and how you can reclaim your restful nights.
Whether you’re looking for non-hormonal options or curious about dietary supplements, we’ve got science-backed suggestions that work.
What Causes Night Sweats in Menopause?
Menopause night sweats are mainly caused by fluctuating estrogen levels. As estrogen declines, the hypothalamus, the part of the brain that regulates temperature, becomes more sensitive.
This sensitivity can trick your body into thinking it’s overheating, triggering sweat production and a rise in body temperature to cool down. Stress, alcohol, spicy foods, and hot weather can worsen the issue. Genetics, medical conditions, and lifestyle also play a role.
15 Best Menopause Night Sweats Remedies
These remedies are gentle, holistic, and supportive for your body and mind. Consistency is key—most natural treatments work best over time.
1. Black Cohosh
A traditional herb used for menopause symptoms, black cohosh may help regulate temperature and act as part of menopause night sweats remedies.
Research shows it may mimic estrogen in the brain, offering relief without hormone replacement therapy.
2. Soy Isoflavones
These plant-based compounds act like weak estrogens and are found in tofu, soy milk, and edamame.
Studies suggest soy isoflavones may reduce both hot flashes and night sweats by supporting hormonal balance.
3. Cooling Bedding
Investing in breathable sheets and moisture-wicking pillowcases can make a big difference.
Look for bamboo, cotton, or cooling gel materials to help regulate your body temperature at night.
4. Evening Primrose Oil
This supplement contains gamma-linolenic acid (GLA), which supports hormonal health.
Some women report fewer and milder night sweats when taking it regularly.
5. Sage Tea
Sage has natural astringent properties that may reduce excessive sweating.
Drinking a cup before bedtime can calm your system and keep hot flashes at bay.
6. Vitamin E
An antioxidant that helps balance hormones and reduce inflammation.
Some studies suggest it may decrease the frequency of night sweats and hot flashes.
7. Acupuncture
This traditional Chinese practice stimulates energy points to restore balance.
Clinical trials show it may reduce the severity and frequency of night sweats in menopausal women.
8. CBD Oil
CBD interacts with the body’s endocannabinoid system to promote relaxation and temperature regulation.
It may also help improve sleep and reduce anxiety that often accompanies menopause.
9. Flaxseed
A natural source of phytoestrogens and omega-3 fatty acids.
Regular intake may help ease night sweats and support hormone balance.
10. Cold Showers Before Bed
Lowering your body temperature before sleep can prevent overheating at night.
A quick, cool rinse helps signal your body it’s time to rest.
11. Menopause Sleepwear
Look for pajamas made from breathable, sweat-wicking materials.
Brands now offer sleepwear specifically designed to keep menopausal women cool at night.
12. Chasteberry (Vitex)
This herb may help regulate the pituitary gland, which influences hormone production.
It’s often used for PMS but also shows promise in managing menopause symptoms.
13. Deep Breathing or Meditation
Stress increases the risk of night sweats. Calming practices before bed can help.
Just 10 minutes of deep breathing or guided meditation can regulate your nervous system.
14. Avoid Trigger Foods and Alcohol
Spicy foods, caffeine, and alcohol are known triggers for night sweats.
Cutting back on these can significantly reduce the frequency and intensity of episodes.
15. Keep Your Bedroom Cool
Lower the thermostat, use fans, or open a window to create a chill sleep environment.
The ideal sleep temperature for most people is around 65°F (18°C).
Lifestyle Changes to Reduce Night Sweats
In addition to supplements and herbal remedies, a few lifestyle adjustments can serve as menopause night sweats remedies:
- Stay hydrated: Drink plenty of water to help regulate body temperature.
- Exercise regularly: Gentle activities like walking or yoga support hormonal balance.
- Quit smoking: Nicotine can trigger hot flashes and worsen symptoms.
- Keep a sleep journal: Track what affects your night sweats to identify patterns.
Consistency and self-awareness are key to finding what works best for your body.
Menopause Sleep Tips
Night sweats can interrupt sleep and leave you groggy and irritable the next day. To create a better sleep environment for menopause night sweats remedies, try these:
- Use blackout curtains to keep your bedroom dark.
- Try calming sleep rituals like deep breathing, reading, or journaling before bed.
- Avoid screens for at least an hour before sleep to support melatonin production.
- Invest in a cooling mattress pad or a fan with adjustable settings.
Prioritizing sleep hygiene helps regulate your body clock and reduces the impact of hormonal disruptions.
Frequently Asked Questions
Using cooling bedding, taking a cold shower, and practicing calming breathwork before bed can provide immediate relief. Herbal supplements like black cohosh and sage also offer quick support for some women.
Yes! Options include lifestyle changes, dietary supplements like soy isoflavones and vitamin E, herbal remedies such as sage or chasteberry, and physical therapies like acupuncture. These can all be part of a non-hormonal approach.
If your night sweats are severe, persistent, or disrupting your sleep regularly, consult a healthcare provider. They may want to rule out other health conditions or discuss HRT and additional treatment options.
A Word From Vitamins For Woman
Menopause night sweats can feel relentless—but they don’t have to take over your nights. With the right best menopause night sweats remedies, lifestyle shifts, and a bit of patience, restful sleep is within reach.
Every woman’s menopause journey is unique. Be kind to yourself and explore what works best for your body. Relief is possible, and you deserve to feel rested and well every night.
- Mayo Clinic: Menopause symptoms: Night sweats
- National Center for Complementary and Integrative Health: Menopausal Symptoms and CAM
- NIH Office of Dietary Supplements: Vitamin E
- PubMed: Acupuncture for menopausal symptoms
- JAMA Network: Effect of Plant-Based Therapies on Menopausal Symptoms
- World Health Organization: Women’s Health: Menopause
