Hot flashes are one of the most common menopause and perimenopause symptoms, affecting up to 80% of women during the transition to menopause.¹ They can show up anytime during the day, but when they strike at night, they’re often called night sweats, and they can seriously disrupt sleep.
During perimenopause and menopause, estrogen levels fluctuate and gradually decline. These hormonal changes affect the hypothalamus, the part of the brain that regulates body temperature. When the hypothalamus becomes more sensitive to small temperature changes, it can trigger sudden heat responses in the body.²
This response may cause:
- Sudden warmth spreading through the chest, neck, or face
- Rapid heartbeat
- Flushing or sweating
- Chills after the episode passes3
At night, the body’s attempt to cool itself can lead to excessive sweating that wakes you up, often leaving sheets or clothing damp.
How to Deal With Hot Flashes at Night
Night sweats can feel unpredictable, but small changes to your sleep environment and routine can make a big difference.
Here are several practical strategies that can help you stay cooler overnight.
1. Upgrade Your Sleep Environment
Your bedding can either trap heat or help release it.
Consider switching to cooling bed sheets made from breathable fabrics like bamboo or cotton. These fabrics allow better airflow and help dissipate body heat.
You may also benefit from:
- Lightweight blankets instead of heavy comforters
- Layered bedding so you can easily adjust during the night
- A cooler bedroom temperature (around 60–67°F)
Improving airflow and breathability in the bed can dramatically reduce nighttime overheating.
2. Wear Cooling Pajamas
Clothing matters just as much as bedding. Cooling pajamas made from moisture-wicking fabrics help pull sweat away from the skin and prevent that sticky, overheated feeling.
Look for sleepwear labeled as:
- Breathable
- Moisture-wicking
- Temperature-regulating
Loose-fitting sleepwear can also help your body release heat more efficiently during a hot flash.
3. Keep a Portable Fan Nearby
Sometimes a hot flash comes on suddenly, and quick relief can help you fall back asleep faster.
A portable fan on your bedside table can provide immediate cooling during an episode. Even a small rechargeable fan can create enough airflow to help lower your body temperature quickly.
Some people also keep:
- A chilled gel pack
- A cool washcloth
- Ice water beside the bed
These simple tools can help shorten the duration of nighttime hot flashes.
Natural Remedies for Hot Flashes
In addition to lifestyle changes, some women explore natural remedies for hot flashes to support hormone balance and symptom relief.
One botanical ingredient often studied for menopause symptoms is Black Cohosh, an herb that has been used for decades to help manage hot flashes and night sweats. Some research suggests it may help regulate temperature-related symptoms in certain women.4 5
Other supportive habits may include:
- Maintaining a consistent sleep schedule
- Reducing caffeine or alcohol before bed6
- Practicing stress-reduction techniques like yoga or deep breathing
- Staying physically active
Regular movement is also associated with better sleep and improved menopause symptom management.
Supplements That May Help With Hot Flash Treatment
While lifestyle changes can help, some women prefer additional support through targeted supplements.
MENO Menopause Relief, a supplement designed to support women during menopause, contains ingredients that help address common symptoms like hot flashes, night sweats, mood changes, and sleep disruption.*
This formulation combines clinically researched ingredients, including botanicals traditionally used for menopause support, to help regulate the body’s response to hormonal fluctuations.*
Supplements can be especially helpful when:
- Hot flashes are frequent or intense.*
- Night sweats interfere with sleep.*
- Lifestyle adjustments alone aren’t enough.*
As with any supplement, it’s best to speak with a healthcare professional if you have underlying health conditions or take medications.
When Night Sweats Become Disruptive
Occasional hot flashes are normal during menopause, but frequent night sweats can have real consequences for overall health.
Poor sleep caused by repeated awakenings may lead to:
- Daytime fatigue
- Brain fog
- Mood changes
- Reduced energy for daily activities
If night sweats are severely impacting your sleep, discussing treatment options with a healthcare provider can help you find the most effective approach for your body.
Hot Flash Relief Recap
Hot flashes and night sweats are some of the most common and frustrating menopause symptoms, but they’re also manageable.
Simple changes like using cooling bed sheets, wearing cooling pajamas, and keeping a portable fan nearby can help reduce nighttime discomfort.
And when you want additional support, supplements like MENO Menopause Relief can help address the root hormonal shifts behind hot flashes so you can finally get the restful sleep your body needs.
