*Content reviewed by HotPause Health Medical Advisor & Board-Certified OB/GYN Dr. Beverly Joyce

Understanding and Managing Menopausal Night Sweats

Menopause brings about significant changes in a woman’s body, and one of the most discomforting symptoms are night sweats. Women’s health and menopause expert, Dr. Beverly Joyce explains why waking up in the middle of the night, hot, drenched in sweat, and possibly needing to change your clothes and sheets, can be distressing. Night sweats, a common vasomotor symptom (VMS) of menopause, involve sudden, intense feelings of heat leading to sweating, red skin, and an accelerated heartbeat, sometimes mimicking a panic attack. The experience can last from a few moments to longer, often leaving you feeling chilled afterward.

What Causes Menopausal Night Sweats?

The main culprit behind night sweats during menopause is the hormonal turmoil happening within your body. As estrogen levels decline, it can disrupt your internal thermostat, housed in the brain’s hypothalamus, causing your body to incorrectly trigger responses to cool down, hence the sweating.

Nigh Sweat Facts

• Duration: It’s reported that up to 80% of peri/menopausal women experience night sweats and hot flashes, which can begin years before the last menstrual period and last for seven to nine years, with about a third of women experiencing them for a decade or more.
• Stress Levels: Research indicates night sweats can cause higher stress levels compared to hot flashes alone, potentially increasing the risk for depression.
• Diverse Experiences: Studies have shown that night sweats can occur earlier and more intensely for Black women than white women, suggesting potential sociocultural or genetic factors at play. Conversely, women in countries like China and Japan report fewer and less intense hot flashes, possibly due to dietary factors.

Relief and Cooling Solutions

• Keep Cool and Comfortable: Maintaining a cool environment in your bedroom can significantly reduce the frequency and intensity of night sweats. Using fans, air conditioning, or opening windows can help, as can sleeping in lightweight, breathable pajamas and using bedding designed to keep you cool.
• Avoid Triggers: Identify and avoid potential triggers such as spicy foods, caffeine, alcohol, and stress, especially before bedtime.
• Slow Breathing Techniques: Practicing slow breathing exercises, six to eight breaths per minute for 15 minutes twice a day, has been reported to help decrease the severity of night sweats.
• Consider Hormone Replacement Therapy (HRT): HRT is particularly effective in alleviating vasomotor symptoms of menopause, such as hot flashes and night sweats. Many studies have showcased the efficacy of HRT in reducing bothersome vasomotor symptoms.
• Seek Non-Hormonal Treatments: For those who prefer or need an alternative to hormone therapy, non-hormonal medications like Brisdelle (paroxetine) or certain other prescription medications have been approved and can be effective in treating menopausal symptoms. Fezolinetant (Veozah) is the newest non-hormonal medication to treat vasomotor symptoms.

When to Seek Help

It’s essential to remember that night sweats aren’t always caused by menopause. Various medical conditions and medications can lead to similar symptoms. If night sweats persistently disrupt your sleep or you experience them alongside other concerning symptoms, it’s crucial to consult with a healthcare provider to determine the underlying cause and explore appropriate treatment options.

Conclusion

Night sweats during menopause can be a challenging symptom to live with, significantly impacting your sleep quality and overall quality of life. However, by understanding their causes, implementing strategies for relief, and seeking professional advice when necessary, it’s possible to manage these symptoms effectively. Remember, you’re not alone in this journey, and support is available to help you navigate these changes more comfortably.