Evening Routines That Reduce Night Sweats

Night sweats are one of the most talked-about (and complained-about!) symptoms in menopause. Good news: a few tweaks to the way you wind down can lower core body temperature, calm hormones, and help you stay drier till morning.

Quick note: The tips below are based on peer-reviewed studies and recommendations from major health organizations, but they’re not a substitute for medical advice. Persistent or sudden night sweats can signal other conditions, so loop in your clinician if you’re unsure.

Why do we heat up at night?

During perimenopause and post-menopause, estrogen levels fluctuate. This confuses the hypothalamus (your internal thermostat) and narrows the “comfort zone” between too hot and too cold. The body overshoots and triggers sweating to cool down. North American Menopause Society

Science-backed evening habits

1. Keep the bedroom Arctic-lite 🌬️

• Set the thermostat to 60–67 °F (15–19 °C).
• Use a quiet fan; airflow helps sweat evaporate.
• Store a cool-gel pack under your pillow and flip it when you feel heat building.
Sleep Foundation

2. Time workouts wisely

Late-night high-intensity exercise can raise core temp for hours. Aim to finish vigorous workouts ≥3 h before bed, or switch to gentle yoga/stretching in the evening.
PubMed

3. Eat light and early

Heavy, spicy, or high-fat meals rev metabolism and body heat. Try to:
• Have dinner 2–3 h before bedtime.
• Limit chilli, curries, and large protein portions after 7 p.m.
Harvard Health

4. Sip smart

• Caffeine and alcohol widen blood vessels—hello, hot flush. Cut them after mid-afternoon.
• Opt for water infused with cucumber, mint, or a small glass of chilled soy milk (phytoestrogens!).
Mayo Clinic

5. Shower warm, finish cool

A 5-minute warm shower relaxes muscles; ending with 30 seconds of cool water drops skin temperature and signals the body to release heat.
Journal of Physiological Anthropology

6. Choose cooling fabrics

• Pajamas: bamboo, cotton, or moisture-wicking athletic wear.
• Bedding: percale or linen sheets, lightweight down-alternative comforter.
Consumer Reports

7. Practice paced breathing

Slow breathing (6–8 breaths/min) activates the parasympathetic system, shown to cut hot-flash frequency by up to 44 %. Try 15 minutes before lights-out.
NIH

8. Digital sunset 🌅

Blue light delays melatonin and may worsen temperature dysregulation. Dim screens or use a blue-light filter 1 h before bed.
Sleep Medicine Reviews

One-Minute Checklist

✔️ Thermostat ≤67 °F
✔️ Dinner finished by 7 p.m.
✔️ No caffeine/alcohol after 3 p.m.
✔️ Warm-to-cool shower
✔️ Breathwork or gentle stretches
✔️ Cotton/Bamboo PJs & light bedding
✔️ Screens off 1 h before bed

Stick this list on the fridge or inside the closet door for an at-a-glance reminder!

When to call your healthcare provider

• Night sweats drench bedding nightly
• Accompanied by weight loss, fever, or irregular bleeding
• No relief after lifestyle tweaks or over-the-counter remedies

You may be a candidate for hormone therapy, non-hormonal meds (e.g., SSRIs, gabapentin), or further investigation for infections, thyroid issues, or sleep apnea.
ACOG

Takeaway

A cooler room, smarter meal timing, breathable fabrics, and a calming wind-down routine can dial back the thermostat chaos of menopause. Experiment, track what works in your app, and celebrate the dry sheets ahead!