09/25/2025
Night sweats are one of the most disruptive symptoms of perimenopause and menopause, often leaving women awake, uncomfortable, and exhausted. Since these sweats are triggered by hormonal changes affecting the body’s temperature regulation, one of the most effective and immediate solutions is to keep your sleep environment cool.
How to Do It:
1. Lower the thermostat to around 18–20°C (65–68°F), which research shows supports deeper, more restorative sleep.
2. Use breathable bedding like cotton or linen, which wicks moisture away from the skin and prevents overheating.
3. Choose moisture-wicking pajamas or even try layering so you can adjust easily during the night.
4. Add air circulation with a ceiling fan or bedside fan for continuous cooling.
5. Keep cold water nearby to sip if you wake feeling overheated.
Cooling your environment won’t stop night sweats altogether, but it can significantly reduce their impact, helping you fall back asleep faster and improve overall sleep quality. Better sleep translates into better mood, sharper focus, and more resilience for navigating daily life during menopause.
For more information on Perimenopause and Menopause, reach out to Papillon Menopause Centre!
Calgary : (403) 263-0661
Okotoks : (403) 982-7771
