Night sweats are basically “hot flushes” or “hot flashes” that happen while you're trying to sleep. They're a real bother during the day, but at least you're awake and can try to cool yourself down. However, in your sleep, you're usually unaware of your increasing temperature until you're woken with soaked nightwear and bed sheets.
What causes night sweats in menopause?
Menopausal night sweats are caused by changes in your hormones which affect your body’s ability to regulate temperature. In particular, dramatic drops in estrogen and progesterone levels affects your brain’s ability to cool you down, and it’s this that triggers hot flashes, and sweating. Because your brain is now less able to regulate your body temperature even the smallest change in temperature can cause blood to rush to the skin’s surface causing excessive sweating.
How long do night sweats last during menopause?
How long do menopausal night sweats last for? Unfortunately there is no set pattern. As there are different stages of the menopause - perimenopause, menopause, and postmenopause – the drop in hormone levels can actually begin with the onset of perimenopause. It’s at this stage that you’re more likely to experience menopausal night sweats, and perimenopausal night sweats can last for an average of 4 years. However, this can differ from person to person. In fact, some women may experience postmenopausal night sweats for some time too.
If you’re worried about prolonged menopausal night sweats, speak to your doctor – they’ll be able to advise you on different routes to take to cope.
How to prevent night sweats during the menopause
As well as being unpleasant, menopausal night sweats can cause serious disruption to your sleep – leaving you feeling tired and frustrated. So what can be done about it?
How to avoid night sweats during menopause
There are all sorts of tricks and tips you can try to get relief from menopausal night sweats. Here’s how to cope with night sweats during menopause:
- Keep the room cool: Put a fan in your bedroom or leave windows open to keep your temperature down.
- Wear natural fibres: Make sure that you wear a cotton rather than synthetic nightie or pyjamas to bed. Natural fibres are more breathable than synthetic alternatives, helping to keep you cooler as you sleep.
- Know your triggers: Spicy foods, caffeinated drinks (such as tea and coffee), and alcohol are all known to be triggers for hot sweats. Try cutting these out before bed to see if it reduces the frequency or severity of your hot sweats.
- Opt for natural sheets: Just as cotton pyjamas are better than polyester when it comes to keeping you cool, 100% cotton sheets and duvet covers are more effective than synthetic alternatives. From sheets to duvet covers and pillowcases, aim for an all-natural sleep environment to help manage menopausal night sweats.
- Avoid memory foam: Memory foam relies on your body heat to make it work – a nightmare if you want to keep cool! We’ve put together some advice on improving your sleep quality if you’ve already got a memory foam mattress.
- Choose light bedding: Ditch heavy bedding in favour of a lighter, thinner duvet. Feeling the chill? Add a wool blanket on top which can be easily tossed aside when you get a little warmer.
- Sleep with wool bedding: There is surprisingly little said about this simple but effective solution – wool is a highly effective natural fibre when it comes to keeping you cool and absorbing moisture.
How wool bedding can ease menopausal night sweats
Believe it or not, thousands of women all over the UK turn to wool to find relief from menopausal hot sweats! When you understand the science behind this miracle fibre, it’s easy to see why. Wool is effective at regulating temperature and is highly absorbent.
In fact, it can absorb more moisture (33%) than other natural fibres such as cotton (10%) or down (5%). By absorbing this moisture while you sweat, wool bedding helps to keep you dry – preventing that clammy feeling that wakes you up. So, you can sleep on in comfort and wake feeling refreshed in the morning.
How wool has helped our customers with menopausal night sweats
Here at Woolroom, we’ve helped hundreds of happy customers find a better night’s sleep – here are just a few:
"For someone who tosses and turns, lies awake worrying at 3.00am and has the night sweats, I seemed a good candidate to return the items after your promise of refunding if no improvement in sleeping (sleep guarantee available on all bedding sets). They have proved quite magic and I have never slept better and will be advising everyone I know to invest in them. Thanks for a superb product, worth every penny!"
"I ordered it originally to help with 'sweating at night' problems to do with my age... the great thing is that I've stayed comfortable and dried off quickly... I'm more delighted than I can say. I know that this duvet is going to become my favourite place of refuge, comfort and rest. It is light and drapey and feels so natural and cosy. Huge thank you's to all concerned..."
Unfortunately, there’s no exact science when figuring out how to stop menopausal night sweats. In fact, you may not be able to stop them altogether. But you can certainly improve your sleep environment to keep you as cool as possible.
Ready to tackle menopausal night sweats and get a better night’s sleep? Get help with sleep during menopause with our range of British wool bedding and build your perfect sleep system today.