If you are in perimenopause (menopause or post-menopause, of course), you’ll know how hot these heatwave evenings can be. Window wide open, fan on full blast, duvet kicked into a bundle at the foot of the bed and yet we’re still dripping in nightsweat. These heatwaves can feel like a cruel cosmic joke as we struggle with external heat on top of the internal furnace we’re trying to dampen every evening. And when we’re talking night after night of broken sleep, damp sheets and overheating, is it any wonder we’re exhausted, ratty and drained before our day has even started?
So why do we get so hot in perimenopause, and what can actually help?
Why am I overheating?
During perimenopause, fluctuating hormone levels – particularly oestrogen – interfere with the way our hypothalamus (the body’s internal thermostat) regulates temperature. We feel this interference as hot flushes, night sweats, and an increased sensitivity to heat. For some of us, this means being drenched by a 2am nightsweat; for others, it’s simply a sensation of heat rising through the day with hot flashes. Either way, it can be uncomfortable and even embarrassing.
“Perimenopause has turned me into an overheated monster” says Jo, 46. “It doesn’t matter what I wear or how cold the room was, I still wake up sticky, sweaty and annoyed.” Familiar?
Here are some practical, expert-backed tips to help us cool down and reclaim our nights – even in the middle of a sweaty British summer.
Choose your bedding wisely
Ditch the heavy duvet and swap it for a 4.5 tog or even a cotton top sheet. Opt for breathable, moisture-wicking fabrics like bamboo, Tencel, or linen. Avoid synthetic blends as they trap heat and sweat.
Top tip: Some women swear by placing a cooling gel mat or chill pad under their pillow or fitted sheet. It doesn’t need to be frozen — just cool — to help regulate your body temperature.
Go for lightweight nightwear (or none at all)
Natural fabrics like cotton or bamboo can help wick moisture away from the skin. Or, if you prefer, ditch the pyjamas altogether. As Maria shared with us, “I sleep better naked, with just a lightweight duvet or sheet on really hot days. It’s the only thing that works and stops me waking up, feeling like I’m sleeping in a puddle.”
If you prefer to wear something in bed (don’t worry, we get it) then try cool fabrics. Our founder, Kate, is a huge fan of cotton muslin PJs. “I bought some from Sainsburys – so cheap and SO good for hot, sweaty nights whether you are peri or not. Surgical menopause means that night sweats are common for me, but I’ve found these to be much cooler than normal cotton pyjamas.”
Get serious about airflow
Fans are a must – ideally more than one if you’re really struggling. A handy hack is to position a bowl of ice or frozen water bottles in front of your fan, and this should help to blow chilled air across the room. Cross-ventilation (a fan in one window and another pulling air out through the door or opposite window) can work wonders, too.
Although it’s not cheap, consider investing in a portable air conditioning unit if you can afford it. Those who have swear it’s a game changer for hot nights and summer sleep.
Keep cool before bed
Something that helps Kate enormously is having a cool shower before bed. “I know it’s not always recommended to leave your hair wet while you sleep – and god knows it’s not doing my pillows any good – but it really helps me to initially get to sleep.” Lower your body temperature with a cool (not cold) shower before bed.
If it’s the middle of the night and a shower is out of the question, you could also try rinsing your wrists, feet, and the back of your neck with cool water or even a handy cooling spray next to the bed, which will help cool your system down. You can also try storing your night cream in the fridge for a quick hit of calm before bed.
Watch what you eat and drink
Did you know that spicy food, alcohol, and caffeine can all raise body temperature and trigger night sweats, especially in the evening? What we eat can have a surprising impact on our whole health, especially during perimenopause. If you are struggling with night sweats and hot flushes, try to have a main meal earlier in the evening (or even at lunch), and stick to lighter, cooler meals when it’s really hot.
It’s also REALLY important to stay hydrated; not just with water, but with electrolytes too if you’re waking up drenched. Don’t worry, you don’t need expensive supplements – a pinch of salt and a squeeze of lemon in water can help replace what’s lost through sweating.
Wind down your nervous system
Heat and hormonal fluctuations can both mess with sleep, but so can the mental load we carry as they can increase stress in our body and reduce our ability to wind down, ready to sleep. Use relaxing routines in the evening to help your brain understand it’s time for rest. Think calm breathing, no doom-scrolling in bed, and perhaps a magnesium bath or supplement if you’re struggling with muscle tension or restless legs.
“I wasn’t just struggling with the heat last summer,” shares Natalie, 42. “It was anxiety too. As soon as I’d lie in bed thoughts and panic would start to whirl for all kinds of reasons. I started doing 10 minutes of deep breathing, got into the habit of leaving my phone downstairs and used a magnesium cream. These all genuinely helped me drift off again after the sweats woke and nearly broke me.”
Try sleep-friendly hormone support
For many of us, HRT can make a huge, transformative difference to hot flashes, night sweats and sleep quality. If you haven’t yet explored HRT and the different options available to you it’s worth a chat with your GP or menopause specialist.
If you can’t take HRT, or would prefer to consider natural alternatives, non-hormonal options like magnesium glycinate or low-dose melatonin (available on prescription in the UK) can be useful if insomnia is a major problem. Some women also find relief from hot flushes and night sweats with supplements like sage or black cohosh – just check with a healthcare professional first, especially if you’re on other medication or using HRT.
If you’re already on HRT and finding you are still suffering, it’s worth reviewing your dose with your GP or menopause specialist. Changing the delivery method might help too – not everyone is able to absorb well transdermal application, for example. Oestrogen patches or gel, combined with body-identical progesterone (if you have your uterus still, or history of endometriosis), can often support more stable hormone levels overnight.
Stop fighting it – but do plan for it
It sounds a bit woo, we know – but accepting (even reluctantly!) that you might be awake at some point during the night can actually help reduce stress. Have a light cotton towel or top nearby for a quick sheet change, and a glass of water ready. If you do wake, try not to turn on bright lights or worse, look at your phone; instead, use a soft glow from a red light or salt lamp.
Some women find it helps to shift their bedtime slightly earlier, or to allow for an afternoon rest if the nights are particularly tough. It’s not lazy – it’s survival.
Perimenopause is a tough enough ride without a heatwave turning your bedroom into a sauna – so hopefully these tips will help make sticky, sweaty nights more manageable. And if you’ve got a tip that works wonders, tell us – we’ll share with The Motherload community, too.
