SLEEP & NIGHT SWEATS

Sleep & Night Sweats: Why Your Bed Suddenly Feels Like a Sauna

If sleep used to be easy and now feels completely unpredictable — you are not imagining it.

One minute you’re freezing, the next you’re kicking the duvet off, then lying awake at 3am wondering how your body forgot how to sleep. Add night sweats into the mix and suddenly bedtime feels more stressful than restorative.

This is one of the most common experiences in perimenopause and menopause — and it is not a personal failing.

Why night sweats happen

Oestrogen plays a key role in regulating body temperature. As levels fluctuate and decline, the brain’s temperature control centre becomes far more sensitive. Small changes in room temperature, stress levels or blood sugar can trigger a sudden heat surge.

Your body thinks it’s overheating — even when it’s not — and reacts by increasing blood flow to the skin and triggering sweating.

It’s uncomfortable, disruptive, and exhausting… but it’s also physiological, not psychological.

The stress–sleep–sweat cycle

Once night sweats interrupt sleep, stress hormones rise. Cortisol increases, melatonin drops, and the nervous system moves into a more alert state.

That’s why many women wake up hot, wired and unable to drift back off — even when they’re exhausted.

The goal isn’t to force sleep.

It’s to help your body feel safe enough to rest again.

Practical ways to support better sleep

You don’t need perfection. Small changes done consistently can make a real difference.

Cool the environment

Lower the bedroom temperature slightly, use breathable bedding, and dress in light, natural fabrics. If you’re a one-leg-out-the-duvet sleeper, that’s strategy — not failure.

Support blood sugar overnight

Low blood sugar can trigger adrenaline release, which worsens night sweats and night waking. A small protein-rich snack in the evening can help stabilise this.

Review evening habits

Alcohol, spicy foods, late caffeine and heavy meals can all increase the likelihood of night sweats. You don’t need to remove them forever — just be aware of patterns.

Create a real wind-down

Scrolling, emails and constant stimulation keep the nervous system alert. Gentle stretching, breathing, reading or a calm routine signals safety and rest.

Consider magnesium

Magnesium can support nervous system regulation and sleep quality for many women. It’s not a cure-all, but it can be a helpful part of the picture.

One important reframe

Broken sleep does not mean broken health.

A poor night doesn’t undo your progress, damage your hormones or mean you’re failing. Midlife sleep is often fragmented — and your body is adapting.

Your job isn’t to push harder.

It’s to listen more closely.

You’re not alone

Sleep disruption and night sweats are incredibly common — yet so many women suffer silently, assuming it’s “just how it is now”.

It doesn’t have to be.

With the right support, understanding and gentle adjustments, sleep can improve — even if it looks different than it used to.

If you’d like to explore this further, you can listen to my podcast episode Sleep & Night Sweats, or join the conversation with me over on Instagram and Facebook.

Because this season isn’t about forcing your body to behave —

It’s about learning how to support it properly.