Waking up from a restful sleep on your period only to feel hot and sweaty can leave you wondering what happened. Was it a bad dream? Did the heater turn on? Is something wrong? When your body experiences hormonal changes, night sweats can occur. Therefore, while night sweats are a common symptom of menopause, they are also a symptom while on your period. Two hormones in particular, estrogen and progesterone play a role in these night sweats. When progesterone increases, estrogen decreases, and the fluctuation can affect the hypothalamus, which is responsible for regulating internal body temperature.
Sleep is important, period. So, you might be wondering how you can avoid night sweats. Keep reading to learn more about why you might be experiencing night sweats on your period and how to manage them.
Why do I get night sweats during my period?
Women may experience night sweats at different times during their cycle. For example, women with premenstrual syndrome (PMS) may experience night sweats before and or during their period.
Night sweats or hot flashes during your period often occur because of the fluctuations of the sex hormones estrogen and progesterone. In addition, estrogen often helps your body maintain a cooler temperature.
How to prevent period night sweats?
Being on your period may cause you to have unwanted symptoms such as brain fog and cramping. While on your period, you may feel more tired. Sleep is an important part of feeling less tired, but when your sleep is interrupted by night sweats, you’re probably wondering how to make them stop. Here are some ways to manage night sweats to promote more restful sleep.
Regulate room temperature
While we all have our personal preferences, the ideal room temperature for sleeping is around 65 degrees Fahrenheit. Try adjusting the temperature of your room or sleeping with a fan. You might also want to ask others sleeping in the household if they are hot, too. Before you lay your head for a night’s sleep, leave some chilled water by your bedside. In the event you do wake up, you can drink some to cool down without getting up..
Place a cold pack under pillow
Keeping your body cool while sleeping can go beyond sheets and clothing. You can place a soft cold pack or ice pack under your pillow before bed. This can help cool your sleeping environment. Wake up hot? Flip the pillow and use the cold pack to cool your face down, without getting out of bed. In addition, some pillows and pillow covers are designed specifically for keeping your face cool. Cooling pillows feature technology that absorbs heat to prevent night sweats from occurring. To take it one step further, you can also try a temperature-regulating or cooling mattress pad.
Avoid triggers at night time such as spicy foods or caffeine
There’s no secret that the food we eat affects our bodies. But did you know that the food you eat may also contribute to your night sweats? Some foods may act as triggers for night sweats, such as spicy food. Alcohol and caffeine can also be triggers. Avoiding caffeine, in general, can improve PMS symptoms, but it can also potentially improve night sweats. Caffeine is a stimulant that causes your nervous system to go into overdrive and, therefore, increases your body temperature. Our bodies can vary, so pay attention to possible triggers and avoid them near bedtime.
Take a cold shower
Taking a cold shower (60 degrees or cooler for 2-3 minutes) provides many benefits to your health, such as boosting your immune system and improving circulation. Taking a cold shower before bed can improve sleep quality, especially if you suffer from night sweats.
Practice mindfulness, de-stressing exercises
For some, stress and anxiety cause night sweats. Finding ways to release stress and calm down can promote better sleep. You can try exercise such as yoga or meditation, journaling, or getting in a daily routine that allows time to unwind before bed. Whatever helps you clear your mind and feel better, you should make time for.
Comfortable clothing and bedding
From your pajamas to your sheets and pillowcases, try to wear cooling or breathable materials. When it comes to your underwear, our period underwear are designed to keep you dry. Slip a pair on before bed and let the worry of leaks fade away as you rest your head for a (hopefully) full night of sleep.
Could my night sweats be a sign of menopause?
It’s very common for women going through perimenopause or menopause to experience night sweats. Nearly 80% of women in this category experience night sweats. On average, American women reach menopause around the age of 51, but it can occur between the ages of 40 to 61.
When to see a doctor
If night sweats are accompanied by other symptoms, such as those listed below, you may want to contact your doctor. As per usual, we always encourage women to speak up to their doctor with any concerns. Finding ways to live your best life, and do so comfortably, is important. Night sweats are more common for women who are late 30s to 40 years of age, but can occur at younger ages too. If your night sweats are accompanied by the following symptom(s), you should contact your doctor.
- Irregular periods
- Pain during sex
- Weight loss
- Decreased libido
- Insomnia
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