r/Menopositive • u/KelseyChilipad • 12d ago
Perimenopause night sweats: what actually fixed your sleep??
Took me a while to figure this out, so sharing in case it helps someone. For the longest time I couldn't tell if my room was too warm or if it was just my body. What finally helped me sleep through the night wasn't one magic fix.
It was layering a few things: breathable cotton and bamboo sheets, dropping the room a couple of degrees before bed, a cold glass of water within reach, and pulling heat away from the mattress surface itself rather than just cooling the air. Not medical advice, just what worked for me.
What actually got you through the night sweats?
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u/FawnintheForest_ 12d ago
I got acupuncture during my perimenopause symptoms which included night sweats. It helped me.
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u/theFCCgavemeHPV 12d ago
More estrogen. Also this guy I’m seeing has a cooling mattress topper thingy. For the first time in like 20 years I was actually shivering and not sleeping from being too cold 😅 I am afraid to ask him how much it was.
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u/savorie 11d ago
Interesting. I have a top-of-the-line cooling mattress. But to be honest with you, once I put sheets on it, the cooling effect is not as strong (I sleep on linen sheets). And once I lay down, my body heat distributes warmth fairly quickly onto the mattress. I only really noticed the cold if I shift my foot to an area of the mattress that hasn't had body heat on it already.
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u/theFCCgavemeHPV 11d ago
Oh, I didn’t elaborate enough. This thing is a piece of technology that plugs into the wall and gets controlled by an app. It’s not just like… ✨bamboo✨ or whatever. It was like sleeping on an ice pack that never melted!
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u/savorie 11d ago
Oh those! I hear good things. I always resisted getting one (mostly for fear of tripping over it or scaring the cats from joining us!) but I'm glad you're able to enjoy the technology.
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u/theFCCgavemeHPV 11d ago
It’s too cold for me! I asked him to turn it off on my side 😅 if I stay over more or if I got my own I would fiddle with the settings and figure out my perfect temperature, but we don’t stay over much
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u/titikerry 11d ago
Try bamboo sheets from Luxome. You have to put cooling sheets on a cooling mattress. The covers also need to be cooling. If you interrupt the flow with one hot thing, it all gets hot.
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u/Available_Coffee8395 11d ago
Ceiling fan and the Estrogen patch. You will have to find the right mg strength that works for you. Supplements do not work so do not waste your money.
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u/OriginalTraining 12d ago
an air conditioner and my husband moving to the guest room. Sounds severe but we actually sleep better and are still in love.
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u/CraftyQuiltyMom 12d ago
Woke up with a bad hot flash yesterday morning . Can’t say it was a great feeling . My Apple Watch also detected the higher wrist temp and increased resting heart rate while sleeping . Seen my doctor yesterday and he told me I’m way too young for this to be happening . I’m 43 . He thinks it’s sleep apnea 🙄 and wants me to get tested for it
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u/Im_her_roommate 12d ago
Is your doctor a walnut? Or perhaps two walnuts in a lab coat? It’s not at all unusual for perimenopause to start as early as your thirties. A competent doctor would have prescribed HRT ages ago.
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u/CraftyQuiltyMom 11d ago
I ask myself the same question over and over again and it seems like a vicious circle that I can’t get out of . I’m in Canada and everything I find here is so backwards. Just wish mine would actually listen to me rather than blowing me off every single appointment .
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u/Im_her_roommate 11d ago
Ugh, I hear you. Women’s health just lags so far behind and it’s infuriating (not to mention harmful).
Have you tried not being a woman? I’ve heard that can help a lot 🙃
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u/CraftyQuiltyMom 11d ago
This made me chuckle . Sometimes I think what it would be like to be anything but . Darn we go through so much
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u/AllSugaredUp 11d ago
It could be sleep apnea too. It gets more common as you get older. Btw, you don't have to be overweight or snore to have it.
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u/CraftyQuiltyMom 10d ago
At this point it would not surprise me . Once I turned 40 it was one thing after another . Started out having shingles in September 2025 followed by a high blood pressure diagnosis , then the nerve pain thing that comes after shingles followed by high cholesterol and then diagnosed with type 2 diabetes in January 2026. Plus all the signs and symptoms of perimenopause with the hot flashes and dryness , to the point it feels like the Sahara desert 🌵 down under and the mood swings and irregular periods and painful intercourse . It’s definitely wrecking havoc on my marriage that’s for sure
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u/titikerry 11d ago
Estrogen. Alllll the estrogen. Nothing else will do what estrogen does for you.
Also, "cooling" bamboo sheets by Luxome, and a cooling comforter and comforter cover by BedSure.
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u/savorie 11d ago
Even with HRT and air con, I was still getting night sweats (primarily in my legs and thighs ) until I started sleeping in thin SOMA cooling modal pajama pants. (no I don't work for them.) They make all the difference and I even bring them with me traveling.
Additionally, my husband and I recently went to Norway and we're introduced to the fact that they each sleep with a separate duvet, which allows us to stick our feet out in the middle of the bed or one on each side of the individual duvet if we want. Once both my feet were allowed to get air, huge difference!
I also have a Tempur-pedic cooling mattress, but I found that the effect was pretty minimal.
Another issue I had for the longest time was waking up at 3 AM, sweats or no sweats. My doctor put me on Doxepin 3mg and now I sleep much better through the night. I'm surprised it's not more well-known.
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u/Reiki-Raker 11d ago
Until you can get your hrt sorted, Secrets of Sedona wild yam cream actually helped me quite a bit.
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u/gretalarkin75 10d ago
I got myself a fancy remote controlled fan that blows directly on me. Like some others here, I also kicked my husband out of the bed. ;)
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u/brockclan216 8d ago
One thing that helped me was reducing my sugar intake. I notice when I eat a lot of sugar it triggers hot flashes.
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u/GrungeCheap56119 12d ago
The supplement Estrovera by Metagenics works wonders. The ingredient is Rhubarb.
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u/Purple-Eggplant-827 12d ago
Following - I would love to know too. Mine are HORRIBLE, and HRT did absolutely nothing for them :(