It’s the middle of the night. You’re finally drifting into a deep sleep when, out of nowhere, a wave of heat spreads throughout your body. Your skin burns, sweat pools at your neck, and the once cozy blanket now feels suffocating. You throw it off, only to be hit by a chill moments later. Sleep? Forget it.

Nighttime hot flashes—or night sweats—can turn restful nights into restless battles with your body. While they’re a normal part of menopause, they don’t have to be something you suffer through night after night. Understanding why they happen and how to stop them can help you reclaim the deep, uninterrupted sleep you need.

Why Do Hot Flashes Get Worse at Night?

Hot flashes can strike anytime, but they often feel more intense at night for a few key reasons:

• Your Body’s Natural Temperature Shifts

As you move through different sleep stages, your core temperature naturally drops. For women going through menopause, this small dip can confuse the brain’s internal thermostat, triggering an overactive cooling response—a sudden flush of heat, sweating and a wake-up call you didn’t ask for.

• Your Sleep Environment Could Be Working Against You

Heavy blankets, synthetic fabrics and a warm bedroom trap heat and prevent your body from cooling down properly. Even minor changes in room temperature can trigger night sweats.

• Stress and Hormonal Imbalance Play a Bigger Role Than You Think

Estrogen helps regulate body temperature, but as levels decline, your body struggles to adjust. At the same time, stress and elevated cortisol can make it worse. If you go to bed feeling tense or anxious, your chances of experiencing disruptive night sweats increase.

How to Stop Night Sweats Fast

Waking up drenched in sweat night after night isn’t just frustrating—it’s exhausting. The good news? There are proven ways to cool down and sleep better:

1. Optimize Your Sleep Environment

• Lower your bedroom temperature – aim for 60-67°F (15-19°C), which helps keep your body cool through the night.

• Switch to breathable bedding – cotton, bamboo or moisture-wicking fabrics pull sweat away from your skin.

• Choose the right sleepwear – lightweight, loose-fitting pajamas (or no pajamas at all) make a difference.

• Use a cooling pillow – these absorb excess heat and help regulate temperature.

2. Watch What You Eat and Drink

• Avoid spicy foods, alcohol and caffeine in the evening—all of them can worsen hot flashes and night sweats.

• Stay hydrated throughout the day, but avoid drinking too much right before bed to prevent frequent wake-ups.

• Eat a light snack before bed—low blood sugar can sometimes contribute to night sweats.

3. Wind Down the Right Way

A calm mind leads to a cooler body. Since stress and anxiety can trigger hot flashes, it’s important to relax before bedtime:

• Practice deep breathing to activate your body’s natural cooling response.

• Try meditation, gentle stretching or journaling to release tension.

• Turn off screens and bright lights at least an hour before bed to support natural melatonin production.

4. Balance Your Hormones Naturally

Lifestyle changes can help, but they don’t address the root cause—hormonal shifts. To get lasting relief, your body needs support in regulating estrogen levels.

Femarelle Recharge is a hormone-free, clinically tested supplement that helps reduce hot flashes and night sweats, supporting better sleep in the process. It contains DT56a, a plant-based compound that mimics estrogen’s positive effects in the body, helping you sleep peacefully without interruptions. Many women report feeling noticeable relief within the first month of use.

Get Back to Restful Nights

Night sweats don’t have to control your sleep. A few small adjustments, such as cooler temperatures, better sleep habits and the right supplement, can make a world of difference.

If you’re tired of tossing and turning, it’s time to take action. Try Femarelle Recharge today and wake up feeling refreshed again.