Night Sweats & Menopause: Causes & Relief Tips

An estimated 100 million women in India live with post-menopausal night sweats, yet there’s little acknowledgement or understanding of the challenges that they face. Moreover, Indian women are often unprepared for such menopause symptoms, since they strike considerably earlier than in the West. Most Indian women experience menopause at an average age of about 46 years, with an increasing number also experiencing early menopause (before 46 years) and premature menopause (before 40 years). Night sweats are also the most commonly reported symptom, affecting roughly 71% of these women.

Menopause night sweats are characterised by profuse sweating that occurs after intense feelings of warmth, commonly described as hot flashes. This typically occurs at night and without any correlation with your room temperature. The symptom can be severe enough to leave you soaked in sweat, after which you may start to feel cold and shiver. Night sweats are often accompanied by feelings of panic, anxiety, weakness, and the sensation that your heart is racing. Just remember that you’re not alone in this experience and there’s a lot that you can do about it.

What causes night sweats during and after menopause?

Menopause and night sweats are so closely associated because menopause is the most common cause of this symptom. Menopause involves changes in hormone levels, including oestrogen and progesterone, which result in significant hormonal fluctuations. The hypothalamus, which plays a crucial role in thermoregulation, is highly sensitive to these changes, interfering with its normal functioning. It tries to compensate for slight increases in core body temperature with a cooling response that you experience as hot flashes and night sweats — the feeling of intense heat and profuse sweating is, after all, your body’s way of cooling down.

Menopause symptoms can develop over a period of years, before, during, and after menopause, which means that night sweats can last for years. This is because of the significant hormonal fluctuations that occur during the period.

Are night sweats a sign of a bigger health issue?

Although night sweats are most commonly linked to menopause, they are not exclusive to it. They can also occur as a result of other health conditions, including some that are serious, such as diabetes. Night sweats may also be symptomatic of serious infections or endocrine disorders. Night sweats are also more likely to be a sign of a bigger health issue if they occur along with other symptoms that are not associated with menopause, such as fever or sudden weight loss.

How long do night sweats last during menopause?

Hot flashes and night sweats can last for anywhere from one to five minutes, occurring with varying frequency and severity in different women. There is rarely a fixed pattern, and they can occur sporadically or regularly. Typically, menopause night sweats occur over a period of about five years, lasting longer in some women, while resolving faster in others. Women who experience early menopause tend to have hot flashes for a longer period of time than women who enter menopause later in life. Although hormone levels do not return to their previous state, they begin to stabilise after the fluctuations of perimenopause and menopause. This means that night sweats, like many other menopause symptoms, will eventually decrease or stop completely as your body adjusts to the new hormonal balance.

Lifestyle changes for night-sweat relief

Many lifestyle changes recommended for menopause will also help reduce symptoms such as hot flashes and night sweats. Some recommendations for menopause night sweats relief include:

• Avoid or limit the consumption of spicy food, caffeine, alcohol, and smoking, as they are common triggers for night sweats.

• Eat a healthy diet with plenty of whole foods and no ultra-processed foods, while also working out diligently, as this improves all menopause symptoms.

• Obesity has been linked to more severe menopause symptoms, including night sweats, so aim for healthy and sustainable weight loss if required.

• Keep your bedroom cool and dress in thin, light fabrics so that you are less likely to experience hot flashes and night sweats.

• Take up meditation, deep breathing, journaling, and other stress reduction techniques, as stress and anxiety can increase the severity and frequency of night sweats.

When to see a doctor for menopause night sweats

If you have reason to believe that your night sweats may be linked to some other underlying condition, make it a point to consult your doctor immediately. It would also be a good idea to talk to your doctor if your night sweats are severe or frequent to the extent that they are disturbing your sleep and quality of life.

Keep night sweats at bay

Night sweats may be a common part of the menopausal journey, but they don’t have to rob you of rest or comfort. By identifying triggers, adopting cooling strategies, and seeking the right medical support when needed, you can take back control of your nights. With a few mindful changes, restful, sweat-free sleep can be more than just a dream.

Frequently Asked Questions

1. Do night sweats stop eventually?

On average, night sweats last for about seven years, but they eventually resolve as your body adjusts to the new balance of hormones.

2. Are there any treatments that help stop night sweats?

Healthy lifestyle changes, including healthy eating, exercise, and stress reduction, can help reduce night sweats, but many women also benefit from medical treatment.

3. Is it normal for night sweats to last for 15 minutes?

Typically, night sweats last for between one to five minutes, but some women experience menopause night sweats that last close to an hour.