Simple Ways To Combat The Dreaded Night Sweats and Sleep Better 

11th October 2023
Cool Embrace Cooling Bedding FAQs

In this post we cover some simple ways to stop night sweats. Night sweats are one of the most common symptoms of perimenopause, menopause and even post menopause and can have a real impact on both your night and in consequence your day, but there are several strategies you can try to improve sleep quality. Sleep is such an important part of your life and is essential for overall well being and is vitally important for physical, mental and emotional health, so when it is disturbed we suffer from all angles. In fact, as many of you probably know, the impact of night sweats and a poor night’s sleep can have on us, is one of the main reasons we created our Cool Embrace blankets and pillowcases. I personally cannot imagine a night without mine now and the results of using it have been truly life changing. Aside from our amazing cooling bedding there are a few other things you can try to help reduce night sweats – check them out below.


Foods that are high in sugar, are spicy or eating large portions can contribute to night sweats, especially when consumed close to bedtime. By cutting down or cutting out these types of foods, we can help to reduce the chance of waking up drenched in sweat during the night. 

Spicy Foods

Spicy foods can increase the chances of night sweats
Photo by Mark Stebnicki

Spicy foods can trigger our body to generate heat, a process known as thermogenesis, which in turn can raise our core body temperature. Spice can also increase our metabolic rate which again will affect our internal body temperature.

Let’s be honest, we all love a curry or some Mexican food every now and again, I’m a regular at our local curry house as well as cooking it at home for the family. If you enjoy spicy foods or regularly cook using spice, try to have it earlier in the day or as a special treat on a less regular basis. 


Sugar can increase the chances of menopausal night sweats
Photo by Suzy Hazelwood

Consuming excessive sugar, especially in the evening or close to bedtime, can potentially contribute to night sweats and disrupt sleep in some individuals. Consuming sugary foods or beverages can cause rapid spikes in blood sugar levels, followed by crashes. When blood sugar levels drop too low during the night, it can trigger the body’s stress response, leading to night sweats, increased heart rate, and even waking up in the middle of the night. Sugary foods can be harder to digest, and consuming them close to bedtime may lead to discomfort, bloating, or indigestion.

Don’t get me wrong I’m not saying don’t ever have a slice of cake or chocolate bar again but cutting down on those sweet treats will definitely help with the night sweats (and probably the waistline) but enjoy them when you really want to. Everything in moderation. 


Caffeine can increase the symptoms of menopausal night sweats
Photo by Ivor Haritanovich

Caffeine is a stimulant known for its ability to keep the consumer awake, which can increase heart rate and body temperature. Caffeine can temporarily boost metabolism, leading to an increase in body temperature. This rise in body temperature may contribute to night sweats in individuals who are sensitive to temperature changes during sleep.

If you’re anything like me I need my morning coffee to wake me up and stop me snapping at the first person who tries to make conversation, but switching to decaf or having a water instead once the afternoon kicks in can make a real difference. 


Alcohol contributes to causing menopausal night sweats
Photo by Chris F

Alcohol can cause blood vessels to dilate (expand), leading to a sensation of warmth and flushing. This vasodilation can increase your body temperature, making you more prone to night sweats. Some alcoholic beverages, such as cocktails and sweet liqueurs, contain added sugars which can cause fluctuations in blood sugar levels, potentially leading to night sweats when blood sugar levels drop during the night.

I love a glass of wine or a gin & tonic as much as the next person and there is no way I can ever give that up completely, but having water alongside it or having 2 rather than 5 can really help those awful night sweats (and hangovers!)

Regular Exercise & Maintaining a Healthy Weight

Exercise during the menopause can reduce the likelihood of menopausal night sweats

Regular physical activity can help you maintain a healthy weight, achieve weight loss, regulate hormones and improve sleep quality. Excess weight, especially around the midsection, can contribute to hormonal imbalances and an increased likelihood of experiencing night sweats. Exercising regularly can help balance hormone levels, including those involved in temperature regulation, such as cortisol and melatonin, which are closely associated with improved sleep quality. A consistent exercise routine can help you fall asleep faster, spend more time in restorative sleep stages, and experience fewer sleep disruptions, including night sweats. This can be especially beneficial if you’re sensitive to temperature changes during sleep, as it may reduce the occurrence of night sweats.

In the real world and especially when you’re busy and tired with general life, most of us will never be a super toned, ultra fit goddess (apart from the lucky few), but remembering to put aside time and incorporate regular exercise, no matter what it is, can really help in a physical, mental and emotional capacity as well as just to help night sweats. 

Relaxation & De-Stressing 

Relaxation and de stressing during the menopause helps reduce menopause symptoms such as night sweats
Photo by Andrea Piacquadio

Adequate sleep is essential for emotional well-being and stability. Sleep deprivation can lead to increased irritability, mood swings, and heightened emotional reactivity. A good night’s sleep can help lower stress levels and improve stress resilience. Conversely, chronic stress can disrupt sleep, creating a negative cycle. Stress and anxiety can exacerbate night sweats, so regular exercise can help manage these emotional factors and promote better sleep. Engage in stress-reduction techniques such as meditation, deep breathing exercises, progressive muscle relaxation, yoga, or mindfulness. These practices can help calm the nervous system and reduce the physiological response to stress. Create a calming bedtime routine to signal to your body that it’s time to wind down and prepare for sleep. Avoid stimulating activities or screen time close to bedtime.

I know I’m not the only one who lies awake at night, staring at the ceiling, thinking about the smallest of things that happened during the day or overthinking something until it’s 4am and I’m so overtired I can’t sleep even more. I’ve recently become more aware of this and am making a conscious effort to try to just let it go, relax and allow myself to deal with it tomorrow or whenever I actually need to. 

Keep Cooler at Night

Being cooler at night helps stop night sweats and waking up drenched in sweat
Photo by Pixabay

Maintaining a cool sleeping environment is essential for getting a good night’s sleep, as it can help regulate your body temperature and promote comfort. The blue light emitted from electronic devices like smartphones and tablets can interfere with your body’s production of melatonin, a hormone that helps regulate sleep. Avoid using these devices close to bedtime. If it’s cooler outside, opening a window can be a godsend but when the internal hot flush comes this isn’t always enough, the same can be said for using a fan. But fear not, the Cool Embrace range of cooling blankets and cooling pillowcases is the saving grace when all the other solutions just aren’t quite enough. 

I love our cooling bedding because it not only effectively dissipates heat away from your body at a surprising rate but also wicks away moisture, stopping the build up of sweat on your skin. The Cool Embrace special, patented 5 layer fabric combination allows you to sleep comfortably and stay at a cool temperature so that you don’t wake up in a cold, clammy sweat and all through a natural, chemical free process. 


We are all human and most of us will do one of the things above at some point to cause us to contribute to our night sweats. However, by being aware of what can trigger them and making a conscious effort to try and avoid what can accelerate night sweats we can do our best to combat them for a comfortable and restorative night’s sleep. And for when we do want that curry, glass of wine, chocolate bar or whatever else we can always rely on Cool Embrace to work hard to make us cool and relaxed during the night. 

Shop our premium cooling blankets now to kick start your sleep empowerment journey

Or upgrade to our 100% pure cotton deluxe blanket for the ultimate feel of luxury and comfort

Other Resources

Sally Garozzo – Hypnosis, Relaxation

Sally is an amazing rapid transformation therapist and general guru when it comes to relaxation and de-stressing during the menopause. She’s even got a hypnosis series specifically designed to help with menopausal hot flashes and night sweats.

Check out her anti hot flush and night sweat hypnosis here

Alice Taylor-Rugman – The Menopause Studio – Yoga, Relaxation

For anyone looking to seek relaxation and calming techniques for both the body and mind Alice from The Menopause Studio is the one to call. She offers both online and in person sessions to help regain control and understanding for a healthier way of life. 

You can find out more about Alice and book a session with her through her website