Up to 75% of menopausal women experience night sweats, sudden hot flashes that drench sheets, disrupt sleep, and leave you exhausted. Small lifestyle changes can dramatically reduce their frequency and severity. Here’s your friendly, actionable guide to reclaiming comfortable nights (and energised mornings).

Why Night Sweats Happen

During menopause, fluctuating estrogen levels confuse the hypothalamus (your body’s thermostat), causing sudden heat releases and excessive sweating.

Top 7 Lifestyle Hacks to Stop Night Sweats

1. Keep Your Bedroom Cool
   • Set thermostat between 60–67°F  
   • Use a fan or portable air cooler

2. Choose Breathable Bedding & Sleepwear
   • Natural fabrics like cotton or bamboo wick moisture  
   • Avoid synthetic blends that trap heat

3. Mind Your Evening Diet
   • Skip spicy foods, caffeine, and alcohol after 4 PM  
   • Enjoy cooling snacks (cucumber, watermelon)

4. Hydrate Strategically
   • Drink water throughout the day  
   • Limit fluids 1–2 hours before bed to avoid bathroom trips

5. Practice Relaxation Rituals 
   • 5–10 minutes of deep‑breathing, progressive muscle relaxation, or meditation before lights out  
   • Apps like Calm or Insight Timer can guide you

6. Stay Active, But Not Close To Bedtime
   • Aim for 30 minutes of moderate exercise daily  
   • Finish workouts at least 3 hours before bedtime

7. Track Triggers
   • Keep a simple journal noting foods, activities, or stressors before night sweats  
   • Identify and eliminate personal triggers

Post‑Sweat Skin Care (Quick Routine)

While skincare won’t stop night sweats, it can soothe irritation and rehydrate skin afterwards:

Cleanse gently with Nu Allumé Postbiotic Papaya Cleansing Crème to remove sweat without stripping moisture

Hydrate deeply with Aloe & Snow Peach Postbiotic Day Moisturiser to restore barrier function

Repair overnight with Postbiotic Berry Night Moisturiser for antioxidant-rich nourishment

When to Seek Medical Advice

If night sweats persist despite lifestyle changes, consult your doctor about:

- Hormone Replacement Therapy (HRT)  
- Non‑hormonal medications (e.g., SSRIs, gabapentin)  
- Cognitive Behavioural Therapy for hot flashes  

Your Night Sweats Survival Checklist

✔️ Cool bedroom environment  
✔️ Breathable sheets & sleepwear  
✔️ Evening relaxation routine  
✔️ Trigger tracking journal  
✔️ Post‑sweat soothing skincare  

You deserve restful, sweat‑free nights and brighter mornings ahead.