How To Stop Night Sweats

Written by Nectarsleep Editorial Team

Last updated on Sep 09, 2025

Better Sleep Blog
How To Stop Night Sweats

In this article:

Waking up in the middle of the night drenched in sweat is the worst. You’re flipping your pillow, kicking off the duvet, and wondering if you’ve accidentally joined a sauna club. If this sounds familiar, you’re probably asking yourself: how do I stop night sweats?

The good news? While there isn’t a one-size-fits-all solution, there are plenty of practical ways to reclaim your nights and finally sleep comfortably again.

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Why night sweats happen

Night sweats are often linked to hormonal changes, especially during perimenopause and menopause. When oestrogen levels fluctuate, your body’s temperature regulation can go a bit haywire. That’s why those hot flushes during the day often turn into night sweats after lights out.

Other triggers include:

  • Stress and anxiety

  • Certain medications

  • Illness or infections

  • Too-warm bedrooms or heavy bedding

Understanding the cause is the first step toward managing them — so you’re not just treating the symptom, but tackling the root of the problem.

How to stop night sweats: practical tips

1. Keep your bedroom cool

Temperature is everything. A fan, open window, or lighter bedding can make a huge difference. Your body’s thermostat will thank you.

2. Choose breathable sleepwear

Cotton, bamboo, or moisture-wicking fabrics are your new best friends. Ditch heavy pajamas or synthetic materials that trap heat.

3. Mind your evening habits

Alcohol, caffeine, and spicy foods are notorious night-sweat triggers. Try cutting back or moving your indulgences to earlier in the day.

4. Stay active

Regular exercise — but not right before bed — can help regulate your body temperature and improve sleep. Yoga, walking, or gentle stretches in the evening are great options.

5. Relaxation and mindfulness

Stress can make night sweats worse. A short meditation, deep breathing, or a calming bedtime routine can signal your body it’s time to cool down and sleep.

6. Talk to a healthcare professional

If night sweats are severe or affecting your daily life, it’s worth getting professional advice. 

Small changes, big impact

Stopping night sweats doesn’t always mean a dramatic lifestyle overhaul. Sometimes, it’s small adjustments — cooler sheets, lighter sleepwear, or a simple bedtime routine — that add up to a much more restful night.

And remember: you’re not alone. Night sweats are incredibly common, especially during perimenopause and menopause, and there’s support and practical solutions out there.

The bottom line

So, how do I stop night sweats? By combining lifestyle tweaks, sleep-friendly habits, and, if needed, medical advice, you can take back your nights and finally get the rest you deserve.

Because let’s face it — no one looks cute waking up drenched at 3am. You deserve better nights, dryer sheets, and mornings that don’t start with a soggy pillow.

This blog post is for informational purposes only and does not constitute medical advice. If you have concerns about your sleep, health, or wellbeing, please consult your GP or a qualified healthcare professional. The views expressed in this post are those of the author and are intended to share general insights, not to diagnose or treat any condition.

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