Night sweats in women: causes, warning signs and solutions for better sleep

To be clear, we are not talking about feeling hot because the bedroom is overheated or because you forgot to take off your winter duvet. Night sweats are something else entirely: episodes of heavy perspiration that occur during sleep, regardless of the ambient temperature, and which can wake you several times a night.

They can be mild, manifesting as a few drops on the forehead, or far more intense, to the point of needing to change clothes or bedding in the middle of the night. Some women experience them occasionally, others chronically, sometimes for several years.

What sets these sweats apart from ordinary perspiration is their intensity, their recurrence, and the fact that they occur without any obvious environmental trigger. They are often accompanied by a sudden sensation of heat — the well-known hot flush — sometimes followed by chills.

Perimenopause and menopause: the main cause

If you are between 35 and 55 years old and regularly wake up drenched in sweat, perimenopause is very likely the cause. Among all possible causes, it is the most common in women in this age group[1].

Why? During this period of hormonal transition, oestrogen levels begin to fluctuate, then gradually decline. Oestrogen plays a key role in regulating body temperature via the hypothalamus, the area of the brain that acts as a true thermostat. When hormones become dysregulated, this "thermostat" becomes hypersensitive. Even the slightest internal temperature variation can trigger an intense cooling response, which manifests as sweating[2].

These episodes can begin several years before menopause, sometimes as early as age 35, and intensify over time. According to several prevalence studies, between 70% and 90% of women experience at least one symptom during perimenopause, with hot flushes and night sweats among the most common[3].

Hormonal fluctuations of the menstrual cycle, period

Night sweats are not exclusive to women in perimenopause. Some younger women experience them at specific points in their cycle, particularly during the luteal phase, when progesterone levels drop. Most often temporary, this phenomenon is directly linked to premenstrual syndrome (PMS).

Pregnancy and the postpartum period

During pregnancy, significant hormonal changes and an increase in metabolism can also cause night sweats. In the postpartum period, the sudden drop in hormones after childbirth can trigger similar episodes, sometimes intense, which generally subside after a few weeks.

Stress, anxiety and sleep disturbances

The autonomic nervous system, which regulates sweating among other things, is directly influenced by stress and anxiety. In a state of hypervigilance, the body can activate maladaptive thermoregulation mechanisms, including during the night. Sleep disturbances worsen stress, which can create a vicious cycle that is difficult to break.

Certain medications

Several medications can induce night sweats as a side effect. This is particularly the case with certain antidepressants (especially serotonin reuptake inhibitors), corticosteroids, some diabetes medications, and hormonal treatments. If you have recently started a treatment and night sweats appeared shortly afterwards, speak to your doctor.

In the vast majority of cases, night sweats in women are linked to benign hormonal causes. However, there are situations where they may signal an underlying health problem that warrants medical attention.

Among the possible pathological causes, the following are noted:

• Thyroid disorders: hyperthyroidism (an overactive thyroid) can cause excessive heat sensations, palpitations, and heavy sweating, including at night. A simple blood test can detect it.
• Infections: certain chronic or severe infections can cause night sweats, notably tuberculosis, and certain persistent bacterial or viral infections. In such cases, the sweats are generally accompanied by other signs such as fever, marked fatigue, or weight loss.
• Nocturnal hypoglycaemia: in people with diabetes or on certain treatments, a drop in blood sugar during the night can trigger heavy sweating. This is a warning sign to be taken seriously.
• Certain cancers: Lymphomas can be associated with significant night sweats, accompanied by fever and unexplained weight loss. This trio of symptoms should prompt a prompt medical consultation.

When should you see a doctor? If your night sweats are very heavy, come on suddenly, and are accompanied by fever, unexplained weight loss, pain, or other unusual symptoms, see a doctor without delay. In all other cases, a routine check-up can rule out any serious causes.

To better address night sweats, it helps to understand what is really happening in your body.

The hypothalamus regulates body temperature within a very precise range. Oestrogens contribute to stabilising this system. When their levels drop or fluctuate erratically, as is the case in perimenopause, the hypothalamus's "thermal tolerance zone" narrows considerably. The body then reacts disproportionately to temperature variations that would not have affected it before[4].

The result: a slight excess of internal heat can trigger a chain reaction, including dilation of the blood vessels, flushing, intense sensations of heat, followed by heavy sweating in an attempt to cool the body down. Once the heat has dissipated, chills may set in. This sequence can unfold within a matter of minutes, sometimes several times a night.

The impact on quality of life is very real. Nights broken up by these episodes lead to chronic fatigue, difficulty concentrating, mood changes, and even anxiety. This is a symptom that deserves to be taken seriously!

Good news: several lifestyle adjustments can help you make a real difference, often within the first few weeks.

• Sleep environment: keep your bedroom cool, ideally between 16 and 18°C. Opt for sheets made from natural fabrics (cotton, linen) that breathe better than synthetic fibres.
• Diet: certain foods and drinks are known to trigger or worsen hot flushes and night sweats, including caffeine, alcohol, very spicy dishes and ultra-processed foods. Reducing them, especially in the evening, can make a noticeable difference. Conversely, foods rich in phyto-oestrogens, such as soy, flaxseeds and legumes, may naturally support hormonal balance[5].
• Stress management: meditation, cardiac coherence breathing, gentle yoga, deep breathing… Relaxation techniques act directly on the autonomic nervous system and can reduce the frequency and intensity of episodes. Even five minutes of slow breathing before bed can transform the quality of a night's sleep.
• Physical activity: Regular activity, even gentle, such as walking or swimming, helps regulate hormones, improve sleep quality and reduce vasomotor symptoms over the long term. The effect is not immediate, but it is well documented.
• Avoiding thermal triggers: a very hot shower before bed, a scalding bath, late hot meals… anything that raises your body temperature in the evening can encourage night-time episodes. Opt for a lukewarm shower in the evening instead.

When everyday adjustments are not enough, it may be worth turning to natural solutions to support your comfort. It is with this in mind that Jolly Mama has formulated Péri Support, a food supplement specifically designed to support women during perimenopause.

Its strength lies in a plant-based formula combining four complementary active ingredients, selected for their traditional uses and recognised benefits:

• Common sage is undoubtedly the most well-documented plant for menopausal comfort. It is listed in the European Pharmacopoeia and several clinical studies confirm its efficacy in reducing hot flushes and night sweats. Sage contributes to menopausal comfort, helps reduce night sweats and contributes to moderate perspiration[6].
• Shatavari (Asparagus racemosus), rooted in Ayurvedic tradition, is studied for its role in female hormonal balance and stress management. It helps regulate menstrual cycles, improves the body's resilience to stress and contributes to maintaining energy levels.
• Saffron (Crocus sativus), in its patented form Safr'inside™, is studied for its effects on stress response and emotional balance. Several clinical trials conducted on saffron in general, including in menopausal women, suggest that it may promote relaxation, support a positive mood and reduce nervous tension and irritability — symptoms that often accompany disrupted nights[7].
• Milk thistle, finally, contributes to the liver's detoxifying potential, an organ involved in hormonal metabolism and often called upon during hormonal transitions.

The Péri Support supplement is hormone-free, suitable for those with a history of breast cancer and thyroid disorders, and can be used from the age of 35, from the first signs of perimenopause. It is taken at a rate of two capsules per day, and can be combined with other products from the Jolly Mama range (Péri Essentials, Mama-gnésium, Oméga Mama).

Please note: use by people taking antidepressants is not recommended. If in doubt, consult your doctor before starting supplementation.