Waking Up Drenched at 3am? Tackle Night Sweats Without Hormones

Night sweats: the charming experience of waking up at 3am soaked through, freezing cold, and wondering what on earth just happened to your body. If you’re in your 40s or 50s and this is sounding uncomfortably familiar, welcome to one of the most common (and disruptive) symptoms of perimenopause.

The good news? You’re not alone — and there are ways to manage it that don’t involve hormone replacement therapy (HRT), if that’s not your preference or an option for you.

What actually causes night sweats during perimenopause?

Night sweats are typically caused by sudden drops or surges in oestrogen, which mess with your body’s ability to regulate temperature. Your internal thermostat becomes hypersensitive, triggering a heat release — often in the form of intense sweating while you sleep.

This can lead to:

• Sleep fragmentation

• Daytime fatigue

• Mood changes

• Increased anxiety about bedtime (understandably)

Do you need to go straight to HRT?

Not necessarily. While HRT can be a great option for some, many women are looking for non-hormonal, low-intervention approaches first — especially in the early stages of perimenopause.

Non-hormonal ways to manage night sweats in perimenopause

1. Cool your sleep environment

• Keep your bedroom below 20°C if possible

• Use breathable bedding (natural fibres like bamboo or cotton)

• Sleep in layers you can peel off easily

2. Avoid alcohol, caffeine, and spicy food before bed

They can act as triggers by raising your core temperature or increasing heart rate.

3. Try gentle evening movement

Yoga, walking, or stretching before bed may help your nervous system shift into rest mode more easily.

4. Support your body with functional nutrition

Magnesium, in particular, plays a role in supporting nervous system function and temperature regulation.

That’s exactly why we created our Peri Hot Choccy — a functional bedtime drink made with magnesium glycinate and hops. It’s designed to help you wind down naturally, with 80% cocoa, zero sugar, no dairy, and nothing artificial. Just a calming, chocolatey ritual that helps you feel less on edge at night — and more likely to sleep through without soaking the sheets. Find out more here

When to seek help

If your night sweats are severe, persistent, or impacting your daily life, it’s absolutely worth checking in with a healthcare professional. There could be other contributing factors (like thyroid issues or medications), and they can help guide you through the best next steps.

The bottom line?

Night sweats are common, but they’re not something you have to silently suffer through. With the right support — lifestyle tweaks, functional food rituals, and a bit of consistency — it is possible to get a decent night’s sleep again.

Because yes, you absolutely deserve to wake up dry and ready for the day.

Our SheBANG! SuperLattes were created by our clinical nutritionist to help manage night sweats and hot flushes. Take a look at those here.