1. Avoid alcohol before bed
Though alcohol abuse is a common cause of night sweats, in women who are already dealing with hormone changes in menopause, even moderate use of alcohol can induce sweating. Red wine in particular seems to cause this symptom, so try to cut back on your consumption, especially before bedtime
2. Reduce spicy food intake
Spicy foods can really raise your internal temperature. Hot chilies are an obvious culprit, but also try avoiding horseradish, hot mustard, and even large amounts of garlic and onions. If you can't live without these ingredients, at least confine your consumption to earlier in the day.
3. Give up the chocolate! (sorry)
Though it is a common craving, the caffeine in chocolate can worsen night sweat symptoms. In fact, all stimulants can contribute to night sweats, so consider avoiding coffee, tea, and soda as well. Again, consuming these during the morning or early afternoon hours is better than in the evening before bedtime.
4. Drink iced water
Keep a cold glass of water next to your bedside. That way, when you wake up hot, you can cool down quickly and get right back to sleep. This is a simple fix, which may help when those inevitable night sweats strike.
5. Take a cool shower
Cool down your body temperature just before bedtime by taking a cool shower. This may even help you relax and get to sleep easier.
6. Wear light pyjamas
Something as simple as switching your bedclothes can make a huge difference in keeping you cool. Opt for natural fabrics, such as cotton or silk, which will breathe with your skin. Synthetics like polyester can trap heat and worsen your symptoms.
7. Rethink your bedding
Blankets, quilts, or comforters on your bed should also be reevaluated. Ditch the synthetic duvet cover if it is destroying your sleep by making you too hot. A 100% natural fabric like cotton is ideal for a bed cover. Using a cooling pillow cover such as the Gel Cooling Pillow Cover will also keep your head and neck drier and leads to a cooler, fuller night's sleep.