When the Night Turns into a Sauna – Sleeping Better During Menopause

Another topic that mainly concerns us women. As if nature thought: puberty, cycles, pregnancy … surely there is more we can add. While some men feel heroic after surviving one night with a fever, many women deal with night sweats and hot flashes for years. Every single night.

You wake up drenched in sweat, your shirt soaked, the blanket twisted somewhere in the bed, and restful sleep feels far away.

Why does this happen?

Around 75 to 80 percent of women experience hot flashes during menopause. One key player is the hypothalamus, the part of the brain responsible for regulating body temperature. As estrogen levels decline, this control center becomes more sensitive to even the smallest changes in temperature. Suddenly, the body thinks it is overheating and activates its cooling system.

At the same time, the balance of neurotransmitters such as serotonin and norepinephrine shifts. The body’s temperature regulation no longer works as smoothly, and even minor fluctuations can trigger intense sweating. What is normally a protective mechanism can feel a little overenthusiastic during this phase of life.

What can help?

Sage may help reduce sweating, while black cohosh is often used for mild to moderate hot flashes. Phytoestrogens from soy, flaxseed, or red clover can also provide relief for some women. Dry brushing and alternating warm and cold foot baths may help regulate body temperature and support relaxation before sleep.

A cool, well ventilated bedroom can also improve comfort. Choosing breathable, lightweight materials for sleepwear and bedding is especially important. Specially developed duvets such as MENOHARMONY by Falkenreck use airy down filling and a thoughtfully designed cassette structure to enhance breathability and make nights more comfortable.

Menopause is not an illness but a natural life stage. Even if it sometimes feels like a tropical getaway without the ocean. With the right knowledge, a few helpful tools, and a touch of humor, those sauna nights can slowly turn back into restful sleep.