Your sleep thief
The Night Heat
Covers off, covers on. You wake up hot, sometimes damp, and by the time you've cooled down, you're wide awake.
Why this happens
As estrogen shifts, the brain's thermostat gets more sensitive. Small rises in body temperature can trigger a hot flash, and at night that flash is enough to pull you out of sleep.
You can't control your hormones from the bedroom, but you can make the bedroom a lot more forgiving.
Try these tonight
- Cool the room. Aim for around 65 to 68°F (18 to 20°C). A fan pointed at the bed helps even more.
- Layer the bed, don't bury it. Use two light layers instead of one heavy comforter, so you can kick one off without waking all the way up.
- Choose breathable fabrics. Cotton, linen, or moisture-wicking sleepwear and sheets help sweat evaporate instead of soaking in.
- Keep a cold glass of water by the bed. A few sips during a hot flash can help you settle faster.
- Notice your triggers. Alcohol, spicy food, and a hot shower right before bed set off hot flashes for many women. Try moving them earlier in the evening.
What about products?
We're still reviewing options for night heat and haven't found one we're comfortable recommending yet. For now, the habits above are where most women see the biggest change. Get the free guide below and we'll let you know if that changes.
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Sources: American Academy of Sleep Medicine, Sleep Prioritization Survey 2025. This page is general education, not medical advice.