Women are just learning reason they overheat at night – and what to do about it

Overheating at night is a common issue for many people. Recently, one individual took to Reddit to ask others: "Why am I overheating when going to bed? The room is cool, fan and AC going, in light clothing, barely even covered up but for some reason my body feels like it's overheating once I lay down to go to sleep, even if I have been freezing all day? It's every night."

Experts have now shed light on the topic, explaining why women in particular are prone to overheating when they head to bed. For many women, overheating at night isn't just a summer problem, it's an all-year-round issue. Women are significantly more likely than men to experience disrupted sleep due to overheating. While menopause might seem like the obvious cause, the reasons are more varied.

Hormonal fluctuations at any stage of life – from monthly cycles to pregnancy, perimenopause, and beyond – are common contributors.

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To help you understand what's really happening (and what can help), Pretty You London has gathered insights from hormone and sleep specialists, along with practical tips to cool down and sleep better, no matter what stage of life you're in.

Why women overheat at night

"Hormones like estrogen and progesterone play a central role in how the brain regulates body temperature," says Dr. Renee Young, endocrinologist and founder of the Young Naturopathic Center for Wellness.

"Even slight fluctuations can confuse the body into thinking it needs to cool down. That often looks like a hot flush or a sudden sweat episode, especially at night."

Progesterone naturally raises core temperature, particularly during the second half of the menstrual cycle. Oestrogen tends to stabilise things, but when oestrogen levels drop – as they do in perimenopause and menopause – the body becomes more reactive to heat.

"During periods of hormonal change, the hypothalamus can misinterpret even tiny temperature shifts and launch a full thermoregulatory response: sweating, heart rate spikes, even waking you up," explains nutritionist and hormone specialist Alison Bladh.

It's not just your hormones at play

Sometimes, the cause isn't down to your reproductive hormones at all. Stress and other health factors can play a major role, too.

"Women in midlife often have a lower stress threshold," says Dr. Colleen Fogarty-Draper, a clinical dietitian with a special interest in women's health. "Higher cortisol levels, especially when they don't follow their normal rhythm, can interfere with sleep and make overheating worse."

And in some cases, the cause may be something else entirely. "Night-time overheating and sweating are not exclusive to perimenopause or menopause," explains Bladh.

"Conditions like thyroid dysfunction, PCOS, or primary ovarian insufficiency can trigger vasomotor symptoms. Certain medications – such as SSRIs, hormonal contraceptives, and fertility drugs – can also interfere with thermoregulation."

What is the impact of overheating at night?

Broken sleep, fatigue and more. These hormonal shifts don't just mess with your temperature. They disrupt your life.

When you're waking in a sweat at 2 am, night after night, it can slowly impact your sleep quality. The result? A knock-on effect on your mood, focus, skin and more.

"We often underestimate the ripple effect of poor sleep, especially when it's hormone-driven," says Dr. Young. "When women aren't sleeping well, everything from metabolism to memory can take a hit."

How to cool down and sleep better

If any of this sounds familiar, you're definitely not alone – and you're not imagining it either. Hormonal changes can be tricky, but there are things you can do that help.

We asked the experts what really works. Here's what they shared:.

1. Choose breathable, thermoregulating sleepwear

Hot nights and night sweats are bad enough without your pyjamas making things worse.

If you're still sleeping in synthetic fabrics, it might be time to switch things up. Natural materials like bamboo viscose let air circulate and naturally keep your body temperature stable overnight.

"We get so many messages from women saying how much cooler they feel after switching to bamboo nightwear," says Phoebe Street, Brand Marketing Manager at Pretty You London. "It's a small change that can make a big difference when you're struggling to sleep due to overheating."

2. Maintain steady blood sugar levels

Nocturnal overheating isn't always down to hormones. According to Bladh, it can also be metabolic.

"Blood sugar dips during sleep can trigger adrenaline and cortisol release, waking you up and making you feel hot," she explains.

So what can you do about it? Consume a balanced evening meal with plenty of protein, healthy fats and fibre.

If possible, steer clear of alcohol and sugary snacks in the hours before bedtime. They can disrupt your blood sugar and make it tougher for your body to remain cool throughout the night.

3. Choose supplements carefully

Supplements can feel like navigating a maze, but one that's consistently recommended for sleep is magnesium glycinate.

Bladh explains:. "Magnesium plays a key role in calming the nervous system, balancing hormones, and promoting GABA activity-a calming neurotransmitter that aids sleep."

It's also one of the milder forms, so it's less likely to cause stomach upset.

"I usually suggest 300–400mg in the evening," says Dr. Fogarty-Draper. "It helps muscles relax and can reduce night wakings."

As always, it's best to consult with your GP before starting a new supplement.

4. Unwind with a warm (not cold) shower

Whilst you might believe it's logical to take a cold shower before climbing into bed, it's not advised.

"A cold shower can cause your body to generate more heat as a response," says Dr Hana Patel, NHS GP and sleep expert at Time4Sleep.

Having a warm shower before bed can actually help reduce your core temperature. "It draws blood to the skin's surface," says Dr. Young.

"As your body cools afterwards, it tells your brain it's time to sleep."

5. Cool your room down

If you're prone to overheating during the night, minor adjustments to your bedroom can be beneficial.

Keep blinds and curtains closed throughout the day so the room doesn't become too hot, then open a window in the evening once it's cooled down slightly to allow fresh air in.

"Even a one-degree difference in room temperature can make a huge impact," says Dr. Fogarty-Draper.

6. Switch up your bedding

It's not just your room's temperature that has an effect – the material your sheets and pillowcases are crafted from is significant too.

Fabrics like bamboo or cotton don't stick to the skin in the same manner as synthetic materials can. They're lighter, more breathable and less prone to retaining heat.

"People often think about changing their duvet in summer, but overlook the impact of their sheets and pillowcases," says Phoebe Street, Brand Marketing Manager at Pretty You London. "Using breathable, natural fabrics like bamboo across your whole bedding setup can make a huge difference to how well you sleep."

7. Try meditation

Feeling stressed? It can be a major contributor to overheating, sleep disturbance and night sweats.

"Stress shows up at night even if we've managed it all day," says Dr. Young. "Calming your system makes a real difference."

Deep breathing or even 10 minutes of meditation before bed can help regulate cortisol and make it easier to fall asleep. New to meditation? An app or short breathing video on YouTube is a good place to start.

8. Don't be afraid to seek medical help

Whilst lifestyle changes can help, there are times when it's not possible to tackle overheating yourself, or it's pointing to something more serious.

"Persistent or unexplained overheating, particularly when accompanied by unintentional weight loss, fatigue, changes in appetite or mood, or irregular periods, warrants medical evaluation," says Bladh. "Rarely, night sweats may be a symptom of infection, autoimmune disease, or even certain cancers such as lymphoma."

If overheating at night is affecting your quality of life or you're experiencing other symptoms, visit your GP.

"Menopause and hormonal changes don't have to steal your sleep," says Dr. Fogarty-Draper. "When we understand the cause, we can take back control."