Keep your bedroom comfortably cool at night. A fan, air conditioning, or an open window may help if those options are practical and comfortable for you.

You can also try lowering the room temperature before bed so the space is already cool when you fall asleep. These strategies may make night sweats feel less uncomfortable, even though cooling measures haven’t consistently been shown to prevent hot flashes or night sweats.

If you share a bedroom, aim for a setup that works for everyone, such as using a fan on your side of the room.

Wear lightweight, breathable, or moisture-wicking pajamas, and choose sheets and blankets that don’t trap too much heat. Layering bedding can make it easier to adjust during the night without fully waking up.

Keep a dry shirt, towel, or extra pillowcase nearby in case you wake up sweaty. You might also keep cold water at your bedside if you wake up feeling overheated.

Comfort varies from person to person, so focus on fabrics, layers, and bedding that help you cool down and get back to sleep more easily.

Alcohol, caffeine, spicy foods, and hot foods are often mentioned as possible hot-flash triggers, but avoiding them hasn’t consistently been shown to reduce symptoms.

If you notice a personal pattern, try changing one thing at a time rather than cutting out several foods or drinks automatically.

Cognitive behavioral therapy (CBT) — a form of talk therapy — can help some people cope better with bothersome hot flashes and night sweats. It’s one of the nonhormonal approaches recommended by The Menopause Society.

CBT doesn’t necessarily stop every night sweat episode. Instead, it can help reduce how disruptive symptoms feel and improve sleep-related habits and coping skills. Ask a healthcare professional whether CBT, or CBT for insomnia, may be an option for you.

Systemic (whole body) hormone therapy can be one of the most effective options for bothersome hot flashes and night sweats.

Whether it’s a good option for you depends on factors such as your health history, age, timing, and preferences. Talk with a healthcare professional about the potential benefits and risks before starting, stopping, or changing hormone therapy.

If hormone therapy isn’t appropriate for you or doesn’t fit your preferences, ask about nonhormonal prescription treatments for hot flashes and night sweats. Options may include certain antidepressants, gabapentin, and newer medicines that target brain pathways involved in regulating body temperature.

These medicines work in different ways and can have side effects or interactions with other medications you may be taking. A healthcare professional can help you weigh the options based on your symptoms, health history, and other medications.

Menopause is a common reason for night sweats, but it’s not the only one. Possible causes include medication or withdrawal effects, thyroid conditions, blood sugar changes, sleep apnea, infections, and other health problems.

Contact a healthcare professional if sweating is new, frequent, soaking, or comes with fever, unexplained weight loss, swollen lymph nodes, unusual fatigue, or other symptoms. Night sweats that happen while periods remain regular, return after they have resolved, or begin years after stopping hormone therapy are less likely to be menopause-related and deserve medical evaluation.