Natural remedies for menopause night sweats.

Yes, it is the symptom we were all warned about; but that doesn’t make the appearance of night sweats any easier to manage…

Research within our own community would suggest that menopause night sweats are more common as we hit our menopause anniversary and transition into post menopause. But every experience is different. And what population research reveals is around 75% of us will experience them at some point in our menopause journey. 

Natural Remedies for Menopause Night Sweats – What Works and Why?

For many women in menopause, menopause night sweats are more than just an inconvenience; they’re a disruptive force that impacts sleep, energy levels, and overall well-being. Studies suggest that up to 75% of menopausal women experience hot flashes and night sweats, with symptoms lasting an average of 7.4 years—and in some cases, even longer. If you’re struggling to get through the night without waking drenched in sweat, you’re not alone.

The Science Behind Menopause Night Sweats

Night sweats, or nocturnal hot flashes, are triggered by fluctuations in estrogen, which disrupt the body’s internal temperature regulation. The hypothalamus, our body's thermostat, becomes more sensitive to slight temperature changes. When estrogen drops, the brain misinterprets normal temperature fluctuations as overheating, triggering excessive sweating in an attempt to cool down.

Compounded by disrupted melatonin levels (our sleep hormone), night sweats can make deep, restorative sleep feel impossible—leading to fatigue, mood swings, and difficulty concentrating the next day.

HRT – A Strong Foundation Layer

For those of us that are able or choose to take Hormone Replacement Therapy (HRT), it provides an effective first line of defense against night sweats. By restoring oestrogen levels, HRT helps stabilise the body’s thermostat, reducing the frequency and intensity of hot flashes and night sweats. Research consistently shows that HRT is the most effective treatment for vasomotor symptoms (the umbrella term for hot flashes and night sweats), improving symptoms for 80-90% of users.

But there is also real value in exploring natural  wholefoods, botanicals, vitamins and minerals as an effective layer to further support our bodies and minds. Natural remedies for night sweats can work beautifully alongside HRT too.

Vitamins & Minerals to Support Menopause Night Sweats

When exploring support for hot flashes and also general quality of sleep in midlife, these are the vitamins and minerals to consider: 

• Magnesium – Known as “nature’s relaxant,” magnesium supports muscle relaxation and nervous system regulation, helping to promote deeper sleep and ease night sweats.
  
  
• Vitamin E – Research suggests vitamin E may help reduce the severity of hot flashes by supporting estrogen balance.
  
  
• B Vitamins – Particularly B6 and B12, which support the nervous system and help regulate stress responses that can exacerbate night sweats.
  
  
• Omega-3 Fatty Acids – Found in flaxseeds and walnuts, omega-3s have anti-inflammatory properties that can help stabilize mood and body temperature.
  

Botanicals that address night sweats and sleep disturbances naturally

Plant-based remedies have long been used to ease menopause symptoms in traditional and functional medicine, and the exciting thing about navigating midlife at this moment in time, is that modern science is beginning to catch up too - with more and more research being undertaken to better understand the way botanicals interact with our biochemsitry. Some of the most effective botanicals for managing night sweats and promoting restful sleep include:

• Bacopa – Traditionally used in Ayurvedic medicine, bacopa has adaptogenic properties that help regulate stress responses and reduce cortisol levels, a key factor in menopausal sleep disturbances.
  
  
• Lemon Balm – A calming herb known for its ability to support the nervous system and improve sleep quality, particularly when anxiety-related night waking is a concern.
  
  
• Ashwagandha – One of the most well-studied adaptogens, ashwagandha helps the body adapt to stress, reducing the likelihood of night sweats triggered by cortisol spikes. We only work with Ashwagandha KSM66, a patented extract with the best research supporting its impact.
  
  
• Flaxseed – A rich source of phytoestrogens that gently mimic oestrogen in the body, helping to balance hormones naturally.
  
  
• Moringa – A nutrient-dense plant packed with vitamins, minerals, and antioxidants that support overall menopause health and help regulate temperature fluctuations.
  
  
• Cacao – High in magnesium, cacao supports muscle relaxation and stress reduction, contributing to a more restful night’s sleep. Please know not all cacao is equal! Look for undutched cacao - which is the only source we use - to ensure that it contains the actives that deliver the benefits you need.
  

The Power of Wholefood-Led Supplements & Herbal Synergy

At MPOWDER, we believe that menopause symptom relief comes from whole-body support. That’s why our MPOWDER Peri-Boost and MPOWDER Meno-BoostBacopa formulations include powerful botanicals, blended in a way that enhances their potency—because, in nature, ingredients work better together.

If night sweats are disrupting your life, a multi-layered approach that includes wholefood supplements, targeted botanicals, and, if you’re not taking it, a discussion about HRT with a doctor you trust can make a real difference. Sleep is the foundation of health at every life stage. But in menopause it is critical. Take the time to prioritise rest.