Nightwear and hot flushes and what makes the night easier

Short answer: During a hot flush, skin temperature rises quickly and then falls again. A fabric that moves moisture fast makes the drop less unpleasant, because you are not lying in damp fabric afterwards, and this is where nightwear and bedding can make a difference.

What happens during a hot flush

A hot flush often comes on suddenly. The skin gets warm, you start to sweat, and after a short while it passes. At night this happens under the duvet, where the heat cannot escape. The sweat ends up in your nightwear and sheets, and that moisture decides how the rest of the night goes.

It is the chill afterwards that wakes you

The heat itself is brief. What wakes you is the cold, damp feeling afterwards, as the sweat evaporates and the skin cools. A fabric that dries quickly shortens that stage. Bamboo viscose draws moisture away from the skin into the fabric, so you are dry again sooner. See bamboo nightwear for women.

Layers you can adjust

Nightwear you can adjust without getting out of bed makes it easier to fall asleep again. A buttoned top can be opened at the neck when the heat comes and closed again afterwards. Short sleeves and shorts give more air than full length pyjamas. See bamboo pyjama shirts for women.

A loose fit lets air in

Close fitting nightwear holds heat, because there is no room for air between fabric and skin. A looser fit lets air move as you turn over, which helps the heat escape. Choose a size that sits relaxed, especially over the chest and hips, where fabric otherwise lies close.

Bedding matters most

You have more bedding than nightwear against your skin, and the duvet cover lies over your whole body. A set that can release moisture therefore makes more difference than changing pyjamas alone. Bamboo viscose bedding feels cool and smooth and takes up moisture without feeling wet. See bamboo bedding.

The duvet and the bedroom

A thick duvet can be too much if you often have hot flushes. Many find a lighter duvet helps, or a blanket beside the bed to pull up as needed. A cool bedroom and some fresh air also make it easier for the body to get rid of heat.

Keep a spare set ready

If your nightwear gets wet, changing is easier than lying in it. Put a spare set by the bed so you can change without turning on the light or searching the wardrobe. A dry set often means you fall asleep again sooner instead of lying awake feeling cold.

Washing and care

Nightwear and bedding used during hot flushes need washing more often, as they take up more sweat. Wash at 40 degrees and skip fabric softener, which coats the fibres and makes them worse at moving moisture. Let everything dry fully before putting it away, so it is ready for the next night.

Treatment belongs with a doctor

Hot flushes can be treated, and that is a conversation with your doctor. Clothing and bedding can make nights easier, but that is all. If hot flushes affect your sleep, mood or daily life, talk to your doctor about the options rather than only adjusting your nightwear.