You’re tossing. You’re turning. Your sheets are sweaty, your PJ top is clinging to your back, and you’re weirdly cold and hot at the same time. No, it’s not a fever. It’s… your period?

Yes, night sweats during your period are a real thing. And while they might sound like something only people going through menopause deal with, surprise! Your cycle can bring the heat too.

If your nights get steamy (and not in a fun way) around that time of the month, don’t panic. There’s a good chance your hormones are just stirring things up. But the good news? Certain foods might help calm the storm.

Let’s break it all down: why night sweats happen, what to eat, and how to sleep a little cooler.

Why Am I Sweating Through My Period?

Here’s the deal: your body is ruled by hormones. Oestrogen and progesterone rise and fall throughout your menstrual cycle, and in the days leading up to your period, both take a nosedive. That drop can mess with your internal thermostat.

Progesterone affects your body temperature. When it dips, it can confuse your hypothalamus (aka your brain’s thermostat), making you feel hotter than you are, especially at night, when your core temp naturally rises. The result? Night sweats during your period.

It’s like what happens during menopause, just happening earlier in life. Not dangerous, but uncomfortable.

Foods That Might Help Regulate Night Sweats

Your diet can play a low-key but powerful role in how your body responds to hormonal shifts. Some foods help keep you cool, some support hormone balance, and others reduce inflammation (which can make sweating worse). Here are a few to keep on your radar:

1. Hydrating Veggies: Think cucumbers, celery, lettuce, and zucchini. These are packed with water and help regulate body temperature while keeping you hydrated. Staying hydrated helps your body cool down more efficiently.
2. Soy Products: Soy milk, tofu, and edamame all contain plant compounds called phytoestrogens, which mimic oestrogen in the body (but much more gently). While research is mixed, some people find that including soy helps ease hormonal symptoms like hot flashes and night sweats. Bonus: they’re also a good source of protein and can support overall hormone balance.
3. Berries: Strawberries, blueberries, raspberries, they’re full of antioxidants and water, which help fight inflammation and keep your body cool. They also satisfy sweet cravings without sending your blood sugar on a wild ride.
4. Omega-3–Rich Foods: Foods like walnuts, flaxseeds, and chia seeds are rich in omega-3 fatty acids, which may help with hormone regulation and inflammation. Sprinkle them over oats or blend into smoothies to boost your intake.
5. Leafy Greens: Spinach, kale, and Swiss chard are rich in magnesium and calcium, which support your nervous system and might help prevent overheating. Low magnesium levels have been linked to worse PMS symptoms, so greens pull double duty.

What to Cut Back On (Just a Little)

Some foods don’t exactly cause night sweats, but they can make them worse. If you’re dealing with major nighttime heat, you might want to ease up on:

• Caffeine: Can raise body temp and make it harder to sleep.
• Spicy foods: Delicious, yes. But they literally raise your temperature.
• Alcohol: It messes with your body’s ability to regulate heat and disrupts sleep.

You don’t need to cut these out forever. Just be mindful during the days leading up to your period if you’re prone to night sweats.

Comfort Food That Cares

Craving something warm and cozy? You’re not alone. The trick is finding that sweet spot between satisfying and supportive. The best period comfort food is something that nourishes your body and soul.

Think:

• Warm oats with berries and flax
• Miso soup with tofu and greens
• Dark chocolate with a handful of almonds
• Baked sweet potatoes with cinnamon
• Herbal tea (chamomile or peppermint are both cooling)

Comfort food doesn’t have to be greasy or sugary to hit the spot. Though no shade if that’s your vibe now and then. Just aim for options that won’t spike your blood sugar or body temperature too much.

Other Tips for Staying Cool at Night

While food can help, it’s not the only tool in your kit. Pair your diet with these tricks to stay sweat-free:

• Sleep in light, breathable fabrics like cotton or moisture-wicking sleepwear.
• Keep a fan or cool compress nearby; even a frozen water bottle can work.
• Take a lukewarm shower before bed to help lower your body temperature.
• Avoid heavy blankets or heat-trapping pillows.

If you’re sweating through your sheets during your period, you’re not weird. You’re hormonal. And no, you’re not the only one Googling “night sweats during periods” at 3 a.m.

From hydrating veggies to hormone-friendly fats, small food swaps can make a big difference in how your body handles the heat. Pair that with a few lifestyle tweaks, and you might be able to fend off your night sweats.

Be kind to your body; it’s handling a lot. And remember the uncomfortable stuff? Totally temporary.

Love, Libra x 

Essity makes no warranties or representations regarding the completeness or accuracy of the information. This information should be used only as a guide and should not be relied upon as a substitute for professional, medical or other health professional advice.