Symptom Deep Dive: The Nighttime Rollercoaster Issue #4

Today we’re diving into one of perimenopause’s most exhausting tag teams: night sweats and insomnia.
If you’ve ever jolted awake at 3 a.m. drenched in sweat, heart racing, and wide-eyed until morning… yep, that’s the ride. And it’s brutal.

🧠 So, what’s going on?

The main culprit? Hormones.
When estrogen levels dip and dance, your brain’s thermostat (the hypothalamus) misfires. It thinks you’re overheating and launches a full-body “cool down”: sweating, heart thumping, and boom—you’re wide awake.

The worst part? That adrenaline spike makes falling back asleep nearly impossible, leaving you drained, foggy, and so done the next day.

🔧 What actually helps?

1. Cooling is Queen

• Wear light, wicking pajamas (cotton, bamboo, tech fabrics).

• Try cooling mattress pads & pillows—total game-changers.

• Fan, AC, blackout curtains—make your room an oasis.

Look at the Mid-week Cool-Down post from July 30^th for our top 3 cool down ideas.

2. Evening Habits Matter

• Avoid alcohol, caffeine, and spicy meals late.

• Create a wind-down ritual: bath, stretch, book—no screens.

3. Talk to Your Doctor

• HRT may work wonders for some.

• Magnesium might help with relaxation.

• Low-dose SSRIs/SNRIs can also reduce hot flashes for certain women.

Every body is different—you get to choose what works.
And while there's no quick fix, there is support, science, and community behind you.

You’re not imagining it. You’re not alone. And this? It's figureoutable.

Call To Action: Have a cooling tip or bedtime ritual that helps? Share it—we’ll feature community favorites in an upcoming issue!

Sending calm, cool vibes,

Just Us Girls