PMDD, Night Sweats, and Me: What’s Going On With My Body?!

If you’ve ever woken up drenched in sweat, heart pounding, tangled in sheets that feel like a tornado hit and it’s not a fever or a nightmare….then you might know the strange, exhausting world of night sweats. Now let’s pair that with mood swings, exhaustion, and the emotional rollercoaster of PMDD and you’ve got a combo that feels downright overwhelming!

This is something I’ve been navigating lately and I wanted to write about it…not just for me but for anyone else lying awake in a puddle of confusion (and, let’s be honest…sweat) wondering What is happening to me?!

So What’s the Deal With Night Sweats?

Night sweats can be caused by all kinds of things but in the context of PMDD they’re often linked to fluctuating hormones…mainly especially estrogen and progesterone. During the luteal phase progesterone rises and then drops sharply just before your period. That drop combined with other hormonal shifts can really mess with your body’s temperature regulation.

Other possible causes that can make night sweats worse:

Stress and anxiety: PMDD already ramps this up, and the stress response can increase body temperature.
Poor sleep hygiene: Overheating bedrooms, synthetic sheets or too many layers.
Alcohol or caffeine: These can trigger hot flashes and disrupt sleep.
Low blood sugar: Which can happen overnight and cause sweating.
Thyroid issues or perimenopause: Always worth checking in with a doctor if night sweats persist.

Tips to Help with PMDD Night Sweats

Track your cycle
Keep a journal or use a period tracking app to identify when night sweats tend to hit.
Cool your sleep space
- Use a fan or open a window
- Invest in cooling sheets and a breathable mattress topper
- Freeze your pillowcase or use a cooling pillow
Wear lightweight, moisture-wicking sleepwear
Cotton or bamboo fabrics are best….avoid synthetics.
Stay hydrated
Drink plenty of water during the day and keep a water bottle by your bed.
Balance your blood sugar
Try a light protein-rich snack before bed (like nuts, eggs or yogurt) to avoid nighttime sugar dips.
Reduce evening triggers
Avoid alcohol, caffeine, and spicy foods in the evening they can worsen sweating.
Try calming nighttime rituals
Meditation, deep breathing, journaling or gentle yoga can help reduce stress induced sweats.
Limit screen time before bed
Blue light can disrupt your circadian rhythm and increase nighttime restlessness.
Try magnesium or vitamin B6
Some people with PMDD find relief from supplements that help balance hormones (check with your doctor first!).
Talk to your doctor
Hormonal treatments (like birth control), SSRIs, or natural remedies might be options worth exploring also. Remember everyone is different!

If you’ve found something that helps you cope with PMDD or night sweats I’d love to hear it!! Drop it in the comments or shoot me a message. We’re in this together.

With Love

Caitlin