If you’ve ever heard that sleeping naked can help with hot flashes during menopause, you’re not alone. The idea has gained popularity as a simple, natural solution to a frustrating problem. But according to Dr. Lauren Streicher, a leading expert in menopause and hormone therapy, this advice might be doing more harm than good. In fact, the notion that stripping down for bed will keep those night sweats at bay is not only misguided but could also distract from addressing the real issues at play.
It’s more than just hot flashes
It’s easy to blame hot flashes for the sleep disturbances that plague many women during menopause, but the reality is more complex.
“Hot flashes are definitely a factor, but they’re not the only reason women wake up in the middle of the night,” Streicher explains to Flow Space. “Even women who don’t have hot flashes can experience disrupted sleep due to the loss of estrogen, which affects the brain’s sleep mechanisms.”
Moreover, sleep problems during menopause are often caused by a combination of factors, including restless leg syndrome, arthritis pain and sleep apnea. Streicher explains that simply shedding your pajamas isn’t going to solve these deeper issues.
“The idea that sleeping naked will somehow cure your hot flashes is overly simplistic and ignores the multifactorial nature of sleep disturbances during menopause,” says Streicher.
Why sleeping naked won’t fix the problem
The belief that cooling your body by sleeping naked will help manage hot flashes is widespread, but Streicher is quick to debunk this myth.
“The premise that you can cool down after a hot flash by sleeping naked or wearing special pajamas is fundamentally flawed,” she says. “Hot flashes are not just an inconvenience—they are linked to significant health risks like heart disease. The focus should be on preventing hot flashes, not just managing them after they occur.”
Streicher emphasizes that even if sleeping naked helps you feel cooler, it does nothing to address the underlying cause of hot flashes.
“There’s no scientific evidence to support the idea that sleeping naked reduces hot flashes,” she notes. “In fact, for many women, it may be more comfortable to wear absorbent pajamas that can wick away sweat rather than lying in damp sheets.”
The bigger picture
Beyond the immediate discomfort of a disrupted night’s sleep, there are serious health implications to consider.
“There are short-term benefits to getting a good night’s sleep, like better libido, more energy during the day, and even help with weight management,” Streicher explains. “Weight gain is one of the biggest concerns for women in perimenopause, and the first step to managing it is getting decent sleep. Without proper sleep, your hunger hormones are out of balance, your metabolism slows, and you’re less likely to exercise.”
But the risks don’t stop there. Streicher points out that the long-term consequences of poor sleep are even more concerning.
“We have excellent data showing that women who don’t get at least six hours of good, restorative sleep each night are at a dramatically increased risk for cardiovascular disease and dementia,” she warns. “This is why I get so frustrated with advice like ‘sleep nude’ or ‘wear special pajamas.’ These quick fixes are not doing you any favors. You need to address the hot flashes and get a decent night’s sleep to protect your long-term health.”
The problem with focusing on superficial solutions like sleeping naked is that it distracts from the more important issue: the overall management of menopause symptoms.
“Telling women to sleep naked as a way to manage hot flashes is the wrong message,” Dr. Streicher asserts. “It’s like putting a Band-Aid on a serious wound. The real focus should be on preventing hot flashes and improving overall health during menopause.”
Streicher also highlights the importance of addressing the emotional and psychological aspects of menopause.
“Menopause is a significant life transition, and it’s important to approach it with a holistic mindset,” she says. “This includes not only managing physical symptoms but also supporting mental and emotional well-being.”
Prevention over quick fixes
So, if sleeping naked isn’t the answer, what is? Streicher argues that the key to managing hot flashes lies in preventing them from happening in the first place.
“Hot flashes are a symptom of underlying hormonal changes, and they should be treated as such,” she says. “Hormone therapy is the gold standard for treating hot flashes, and it’s the most effective way to eliminate them.”
For those who cannot or choose not to use hormone therapy, Streicher points to new non-hormonal options like NK3 inhibitors. These medications work in the brain to control hot flashes and have also been shown to improve sleep.
“Veozah (fezolinetant) is a new NK3 inhibitor that’s almost as effective as estrogen in eliminating hot flashes, and it also has a positive impact on sleep,” she explains.
Earlier this month, Bayer announced that they’ve submitted a New Drug Application (NDA) to the U.S. Food and Drug Administration (FDA) for elinzanetant. The drug is an investigational compound aimed at treating moderate to severe vasomotor symptoms—better known as hot flashes—associated with menopause.
Don’t be fooled by the hype
The next time someone suggests that sleeping naked will help with your hot flashes, think twice. While it might sound like an easy fix, the reality is far more complicated.
In the end, it’s about taking a proactive approach to your health. Don’t settle for quick fixes that don’t address the root of the problem. Instead, focus on treatments that will not only alleviate your symptoms but also enhance your overall well-being during menopause.
“Sleeping naked won’t cure your hot flashes or improve your sleep quality in any meaningful way,” Streicher warns. “The best way to manage hot flashes is through proven treatments like hormone therapy or NK3 inhibitors.”