Duvet during menopause: What helps with night sweats

You wake up at night, suddenly feel hot, your shirt is damp, and the duvet is kicked aside. Shortly afterwards, you feel cold. This is how many women describe nights during menopause. A duvet cannot fundamentally change this. However, it can prevent additional heat from building up underneath it and help you fall back asleep more quickly. In this guide, you will learn what is known about hot flashes and how to set up your bed accordingly.

What happens during hot flashes at night?

Hot flashes and sweating are among the most common symptoms of menopause. According to the German Federal Ministry of Health's health portal gesund.bund.de (created with IQWiG), up to two-thirds of all women experience these symptoms. From around the mid-40s, the body gradually produces less estrogen. According to the portal, a hot flash lasts an average of around three minutes. When hot flashes occur at night, they often disrupt sleep. Without treatment, they usually disappear after about four to five years, although they last longer in some women.

The BARMER describes the process as follows: The hormonal changes probably disrupt the body's temperature regulation. The body dilates the blood vessels in the skin and sweats to cool down. This sweat is precisely the problem in bed: If it cannot evaporate, it becomes damp and warm under the duvet. As soon as the hot flash is over, the moisture cools down and you feel cold.

Important: Have a doctor check it first

Night sweats are not always related to menopause. The BARMER points out that thyroid disorders or other illnesses can also cause night sweats. Therefore, have a doctor determine the cause, for example, your gynecologist. There you will also receive advice on treatment options, such as hormone therapy, the advantages and disadvantages of which you should weigh up together with the doctor. Nothing in this guide replaces medical advice. It is only intended to make the sleeping environment as comfortable as possible.

The bedroom: cool and well ventilated

Sleep experts recommend around 16 to 19 °C for the bedroom. During menopause, it is worth staying towards the lower end. In cooler air, your body can release heat more easily when a hot flash occurs.

• Turn down the heating in the bedroom in the evening or turn it off completely.
• Ventilate thoroughly before going to bed, preferably in summer when it is cooler outside than inside.
• Place a glass of water by the bed and have a dry shirt ready. Then you won't have to search for long after a hot flash.

If your bedroom is permanently warmer in summer or in an attic, you will find tips in the guide Which duvet for warm bedrooms and attics?

Layers instead of one thick duvet

For hot flashes, the BARMER recommends the onion principle, i.e., several thin layers instead of one thick one. The same applies to the bed: With a slightly thinner duvet that you can combine with an additional duvet if needed, the temperature can be regulated more easily. Specifically, this means:

• A light duvet as a base, which you can quickly throw back during a hot flash.
• A thin wool blanket or throw at the foot of the bed, which you can pull over yourself at night when you feel cold after a hot flash.
• Light cotton nightwear instead of thick pajamas.

Which duvet is suitable for hot flashes?

Two things matter: how warm the duvet is and how well it releases heat and moisture to the outside. Down absorbs moisture and releases it again, while Primaloft Bio quickly conducts moisture to the outside. Under favorable synthetic fiber duvets, you usually sweat more. The warmth rating depends on your bedroom.

Situation	Suitable duvet	Filling 135 × 200 cm
Bedroom 18–22 °C, heat builds up under the duvet	All-season climate duvet 90% down	625 g
Bedroom from around 22 °C or summer	Summer climate duvet 90% down	350 g
Very warm, as light as possible	Summer down duvet 90% down	250 g
Vegan, wash frequently	Summer duvet Primaloft Bio	250 g

Filling amounts according to the current product descriptions. All duvets are OEKO-TEX Standard 100 certified, with the down duvets additionally NOMITE and DOWNPASS certified.

Climate duvet: less heat build-up with the same warmth

Instead of cassettes, a climate duvet has continuous channels separated by breathable climate bands. Warm, moist air can escape more easily through these bands. The duvet does not cool actively, but it releases heat more quickly. This is well suited for hot flashes: between hot flashes, it warms like a normal all-season duvet, while during a hot flash, less heat builds up. How exactly this works is explained in the guide Climate bands in duvets. You can find the comparison with the classic construction under Climate duvet or cassette duvet?

When heat builds upAll-season climate duvet 90% downAll-season warmth with breathable climate bands. 625 g of down in 135 × 200 cm, washable up to 60 °C.View climate duvet

Summer duvet: when the room is warm

If your bedroom is permanently above around 22 °C, even an all-season climate duvet will be too warm. Then choose a summer duvet. The lightest Traumwelt duvets have only 250 g of filling in 135 × 200 cm. The vegan Summer duvet Primaloft Bio is washable at 60 °C, and according to the product description, the down duvets are also washable up to 60 °C (please check the care label). How to find the right warmth rating is explained in the guide Warmth ratings explained.

Bedding and hygiene

The BARMER recommends breathable fabrics such as cotton or linen for bed and nightwear. 100% cotton bedding absorbs moisture well and feels more comfortable even after a sweaty night than synthetic fibers. Our satin bedding is made of 100% cotton and is washable at 60 °C.

• Change the duvet cover more often than usual if you sweat a lot at night. A second set in the closet makes this easy.
• Throw back the duvet in the morning and let it air out before making the bed.
• Wash the duvet yourself regularly. How to do this is explained in the guide Washing a duvet.

Couples: two duvets instead of compromise

If you share a bed, your partner is rarely hot at the same time. A shared duvet is then a compromise for both. Two separate duvets in 135 × 200 cm or 155 × 220 cm, each in the right warmth rating, are better. This way, you can throw back your duvet without the other person feeling cold. Find out more in the guide One feels cold, one sweats: The right duvet for couples.

Frequently asked questions

Does a climate duvet help with hot flashes?
It does not help with the hot flashes themselves, as the cause lies in the hormonal balance. However, a climate duvet can prevent heat and moisture from building up under the duvet. Many people find this more comfortable.

Down or Primaloft Bio for night sweats?
Both are breathable. Down absorbs moisture and releases it again. Primaloft Bio is vegan and washable at 60 °C, which is practical if you sweat a lot. You can find the comparison under Down duvet or Primaloft Bio?

I feel cold after a hot flash. Do I need a warmer duvet?
Usually not. It is often due to damp skin cooling down. A light duvet plus an additional thin duvet to pull over yourself is more flexible than a thick winter duvet. Find out more in the guide Feeling cold at night despite a duvet.

What is the ideal room temperature?
Sleep experts recommend around 16 to 19 °C. For hot flashes, the lower end is usually more comfortable.

When should I see a doctor about night sweats?
If they severely affect you, regularly disrupt your sleep, or you are unsure whether they are caused by menopause. Night sweats can also have other causes and should be checked by a doctor.

Related topics

• Climate duvets
• Why do I sweat at night?
• Duvet for warm bedrooms and attics
• Summer duvets