Hot flashes and night sweats? Expert tips to help you cope

June 30, 2025 at 20:15 PM EDT

(BPT) - If you're in the midst of menopause or perimenopause, you probably already know how annoying hot flashes and night sweats - not to mention body odor - can be. Hormonal shifts during perimenopause and menopause can affect your sweat and body odor. When temperatures rise in the summer, these symptoms may feel worse, leaving you seeking any relief you can find.

The good news is that women are opening up more about their experiences including the ways they have learned to manage these and other bothersome symptoms.

"Menopause - and the years leading up to it, called perimenopause - is a completely natural part of life, and thankfully, women are finally starting to talk about it more openly," said board-certified OB/GYN Dr. Jessica Shepherd. "The more we share our real stories, the more we can help each other figure out what actually works. Rather than tough it out in silence or brush off what you're feeling, there's support out there from other women who've been through it. Your health care provider can also be a valuable resource in managing your symptoms."

Here are tips that can help you feel confident and in command when these symptoms show up, day or night.

1. Dress to keep cool

Make sure all your summer clothing is lightweight and made from breathable fabrics, including choices like rayon, bamboo, linen and cotton. This goes double for pajamas. Light, loose-fitting fabric that dries quickly and can wick moisture away from your body is ideal to help you cope with night sweats. Experiment to see which fabrics and styles work best for you.

2. Think layers

This tactic can help you feel comfortable when you're in air conditioning, giving you the option to take an outer layer off when you feel a hot flash coming on. For example, wear a lightweight t-shirt or camisole, with a roomy button-down shirt or light jacket that can be removed when your body temperature is on the rise.

3. Use effective deodorant and antiperspirant

Say goodbye to your nightstand fan. The right deodorant and antiperspirant can make a big difference, night and day. You can feel cool all over by combining two products: Secret Whole Body Dry Feel Deodorant and Secret Clinical Antiperspirant. This powerful duo is designed to help keep you feeling dry, even overnight.

The new Secret Whole Body Dry Feel Deodorant is its first aluminum-free sweat control deodorant that delivers 24/7 protection anywhere you need it. As a complement, the Secret Clinical Stick provides two times the sweat protection compared to ordinary antiperspirants and can be applied to underarms to prevent wetness and odor. Its weightless, quick-drying formula leaves no residue, ensuring comfort and confidence throughout the day and night. These products are more than just an effective regimen; they're about feeling good in your skin, no matter what.

Pro tip: Apply both products before bedtime to help tackle odor-causing bacteria for up to 10 hours of overnight dry feel, so you wake up feeling fresh.

4. Cut down on alcohol and caffeine

Both alcohol and caffeine can increase these symptoms for some people, so it's a good idea to watch your intake - and pay attention to circumstances, foods or drinks that seem to make your symptoms worse.

"For many women, this can be a part of the journey, but not everyone experiences it the same way," says Dr. Shepherd. "The good news is, there are supportive steps you can take to feel more like yourself, like tracking when symptoms tend to shift and choosing products that help you feel clean, confident, and cared for."

Secret Deodorant is available at major retailers nationwide. For more information visit Secret.com.

5. Cool your bedroom

Start with an overall cooler room temperature before you hit the hay, then make sure your bed is supplied with cooling sheets and pillowcases to help with night sweats. Breathable fabrics and cooling technology can make a big difference in keeping your bedding feeling more comfortable overnight. Then, keep a bottle of cold water on your nightstand to sip as needed to cool your body down.

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Hot flashes and night sweats? Expert tips to help you cope

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