If you’re waking up drenched in the middle of the night, you’re not alone—and you’re not imagining things. For many women in perimenopause, night sweats become an exhausting, sleep-stealing reality. While hormone shifts are the root cause, what you drink in the hours before bed can either help you stay cool or pour fuel on the fire.
We talked to registered dietitians who specialize in menopause health to identify the five drinks most likely to make night sweats worse. The good news: small swaps can make a real difference.
1. Caffeinated coffee and black tea
Caffeine is a known trigger for hot flashes and night sweats. It stimulates your central nervous system, increases heart rate, and can temporarily raise your core body temperature. For women already dealing with shaky temperature regulation, even one afternoon cup can throw off the whole evening.
What dietitians suggest: Try cutting off caffeine by noon. If you crave a warm beverage later, go for a naturally caffeine-free herbal tea like rooibos or peppermint.
2. Alcohol (especially wine and beer)
Alcohol widens blood vessels (vasodilation), which can lower your body’s ability to hold heat—making night sweats more likely. Red wine is often singled out, but any alcoholic drink can do it. Plus, alcohol disrupts sleep architecture, meaning you’re more likely to wake up during the night, which makes every sweat episode feel worse.
What dietitians suggest: Limit alcohol to no more than one drink, and finish it at least two hours before bedtime. Or skip it entirely on nights when sleep is a priority.
3. Sugary sodas and sweetened iced teas
Large amounts of refined sugar cause rapid spikes and crashes in blood sugar. These swings can trigger the release of stress hormones like adrenaline, which can rev up your internal thermostat and lead to sudden night sweats.
What dietitians suggest: Swap sweetened drinks for plain sparkling water with lemon or a splash of unsweetened cranberry juice.
4. Hot cocoa or chocolate drinks
Many store-bought hot cocoa mixes contain both caffeine and added sugar—two of the biggest dietary triggers for night sweats. Even a seemingly cozy mug of cocoa can set the stage for a restless, sweaty night.
What dietitians suggest: If you want a warm treat, make a sugar-free, caffeine-free herbal “tea latte” with warm unsweetened almond milk and a dash of cinnamon.
5. Energy drinks and pre-workout beverages
These are packed with high levels of caffeine, sugar, and other stimulants like taurine and guarana. For women in perimenopause, the combination can be especially potent—raising heart rate, body temperature, and the frequency of hot flashes or night sweats.
What dietitians suggest: Choose water or electrolyte drinks without added stimulants. If you need a workout boost earlier in the day, a small banana or a handful of almonds works well and won’t interfere with nighttime temperature control.
Small adjustments to what you drink—especially in the afternoon and evening—can help you sleep cooler and wake up feeling more rested. If night sweats persist despite dietary changes, it’s always a good idea to talk with your healthcare provider about other management options.
