Hot flashes and night sweats are some of the most common yet intense symptoms of menopause which gradually develop over time from the early perimenopause stage. Reportedly, more than two-thirds of women get them during perimenopause and menopause.
Ask a woman how a hot flash feels when she gets one. The face, neck, and chest suddenly flush. The feeling of temperature rising beyond the comfort zone and with spurts of sweating accompanied by heart racing is not the greatest feeling to have.
Hot flashes occur in the daytime and are usually indicative of chances of night sweats as well. Night sweats are actually hot flashes that happen while you’re trying to sleep or are asleep. They can be so severe that they can wake you up and keep you up all night, keeping you away from getting a restful sleep.
In women, hormonal changes are often to blame for hot flashes and other menopausal symptoms. The body has to go through changes inevitably, hence it's better to accept these changes and then manage them as well.
Here are 5 ways in which you can keep these symptoms at bay to lead a flush-free life during Menopause.
1. Cool Down the Bedroom
This is one of the simplest ways to reduce the severity of night sweats and create a cooler sleeping space. Sleeping in a warm bedroom does not cause nighttime hot flashes. However, warmer temperatures can make a hot flash worst, especially, if you’re already dealing with hot flashes.
Here are a few ways to create a cooling sleeping space
Consider turning down the thermostat before getting into bed.
Place a fan near your bed to help you cool down as soon as an episode of night sweats sets in.
Keep the room well-ventilated.
2. Pick Breathable Light Fabrics
A cooler bedroom may help prevent night sweats, but don’t overlook the details of the fabric of your pajamas and your sheets. Prefer picking loose-fitting, lightweight clothes for sleeping. If you wake up either too hot or too cold at night, wearing layers may help in making it easier to adjust your body temperature as needed.
Use light sheets made with breathable fabric like cotton or bamboo. Replace your heavy comforter with lightweight blankets instead to help keep too much heat from building up while you sleep.
3. Make Exercise a Priority
Exercising makes you sweat, so you might assume that exercising will make hot flashes worst. But the truth is that regular exercise might actually help reduce the severity of hot flashes and night sweats.
A study shows that sedentary women have 28% more chances to experience menopausal symptoms as compared to active women. Just 30 minutes of exercise every day may help to maintain a healthy weight, and reduces stress, especially if you’re experiencing insomnia or anxiety around hot flashes.
4. Diet Adjustments
Certain foods and beverages can increase the body temperature by changing the pH balance of the body. This may cause hot flashes and night sweats and make it worse. Avoid or limit caffeine and alcohol.
Don’t eat hot foods or hot beverages in the evening. Instead, consider drinking a small glass of cold water at a small frequency to lower your body temperature before heading to bed.
5. Hormone Optimization
The above-mentioned lifestyle changes can reduce the intensity of your hot flashes and night sweats. However, even after then, the symptoms may tend to reappear with a little less intensity. Regardless to mention that if the symptoms are still interfering with your quality of life and you choose to stick to a natural way to optimize your hormones then Remifemin
could be an option for you.
Remifemin is a ‘Non-Hormone’ Hormone Replacement Therapy that is clinically proven to reduce symptoms of menopause, including hot flashes, night sweats, mood swings, irritability, and related occasional sleeplessness.
6. Reduce Sleep Deprivation with Calmvalera
According to the National Sleep Foundation, approximately 61% of menopausal women suffer from sleep deprivation. Sleeping difficulties during the night can lead to other problems, such as daytime drowsiness and hot flashes as well.
Calmavalera is a blend of 9 natural botanical extracts that keeps your nerves calm and also induces sleep in the night to avoid any deprivation that may lead to hot flashes and night sweats.
Night sweats are not sweating if you can manage it well. Follow us to learn more about atmenopause and keep a track of your symptoms. Until we meet next week, may you have a Happy Menopause!
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