Sleep disruption is a common symptom of menopause. In addition to changes in your sleep patterns, hormonal fluctuations can lead to night sweats, just as they can lead to hot flashes during the day. These sorts of menopause symptoms are very common and can be managed with a little strategy and preparation.1
The Truth About Hot Flashes and Night Sweats
During menopause, your body’s estrogen and testosterone levels begin to fluctuate. Spikes in estrogen levels cause symptoms that feel like you’re overheating – this is what is known as a hot flash. Your face gets flushed, your skin feels clammy, you might even start to sweat heavily or your heart may race while you’re just sitting there – like a car revving its engine while still in the garage. It can be unnerving to have such a strong, seemingly unprovoked reaction. But remember, you’re not alone:
- 75 percent of perimenopausal women report these hot flashes at night that are known as night sweats.2
How to Deal with Hot Flashes and Night Sweats
Preparation is key!. Try these few tips for dealing with hot flashes and night sweats.
1. Keep Cool
- Keep a fan close by to circulate the air throughout the night.
- Keep a window open.
- Have a cold glass of water at your bedside.
- Use light sheets and bedding.
- Try sleepwear made from wicking fabrics that absorb sweat from your skin. 3
2. Keep track of your menopause symptoms:
Did you eat any spicy foods? Maybe have a cocktail or cigarette? These all can make your menopause symptoms more severe and frequent.3 Make a note of when your symptoms occur and what your diet was that day. You might find some patterns. Listen to your body—it’s got a lot to say.
3. Keep calm:
Menopause symptoms alone can be unnerving, but anxiety about them only makes it worse. Be reassured that this is all part of the process. Slow, rhythmic deep breathing can be part of the journey back to a calm state of mind, helping to reduce hot flashes at night.3 Practice throughout the day and try this technique after a night sweats episode to help you get to back to sleep. Think of it as a dialogue with your body, one in which you both have the opportunity to hear and be heard.
Estroven® Sleep Cool™
Estroven® Sleep Cool™ is formulated with clinically-proven melatonin to help you achieve the restful night’s sleep you deserve. It also contains naturally-sourced Black Cohosh and clinically-proven Soy Isoflavones to help ease the frequency and severity of hot flashes and night sweats.* Make it a part of your nightly routine and help yourself get on track to falling asleep easier and feeling like yourself again.*
Estroven® and Estroven® Sleep Cool™ used under license by i-Health, Inc.
1 Seven Tips to Sleep Better With Menopause. http://www.everydayhealth.com/menopause-pictures/tips-to-sleep-better-with-menopause.aspx
2 Menopause Infographic: Hot Flashes http://www.huffingtonpost.com/ellen-sarver-dolgen/menopause-infographic-hot-flashes_b_7785822.html
3 Menopausal Night Sweats: Why They Happen and How to Cope http://www.everydayhealth.com/menopause/night-sweats.aspx