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How To Reduce Night Sweats During Menopause

Tips For Reducing Hot Flushes

How to Stop Hot Flashes and Night Sweats – Menopausal Hot Flashes

You can try these tips to ease your symptoms:

  • cut out or reduce coffee and tea
  • stop smoking
  • keep the room cool and use a fan if necessary
  • if you feel a flush coming on, spray your face with cool water or use a cold gel pack
  • wear loose layers of light cotton or silk clothes so you can easily take some clothes off if you overheat
  • have layers of sheets on the bed, rather than a duvet, so you can remove them as you need to
  • cut down on alcohol
  • sip cold or iced drinks
  • have a lukewarm shower or bath instead of a hot one
  • if medicine is causing your hot flushes, talk to your doctor about other ways you can take it to avoid this side effect

The Health Impact Of Poor Sleep

“Quality of sleep declines for everyone as they age,” explains Dr Heather Currie, a specialist gynaecologist, trustee of the BMS, and founder of Menopause Matters. “But significantly so for many women as they approach menopause. And it doesn’t just impact upon mood, energy and brain function in the short term.”

Mr Michael Savvas, a consultant gynaecologist with a special interest in menopause and sleep disturbance, agrees.

“It’s important to recognise that disturbed sleep is a major symptom of the menopause that often goes unrecognised,” he says. “Poor sleep has long-term effects, including cardiovascular disease, diabetes, dementia and obesity, reduced immunity and even cancer. So, it is crucial to take steps to improve things if you’re not getting around seven hours of good-quality sleep every night.”

When Does Menopause Occur

Things got much better for me when I became menopausal.

What women know about menopause often involves a mix of myth and marketing, rather than scientific fact. Ask three different people about menopause and you may get three different perspectives.

Many women may tell you that menopause means everything changing and becoming miserable in midlife and that it includes a transition called perimenopause.

Finally, an epidemiologist will tell you menopause begins one year after the final menstruation.

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Hot Flushes And Night Sweats

These are the symptoms most commonly associated with menopause.

You can reduce the impact of hot flushes if you can identify and avoid anything that may trigger them, for example, hot drinks, hot weather, stressful circumstances, spicy foods. Some women find it helpful to dress in layers to help them cool down more quickly. Some find a fan helpful. Stress reduction techniques such as mindfulness or meditation might also help ease this symptom.

Night sweats that disturb sleep are one of the most troublesome symptoms of menopause. Wearing light breathable bed clothes or sleeping naked might help ease this symptom. Some women use separate bed covers from their partners to avoid over-heating at night. A bedroom fan may also help.

Add Natural Foods And Supplements To Your Diet

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Adding natural foods and supplements to your diet on a long-term basis may help reduce hot flashes and night sweats. Research has been mixed about how effective these supplements are for treating hot flashes and night sweats, but some women have found relief using them.

Because these products may have significant side effects or interact with other medications, you should consult your doctor before taking them.

Here are a few you might want to try:

You can also talk to your doctor about prescription therapies or over-the-counter supplements that can help you find relief. They may suggest:

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Top 6 Natural Remedies To Relieve Night Sweats

Waking up in the night covered in sweat is a common complaint of women approaching menopause. The dreaded night sweats occur primarily due to hormonal changes in the body, where an imbalance of estrogen and progesterone triggers sudden internal activity, to which the body responds by producing sweat to cool down. Though the cause of menopausal night sweats is usually hormonal, lifestyle and dietary factors do contribute to their severity. Keep reading to discover six easy, natural remedies for minimizing night sweating episodes.

Ways To Manage Menopausal Night Sweats

    Hot flashes and night sweats are some of the most common and intense symptoms of menopause. More than two-thirds of women get them during perimenopause and menopause.

    If youve ever had a hot flash, you know what it feels like. Your face, neck, and chest suddenly flush. You feel overheated and sweaty, and your heart might start racing.

    And if you get hot flashes during the day, chances are good that you get night sweats too. Night sweats are hot flashes that happen while youre trying to sleep. They can be so severe that they wake you up and keep you from getting restful sleep.

    Hormonal changes are often to blame for hot flashes and other menopausal symptoms. You cant change the process your body goes through during menopause, but theres a lot you can do to manage your symptoms.

    Daniel McDonald, MD, , and our team at OB/GYN Specialists in Denton, Texas, provide comprehensive menopause care and hormonal optimization for women. If night sweats are keeping you awake, its time to find treatment options that work.

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    How To Get Rid Of Night Sweat During Menopause

    Now, did you know according to The New York Times, approximately 70% of women experience night sweats during the transitional period of menopause? Since it is one of the most commonly seen problems, read on to find out how the home remedies for night sweats listed in this post can help you a lot during your troubled times.

    Hot flushes along-with excessive sweating are some of the common symptoms elderly women going through menopause experience during the day. And the problem doesnt end here; it continues bothering you during your sleep as well with another stressful problem of night sweats.

    Unlike days problems of excessive sweating and hot flushes, night sweats occur whilst women are asleep. This is the reason women during menopause are unable to take devious action even if theyre drenched in sweat. This is not only embarrassing but can also disturb others during their sleep.

    The frequency differs from one person to another. While some women may experience severe night sweats, others experience less sweating during the night.

    Before going through the top 10 home remedies for night sweat during menopause, lets understand the gynaecologist problems first. Continue reading!

    Keep Calm To Cool Down

    How to Get Rid of Hot Flashes and Night Sweats Naturally! | REDUCE Menopause Symptoms

    A Yoga Nidra meditation can aid the onset of sleep. Once asleep, however, can you mitigate the shock of waking up suddenly in a hot sweat? The fight or flight response is likely in full swing, but the breath can help to lower both anxiety levels and body temperature. A cooling pranayama will beat the heat. Curl the sides of your tongue up and inhale through it like a straw for a count of five. Then close your mouth and exhale through your nose for the same count. If you cant curl your tongue, simply inhale through closed teeth to make a hissing sound. Then exhale through your nose.

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    Why Are My Night Sweats Getting Worse

    We get people asking “Why are my night sweats getting worse?”. This is one of these situations where there are two main causes. One is the fact that there is another hormonal shift going on. And remember, your hormones don’t necessarily fall in harmony or nicely right through the menopause.

    There can be periods where there’s very little movement; or there can be periods where you can get a huge fall, a huge crash of hormones. So, your hormones suddenly changing can be enough to trigger the night sweats. The other side can be more to do with lifestyle. It’s a good idea, if symptoms get worse, , then one of the best things you can do is a little diary because, very often, there is an external cause that’s triggering it.

    So, if you find that your night sweats are not improving or they’re getting worse, look at what’s going on in your life. Are you extra stressed? Remember the connection to the nervous system. If you’re extra stressed, then that makes it more likely that your nervous system is going to over-fire during the night, giving you more or worse night sweats.

    Have you changed your diet in any way? Have you been really busy? You know, if you’re not sleeping well, if you’re absolutely fatigued, your body’s not going to rest during the night, and that restlessness can be enough to trigger night sweats as well. So, look at what’s going on in your life. You may find a clue and, if you can address the clue, then, very often, the night sweats will start to improve.

    Treatments For Hot Flushes

    Many women learn to live with menopause-related hot flushes, but if they’re really bothering you and interfering with your day-to-day life, talk to a GP about treatments that may help.

    The most effective treatment for hot flushes is hormone replacement therapy , which usually completely gets rid of them. Your doctor will talk to you about the benefits and risks of using HRT.

    If you have had a type of cancer that’s sensitive to hormones, such as breast cancer, your doctor will not recommend HRT and will talk to you about alternatives.

    Other medicines have been shown to help, including some antidepressants and a medicine called clonidine.

    Read Also: What Are The Signs Of Menopause Symptoms

    Are Night Sweats The Same As Hot Flushes

    So, night sweats and hot flushes. We tend to lump them together but they are quite different in many ways. And there are those women who will get night sweats who don’t get hot flushes during the day. So I thought, today, I would just talk about night sweats on their own and give them a little bit of focus. One of the main questions is, “Are night sweats the same as hot flushes?”.

    Very often, they stem from the same causes but the symptoms themselves and the reaction in the body are very, very different. With hot flushes during the day, you normally find you can feel them starting. There’s some point in the body where you suddenly realise you’re feeling a little bit warm and, very often, a hot flush will sweep upwards, from somewhere in the body maybe right up to the head.

    And that will give you, obviously, a big tip that, you know, a hot flush is coming. Whereas, with a night sweat, because you’re already asleep, very often the first indication you get is when they’ve already occurred and you suddenly wake up, and you’re soaking wet. So, the night sweats are more to do with sweating and perspiring, rather than just getting a raft of heat coming up through the body. So, they can be treated slightly differently.

    Learn How To Recognize Your Triggers

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    Although it may feel like your symptoms occur randomly, if you take time to listen to your body, youll discover what triggers them. The next time you have a hot flash, take note of the circumstances surrounding it.

    • What time of day is it?
    • What have you had to eat or drink in the last hour?
    • Did you get enough sleep last night?
    • Have you gotten any exercise today?
    • Are you feeling anxious or stressed?

    After a while, youll recognize a pattern and learn what triggers your hot flashes and night sweats. Although it varies from woman to woman, here are some common culprits that may be on your list:

    • Spicy foods
    • Lack of exercise

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    Can Dehydration Cause Night Sweats

    The answer is definitely yes. This is one of these vicious circles that can arise during the menopause. If you’re waking up several times during the night and you are really sweating profusely, you are going to get dehydrated very, very quickly.

    And, for a lot of women, water just isn’t on the radar. So they’re getting up, they’re getting on with their day. They may be having cups of tea, or coffee, or fruit juices, so that dehydration is not being addressed. So, if you end up being dehydrated all day, that’s going to put tremendous pressure on your nervous system.

    And, unfortunately, one of the symptoms of a really stressed nervous system is excess perspiration. So, this is something that starts one way and, because you’ve got the two things running together, it just literally goes on and on. You get dehydrated during the day, you have the night sweats at night, you’re dehydrated the next day, and so on.

    And, unless you can learn to break that cycle, then the night sweats are likely to continue.

    Why Do Hot Flashes Get Worse At Night How To Stop Them

    There comes a period in every womans life where their biological clock reaches the time where menopause begins. When it comes to the sexual fertility of a woman, menstruation is the milestone that marks the physiological readiness to bear children. And at the opposite end of the time spectrum, menopause is the phase of life that signals the end of fertility for women. Menopause is the point in a womans life where she stops having her period and naturally occurs between the ages of 45-50 years old. However, there is no rhyme or reason as to which symptoms are experienced or the duration of the menopausal phases from woman to woman. One of the most notable symptoms of menopause and the time period leading up to menopause is hot flashes. Below, we will explain in more detail the phases of menopause, the symptoms and how to deal with them, specifically hot flashes.;

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    Menopause And Excessive Sweating: What You Can Do

    Some changes to your regular routine may help cool hot flashes.

    Work on your weight. Women who are overweight or obese are more likely to have frequent hot flashes, Omicioli says. A study of 338 overweight or obese women found that those who lost weight over 6 months had a bigger improvement in hot flashes than those who didnât lose weight.

    Exercise. Although studies havenât been conclusive, itâs thought that regular physical exercise lowers hot flash frequency.

    Stop smoking. Several studies have linked smoking to hot flashes. One study found that heavy smokers were four times more likely to have hot flashes than women who never smoked.

    Include soy in your diet. According to the National Center for Complemetary and Alternative Medicine, results of studies showing that soy reduces hot flashes has been inconsistent. To see if it works for you, you might try adding two to three servings of soy to your diet, Omicioli says. Try soybeans, tofu, tempeh, or miso.

    Stock up on tanks and cardigans. Wear lightweight clothes and dress in layers so you can shed heavier clothing when a hot flash strikes. Wearing a material at night that wicks away moisture may help you sleep

    Control the air temperature. Lower the heat, run the air conditioning, open a window, or run a fan during the day and while you sleep.

    Pay attention to potential triggers. Alcohol, caffeine, and spicy food may trigger hot flashes in some women.

    Consider A Change Of Nightwear

    Night Sweats Causes and Remedies | Menopause Symptoms

    As with the choice of bed sheets, choice of nightwear can help or hinder night sweats. The key is to allow air to access the skin in order to keep it cool and aid the evaporation of any sweating that does occur, to prevent clamminess. For this reason clingy pajamas in restrictive fabrics, like lace or silk, should be avoided. Either sleep naked or, if you feel uncomfortable with this, opt for a loose, cotton nightshirt.

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    What Causes Night Sweats During Menopause

    Night sweats are caused by a complex interaction between fluctuating estrogen levels and the hypothalamus, the part of the brain that controls body temperature. As estrogen levels take a dip during menopause, this can actually render the hypothalamus hypersensitive, which is why the slightest change in room temperature can cause you to overheat. In turn, this triggers a cascade of reactions in the body, such as spontaneous hot flashes and night sweats.

    When the hypothalamus senses youre too hot, it sends signals to the sweat glands to help cool you off, since sweat removes heat from the body as it evaporates. The blood vessels supplying the capillaries in the skin also begin to dilate. This allows more warm blood to flow nearer the surface of the skin where the heat can be released, hence the red flush that comes with a hot flash. ;

    Ask Yourself The Following Questions:

    • What is the treatment?
    • What are the side effects?
    • Is it effective?
    • How much does it cost?

    Once you answer these questions, discuss the therapy with your doctor. Make sure your doctor knows what therapy you are considering in order to discuss possible interactions or side effects with your current treatment.

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