Menopause is a life change every woman goes through at some point. We understand this, and we’re accepting of the fact our reproductive system is changing. However, the side effects are another story.
Managing menopause symptoms that could start years in advance can feel like an uphill battle. One of the worst side effects is night sweats. Hot flashes are a well-known reaction to menopause, but few people realize they can strike at night while you’re asleep in bed.
Estimates have shown up to 75% of women experience hot flashes during the perimenopause or menopause stages. A true night sweat is an extreme hot flash that increases sweat production and isn’t based on the environment. In other words, your room could be cold but you could still get drenched in sweat if a hot flash hits while you’re sleeping.
Night sweats are a serious inconvenience for you and anyone sleeping in the bed with you. Luckily, there are some steps you can take to avoid sweating, stay cool and get a good night’s sleep.
Solutions for Handling Night Sweats
No matter what stage you’re at in menopause, the tips below can help you sleep easier starting tonight.
Get a Mattress With Dual Temp Sleep Technology
Nearly half of couples have different sleep temperature needs, and if you’re going through menopause that’s definitely going to be the case. Dual temp sleep technology allows your bed to be two different temperatures. Each half of the bed has its own temperature control so you can make your side cooler without making your partner cold.
Use a Cool Pillow
Your mattress isn’t the only thing you feel at night while you’re asleep in bed. The pillow you use also has a significant impact on your comfort. It’s worth investing in a pillow that can adjust to your body temperature or one that incorporates a cooling gel.
Dress in Loose Clothing
Tight, restrictive clothing is known to make hot flashes worse or more frequent. Swap out any form-fitting pajamas for loose, cotton clothing that breathes. It’s also a good idea to dress in layers so you have better comfort control.
Create a Calming Nighttime Routine
One of the worst things you can do right before bed is to start stressing. Doctors have found the stress can bring on hot flashes. To combat this potential problem, establish a nighttime routine that starts about 30 minutes before bed. Shut down all screens since the light can make it difficult to fall asleep. Take the half hour to practice a calming activity like reading or meditation.
Add a Bedside Fan
If you still get hot after turning the thermostat down and the ceiling fan on it may help to add a floor fan beside the bed. The fan can blow directly on you, which won’t decrease the temperature of the room but can make it feel a few degrees cooler.
Sip Cold Water
Beverages are a great way to warm up or cool down the body. Sip a little cold water before you go to bed to help lower your body temperature. Keep a glass of ice water on the nightstand so you can use it to cool down and rehydrate after a night sweat. It’s also a good idea to avoid drinking alcoholic or caffeinated beverages before bed since they can increase your chances of a night sweat.
Talk to Your Doctor
If you’ve made adjustments to your sleeping arrangements but still experience regular night sweats speak to your doctor. Menopause is just one of the more common causes of night sweats, however, there could be another underlying problem. Your doctor may also be able to prescribe medication that can keep hot flashes under control or look for an herbal remedy if you prefer something natural.