Do you suffer from hot flashes and night sweats? It’s not an uncommon problem and can make sleeping difficult and uncomfortable. But there is hope – you can improve your sleep, health and quality of life with the right knowledge and lifestyle changes.
What are Hot Flashes and Night Sweats?
Hot flashes is the sensation of heat in the upper body. It usually starts in the head and face, and spreads to the neck, chest and back. Some women may experience a racing heart and profuse sweating. Hot flashes usually last from 30 to 60 seconds, but can continue for up to 10 minutes.
Night sweats is the same thing that occurs while sleeping. As your body’s temperature cools during sleep, you may experience prolonged or recurring hot flashes or night sweats.
Causes of Hot Flashes and Night Sweats
Hot flashes and night sweats can be caused by a variety of hormonal imbalances. Estrogen, progesterone and testosterone are all implicated in the occurrence of these symptoms. Some women may experience them during perimenopause and menopause, when hormonal levels begin to fluctuate. Other leading causes of hot flashes and night sweats include certain medications, obesity, diabetes and stress.
How to Improve Sleep and Health with Hot Flashes and Night Sweats
If hot flashes and night sweats have been disrupting your sleep and affecting your overall health, here is a list of tips to help:
- Dress in comfortable layers – Choose lightweight fabrics and clothes that allow your body to breath easy, especially around the neck and chest.
- Take a cool shower or packet – Taking a cool shower or packet before bed can cool your body, and thus reduce the occurrence of hot flashes and night sweats.
- Keep the bedroom cool – Make sure your bedroom is comfortably cool, with a temperature of around 60-70°F.
- Drink plenty of fluids – Drink plenty of water throughout the day, as dehydration can worsen hot flashes and night sweats.
- Avoid triggers – Avoid caffeine, alcohol, spicy foods, and cigarettes, as these can all create hot flashes and night sweats.
- Get enough rest – Make sure to get enough sleep, as lack of sleep can lead to stress, which can trigger hot flashes and night sweats.
- Maintain a healthy weight – Try to maintain a healthy weight, as being overweight can increase the risk of developing hot flashes and night sweats.
With the right lifestyle modifications and treatments, you can reduce or even eliminate hot flashes and night sweats and improve your sleep and health. Talk to your doctor to discuss the best treatment options for you.