Over the last couple of weeks, I’ve been receiving the same question from my pool of potential Clients: ’’How can night sweats be stopped’’?
I would always suggest in the first instance to talk to your Doctor/GP to rule out any other medical conditions that could also prompt night sweats. If you have done this and you are certain it is linked to your Menopause, there are certainly things you can do to help yourself.
Triggers of Menopausal Night Sweats
Excess bedding – how many of you sleep under the thickest duvet or sheets and blankets that are tucked in tight?
Hot rooms – turn the thermostats down in your rooms and in your bedroom, turn it off. If you wear night clothes, make sure they are made from natural fibres.
Warm weather, hot showers – Look to have a cool shower rather than a hot one. I experienced an incident myself when I had the shower on too hot and I stepped out and had to sit down as I started to get a little light headed and I had a major hot flush! In warm weather, wear lighter fabrics, if you are able, then have a small window or an air vent open to keep the air flowing through during the night.
Stress – if you have juggled your career, your family, your social life on a very tight schedule, now may be the time to re-evaluate. Stress levels can rise when we rush around, from one thing, and this can also lead to anxiety.
Anxiety – you may be starting to worry about your general health and wellbeing, and this worry can cause spikes in hormones, that will lead to the part of your brain that regulates body temperature, to respond by warming your body.
Disturbing Dreams – You may be dreaming vividly, and become anxious enough that your heart beat increases and you feel a need to throw off your covers. Look at your evening routine, how about relaxing with a book or listening to some music or try some meditation.
Low sugar / hunger – this is not an excuse to over eat, but rather look at your meals you are having, eat 3 regular meals and make sure you are eating enough protein with each meal. Some night sweats may be due to low sugar levels at night. Try and have something small and healthy about an hour before bed e.g – piece of fruit, smoothie.
Alcohol – If you love wine, especially red wine or any grape-based alcoholic drink, these cause flushes big time. If you do drink it, do so with the knowledge that you will have a night sweat as a result.
Spicy Foods – unfortunately your favourite may have to go from your diet for a while, or if you know this does trigger a night sweat, then indulge yourself, but be aware you may also end up having a disturbed night.
Caffeine – Don’t have any caffeine drinks before you go to bed. This would be a good time to try a herbal drink – maybe Camomile or Peppermint?
Smoking – If you are a smoker, then you will probably suffer with night sweats. If ever there was a time to decide to give up, then this is probably the time.
It may be worth keeping track of the presence of any of these triggers in your daily life. Noticing that night sweats often follow triggers, such as eating a certain food or having a stressful day, can help you to avoid these in the future.
As well as making these Lifestyle changes, you could also look for complementary treatments like hypnotherapy, acupuncture, massage or herbal supplements or prescription medication, the most popular being HRT (Hormone Replacement Therapy), as prescribed by your GP.