Night sweats are hot flashes that occur during sleep. Perhaps the most annoying of menopause symptoms night sweats cause head, neck, facial flushing and perspiration sometimes accompanied by anxiety and chills. Estrogen levels drop significantly during menopause. The hypothalamus responsible for regulating body temperature surges heat and perspiration throughout the body as a reaction to waning hormones and body temperature fluctuations.
Sudden heat and flushing perspiration anxiety nausea and lightheadedness can wake women from a deep sleep. Damp, chilled, panicked, and sick women lose valuable sleep and concentration for the day ahead. Women recognize a hot flash during the day, but night sweats are equally common and distressing.
The key to reducing night sweats during menopause is similar to treatment for hot flashes. Avoiding sleeping in a heated environment and substituting spicy foods, caffeine and alcohol at bedtime with herbal teas can significantly reduce symptoms of night sweats. Cracking a bedroom window, running a fan and lowering the thermostat diminishes the frequency and severity of night sweats. Wearing loose fitting moisture wicking bedclothes can keep perspiration from lingering on the skin bringing late night chills.
Layering bed linens to accommodate changes in body temperature can also reduce flushing and perspiration. Keeping a refreshing glass of water by the bedside table can reduce night sweats. Sipping on the beverage through the night can reduce thirst and provide the body with a quick technique for lowering body temperature at the onset of night sweats. Women who experience anxiety during night sweats may try sipping a warm tea, taking a few laps around the house and returning to bed with a warm lavender rice pillow.
Milk contains tryptophan that induces sleep. Women who have difficulty returning to sleep after night sweats may take comfort in a glass of milk at bedtime. Calcium and vitamin D in milk and dairy products can reduce menopause symptoms. Other herbal remedies include Valerian Root, Kava Kava, and dependable old-fashioned chicken broth. With a few basic lifestyle changes, women can diminish the discomfort of night sweats and hot flashes. Eating healthy protein and soy rich foods and exercising daily can decrease the effects of menopause symptoms.
Avoid herbal supplements that contain plant and animal estrogen known as phytoestrogenic herbs. These products increase women’s risk of heart disease and cancers. In addition to the dangers, phytoestrogenic herbs require the long-term use to sustain symptom reduction. Women who experience severe night sweats and consistent sleep disruptions should consult a medical health professional. The doctor can provide further diagnosis and alternative treatments to diminish night sweats. The majority of women benefit from eating a healthy diet, increasing exercise, and reducing stress throughout the day and especially at bedtime.
Know natural vitamins for hot flashes and keep your menopause symptoms under control.