Author
Buddhini Dolapihilla, MD, has over 6 years of expertise in clinical research. She is a medical doctor (MBBS), clinical research physician scientist, and enthusiastic academic writer. Dr. Dolapihilla enjoys imparting her medical expertise to women in order to better understand their health needs, particularly during a time of transition like menopause.
Menopause is a natural part of life, but it can also be a challenging time for women. One of the most common symptoms of menopause is hot flushes, which can be especially disruptive to sleep. If you’re experiencing hot flushes at night, you’re not alone, but the good news is that there are ways to manage them and get a good night’s sleep. In this article, we’ll share some tips from a doctor on how to sleep better despite hot flushes.
Understanding Hot Flushes: Causes and Triggers
First, let us understand what causes hot flushes and their triggers.
Hot flushes are caused by a decrease in oestrogen levels in the body, which affects the hypothalamus, the part of the brain that regulates body temperature thus a dysfunctional temperature regulation at night[1].
These hot flushes can be triggered by a variety of factors, such as spicy foods, alcohol, caffeine, and stress[1]. Understanding your triggers and avoiding them is one way that can help reduce the frequency and intensity of hot flushes.
Creating the Optimal Sleep Environment: Bedding and Room Temperature
Choosing the right bedding is important in managing hot flushes because it can help regulate body temperature and promote a comfortable sleep environment. Bedding made from natural fibres, such as eucalyptus-derived Tencel Lyocell, can help wick away moisture and keep the body cool and dry throughout the night. These materials are also breathable, which can help prevent sweating and clamminess.
Opting for lightweight blankets and sheets made from breathable materials can help create a more comfortable sleep environment for women experiencing hot flushes.
In addition to choosing the right bedding, adjusting the room temperature can also be an effective strategy for managing hot flushes. Keeping the bedroom cool and well-ventilated can help prevent night sweats and promote a comfortable sleep environment. Setting the thermostat to a lower temperature, using a fan, or opening a window can all help regulate body temperature and prevent overheating during the night.
Natural Remedies for Hot Flushes and Night Sweats: Supplements and Herbs
Certain supplements and herbs have been shown to help alleviate hot flushes and night sweats. For instance, sage has been shown to have an oestrogen-like effect on the body, which can help regulate hormones and reduce the frequency and severity of hot flushes[2]. Additionally, sage has antioxidant properties that can help reduce inflammation and support overall health.
Fenomeno Hot Flush Tamer supplement, which is based on sage, can help regulate body temperature and reduce the frequency and intensity of hot flushes.
Lifestyle Changes to Promote Restful Sleep: Exercise, Diet, and Stress Management
Regular exercise, a balanced diet, and stress management can help reduce the frequency and intensity of hot flushes and promote restful sleep[3]. Exercise can help regulate body temperature and improve sleep quality, while a balanced diet rich in fruits, vegetables, and whole grains can provide essential vitamins and minerals to support overall health.
Speaking expressly of stress management, anxiety and stress can exacerbate menopausal symptoms, including hot flushes[4]. Management of stress can thus be effective in reducing the frequency and intensity of hot flushes. This can be achieved through some stress management techniques such as yoga and meditation[5]. Additionally, the Fenomeno Anxiety Antidote supplement, containing ashwagandha, holy basil, and maca root, can help reduce anxiety and promote restful sleep.
Conclusion
In conclusion, getting a good night’s sleep despite hot flushes requires a holistic approach that involves understanding the causes and triggers of hot flushes, creating an optimal sleep environment, incorporating natural remedies, and making lifestyle changes to promote restful sleep. Remember, it is essential to discuss any concerns about sleep disruptions with your doctor, who can help you find the right treatment plan for you.
References
- Talaulikar, V.J.B.p., r.C. obstetrics, and gynaecology, Menopause transition: Physiology and symptoms. 2022.
- Martini, N.J.J.o.P.H.C., Sage. 2022. 14(1): p. 89-90.
- Malik, M., A. Hussain, and A.J.S.R.i.P. Hashmi, Health promoting lifestyle behaviors and sleep quality among post-menopausal women in Pakistan. 2021. 12(8): p. 2934-2940.
- THOMAS, T., et al., Mindfulness and Menopause-A Review. 2020. 14(7).
- Susanti, H.D., et al., Effects of yoga on menopausal symptoms and sleep quality across menopause statuses: A randomized controlled trial. 2022. 24(2): p. 368-379.