Night Sweats are a very common occurrence for women during menopause which can make attaining a full night’s rest very difficult. Night sweats involve sweating in your sleep, accompanied by a feeling of heat, primarily around the head, neck and shoulder area. During night sweats, you may also experience red or flushed skin and feel as if your heart is beating faster. It may also be difficult to fall back to sleep after waking from night sweats. Night sweats cannot be completely prevented, but there are risk factors that could make you more likely to experience them.
- Focus on your mental health: Those with depression report higher instances of night sweats during menopause. It may be beneficial to meet with a therapist or discuss a personal treatment plan with your doctor if you are experiencing symptoms of depression.
- Avoid trigger foods and drinks: Caffeine, alcohol and spicy foods can make night sweats worse. Avoiding these triggering foods and beverages before bed may lessen the severity of night sweats.
- Don’t smoke: Menopausal smokers are more likely to experience hot flashes and night sweats, so kicking the habit could result in a reduction of this uncomfortable symptom.
- Promote cooling: Wearing loose-fitting pajamas, sleeping with a fan on, turning the temperature down or using a cooling pillow can help your body regulate temperature. It may also be helpful to sip cool water before you go to sleep or throughout the night.
Night sweats can leave you feeling drained, but it’s important to remind yourself that they are a natural part of the perimenopausal and menopausal process. These symptoms won’t last forever, and there are steps you can take to make them more manageable. Adjusting your sleeping environment, staying hydrated, and sleeping in layers are a few adjustments you can make to prepare for the negative symptoms of night sweats and menopause.