Experiencing night sweats or hot flashes can be uncomfortable and inconvenient. Instead of trying to get some shut-eye, you’ll end up with a pounding heart, flushed skin and a sweat-stained shirt in the middle of the night. Not to mention the heat that you feel as if someone threw boiling water in your skin. This sensation will leave you twisting and turning all night. If you’ve been experiencing night sweats and hot flashes in the past, you know how difficult life can be. For one, you’ll never know when it’s going to strike or end. Leaving these untreated can also put your health at risk.
While night sweats and hot flashes are more common to women who are transitioning into menopause, everybody else can still experience these. Regardless if you’re a man or woman, old or young, there’s a possibility that you can experience night sweats and hot flashes at some point in your life. If you want relief and comfort (and finally get a decent amount of sleep every night), consider the tips below to avoid night sweats and hot flashes:
- Learn what causes it: First things first: You need to know the reason why you’re experiencing night sweats and hot flashes. Is it because of your prescription medicine or excess weight? Or it is because of your anxiety or are you premenopausal? Once you know what causes your symptoms, you’ll know better how to combat it. You’re basically solving a problem from the root, and not just reduce its symptoms. If it’s because of your prescribed medicine, ask your doctor for other options. If it’s because of anxiety, you can try self-help tips or tap professionals who can help you manage stress. You can come up with better solutions once you know what the problem really is.
- Take a deep breath: Some of the remedies for night sweats and hot flashes aren’t expensive; some can just be done anytime, anywhere. Before going to sleep at night, have time to take deep breaths. Disregard everything that’s happening around you and focus on yourself and the way you breathe. Be calm, relaxed and gentle while you’re breathing. Relaxation breathing or what others would call as paced breathing can help reduce night sweats and hot flashes. Plus, relaxation breathing can put you back to sleep after a night-sweat episode.
- Look for obvious patterns: When you experience night sweats and hot flashes, it’s important that you take note of all the activities you’ve done before the incident. Remember if you ate spicy foods in large quantities, had an alcoholic drink with friends, or smoked cigarettes and other tobacco products. All of these things can trigger these symptoms and make them worse. A journal which will solely be used for keeping track of your activities during the day will come in handy for you.
- Consider using natural supplements: With the advent of technology and breakthroughs in medicine, finding remedies for any discomfort has become easier – and natural supplements for night sweats and hot flashes are examples. Women who are experiencing menopausal symptoms are at risk for night sweats and hot flashes because their estrogen levels are declining at a significant rate. Fortunately, there are now natural supplements which can reverse this effect and can provide relief. Scout for different supplements in your area. Once you find one which you think will reduce your symptoms, seek approval from your doctor before using it.
- Stay comfortable: The definition of comfort varies from one person to another. If you’re comfortable sleeping with the fan or A/C in the highest temperature or with different pillows all over your bed, go ahead and do it. You should also make sure that your pajamas are made from cool and breathable materials, so they don’t cause extra body heat when you’re trying to sleep. These should also be loose so you won’t be restricted to move. The same goes for your linens. Look for fabrics which are cool and lightweight to avoid heat while you’re sleeping. Do everything that makes you feel comfortable just to get some sleep.
- Get some exercise: You might be wearing different hats, but that doesn’t mean that you should completely forget about getting some exercise. Regardless of how busy you are, there will always be an activity which can become your exercise routine. You can start your day by walking or running in your neighborhood for an hour, or ditch the elevator and just use the stairs at your office. Trying these exercises consistently can help regulate your body weight and reduce menopausal symptoms – two of the most common causes of night sweats and hot flashes.
- Eat healthy: Eating healthy foods is still one of the best ways to combat any health conditions. The same is also true when you’re experiencing night sweats and hot flashes due to menopause. Make sure your diet includes foods which are rich in vitamins B, C, and D as these can help reduce the symptoms of menopause. Eating more fruits and adding soy to your diet can also help.
- Avoid stress: Stress can become your motivator to some extent, but too much of it can impact your health which can result in more night sweats and hot flashes. As much as possible, steer yourself away from stressful situations. If you can’t, look for outlets which can help you manage or relieve stress. This can include going out with friends, spending time with your family or buying your most guilty pleasures.
Generally, experiencing night sweats and hot flashes isn’t a cause for concern. What’s alarming is the list of potential health hazards associated with night sweats and hot flashes. As mentioned, these two can become the reason why you’re deprived of sleep, suffer from unwanted stress, hinder you from meeting your daily functions and even affect relationships in a negative way. Save yourself from situations like these by avoiding night sweats and hot flashes. Make use of the tips from the article so you can finally achieve uninterrupted sleep every night!
Zoe has always had an eye for detail. Currently writing for Sensei Reviews, she doesn’t want any consumer left in the dark about a product or industry. When Zoe isn’t writing meticulous and informational reviews for the people, she enjoys spending time with friends and reading.