Sweating and hot flushes? Sleep through the night again
Waking up in a sweat at night is usually down to one of two causes: a disturbing nightmare, or simply that the bedding is too warm. But hot flushes at night are not a normal occurrence. Or are they? In fact, many women experience hot flushes at night during their menopause. This is because of hormonal changes that take place between the ages of 45 and 55. Find out exactly how female hormones affect the body, what you can do about sweating at night, and why men can also suffer from hot flushes at night.
May 22, 2024 • 5 min reading time
Tips and tricks for restful sleep despite the heat.
Hot flushes are one of the most common symptoms of the menopause: over half of all women struggle with sudden outbreaks of sweating during this time. This is often accompanied by dizziness and a rapid heartbeat. These symptoms can become very unpleasant, especially at night, when they prevent many women from getting enough sleep. But what’s the reason for all of this?
During the menopause, the body experiences a decrease in the female sex hormones progesterone and oestrogen. This doesn’t just mean that the menstrual cycle stops during this time: it also results in many, mainly undesirable side-effects, including mood swings in particular. The increase in the stress hormones adrenaline and noradrenaline then cause hot flushes. These mainly take place at night, causing unpleasant outbreaks of sweating.
Although hot flushes can occur regardless of ambient temperature, choosing the right clothing for sleeping is still important. Wearing damp, sweaty clothes increases the risk of catching a cold. Read on to find out what you should consider when choosing your sleepwear, and get some extra tips on overcoming stress-related hot flushes during the menopause.
Waking up sweaty at night is anything but pleasant. Having to get up and change during the night, coupled with the stress that the menopause can cause, often makes it very difficult to fall back asleep – resulting in overtiredness, irritability and difficulty concentrating the next day.
Below, we give you some top tips on creating the perfect room climate as well as choosing the right bedding and pyjamas... so you can stop hot flushes from keeping you awake at night once and for all! Also find out how herbal remedies, exercise and heat applications can relieve hot flush symptoms.
The right temperature and sleeping environment as a whole create a calmer and more relaxed space. Keep your sleeping environment tidy and free of electronic and work devices to prevent negative thoughts and help you fall asleep easily.
Although room temperature per se doesn’t affect the occurrence of hormonal hot flushes, it can have a positive effect on stress hormones. Maintaining the right room temperature also prevents your bedroom from getting hot and stuffy, which can cause sweating even for people not experiencing the menopause.
Always make sure that you air out your bedroom shortly before and after going to bed. It’s important to keep your bedroom temperature slightly lower, especially in the evening: 16 to 18 °C is optimal for sleeping.
Women who experience night sweats during the menopause sometimes have to change pyjamas several times a night, or even change their bedding. This can be prevented by using moisture-absorbent textiles. Choose breathable cotton pyjamas that keep your body temperature naturally in balance.
We also recommend using several thin blankets, rather than one thick down blanket. This lets you adjust your sleeping temperature to suit your needs, helping you to prevent hot flushes and sweating.
There are lots of herbal remedies that can alleviate hot flushes during the menopause. These can be consumed as tablets, teas or oils. Black cohosh is particularly popular. Just like red clover and rhubarb root, it has a similar effect to oestrogen in the female body, helping to improve mood. In this way, it can reduce hot flushes caused by stress, helping you get a good night's sleep in the process!
Monk’s pepper is also a popular choice for both before and after the menopause. It helps harmonise the female cycle and keep the decline in oestrogen and progesterone slow and continuous. And when your hormone fluctuations are less severe, you’re less likely to suffer from stress... and sweating! If you're on other medications, you should always consult your doctor before taking any herbal remedies.
If you suffer from hot flushes and sweating at night, it might help to increase the amount of exercise you do during the day. Sweat-inducing workouts train the blood vessels, helping to make sure that you sweat mainly when you’re hot or physically exerting yourself. Taking part in sports and going for long walks also reduce stress and help you to relax: real stress killers that have a positive effect on your hormone balance!
Heat and cold applications have a similar effect to taking part in sports: they make you sweat. But not only that – while you’re sweating it out in a sauna or hot shower, the cold that you experience afterwards causes your sweat glands to contract. This trains the body to use ambient temperature first and foremost for controlling body heat. Heat and cold applications also have a positive effect on your immune system and your mental health. Why don’t you give it a try?
Have you been suffering from night-time hot flushes for a long time and the reason is not apparent? Then you should seek professional advice. Chronic and mental illnesses in particular, but also nutritional deficiencies, often only manifest themselves through isolated symptoms like sweating, hot flushes, etc.
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