Menopause and Night Sweats
Nights sweats are one of the best-known symptoms associated with menopause. Many women who are experiencing perimenopause or who are menopausal experience these nocturnal hot flashes, which are likely to wake you up drenched in sweat with your heart pounding. This can thoroughly interrupt a good night’s sleep and make it hard to settle back down.
The hypothalamus, or the part of the brain that regulates body temperature, is believed to react to the fluctuating estrogen levels that accompany menopause. It senses these hormonal changes as temperature, and your body then attempts to cool you back down by dilating blood vessels and triggering your sweat glands. This chain reaction then initiates night sweats. You will wake up covered in sweat, cold and uncomfortable.
Although night sweats are common among women experiencing perimenopause or menopause, you may be able to ease them and reduce their frequency by making simple, healthy lifestyle changes. Deep, rhythmic breathing can help reduce hot flashes during the day and used with progressive relaxation may be able to help you get back to sleep after a night sweat.
Eating a healthy diet, staying hydrated, getting regular exercise and monitoring your personal triggers can give you a good head start on controlling this bothersome menopause symptoms.
Spicy foods, alcohol, caffeine and tobacco are all believed to contribute to night sweats and increase their frequency or severity. You can also stay more comfortable by using a fan at night and wearing cool, cotton or other natural fiber pajamas.
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