Menopause can cause a number of uncomfortable symptoms, including hot flashes and night sweats. Here are some tips to help you cope with the night sweats that are caused by menopause.
1. Keep Your Bedroom Cool
The best way to cope with the night sweats of menopause is to keep your bedroom cool at night. Keep a fan near the bed to cool yourself if you do wake up during the night. Keep a cooler with ice packs near your bed and leave a window open for the breeze.
2. Avoid Alcohol and Stimulants
Alcohol and stimulants like caffeine can make it hard to get a good night’s sleep. Avoid using alcohol and stimulants for four to six hours before you go to bed. You’ll also want to avoid tobacco, refined sugar, saturated and hydrogenated fats, and acidic foods like pickles or citrus fruits.
3. Wear Lightweight Night Clothes
Loose, cotton night clothes that breathe can help keep you cool during menopause night sweats. You may want to keep an extra pair of nightclothes on hand in case you want to change clothes in the middle of the night.
4. Keep A Glass of Water by the Bed
A glass of cold water by your bedside can help you cool down if you wake up with night sweats.
Night sweats are the product of the hormonal changes your body is undergoing as a result of menopause. However, stress can make all of the symptoms of menopause worse. Reduce stress by exercising regularly, eating well and doing things that you enjoy. Try yoga, meditation or another relaxing activity at bedtime to reduce stress and prevent night sweats.
6. Avoid Spicy Foods
Many people find that eating spicy foods raises their body temperature and can contribute to night sweats. You may want to avoid spicy foods until the symptoms of menopause pass.
7. Try Alternative Therapies
A number of alternative therapies are available to help you cope with the symptoms of menopause, including night sweats. These can include herbal remedies and acupuncture, both of which can help you adjust to the hormonal changes that cause hot flashes and night sweats.
8. Avoid Strenuous Activities at Night
Strenuous activities, like exercise, can exacerbate night sweats if performed at night. Limit strenuous physical activity to the daylight hours and devote the hour or two before bed to relaxing in preparation for sleep.
9. Try Hormone Replacement Therapy
If your night sweats and other menopause symptoms are severe, you and your doctor might consider hormone replacement therapy. Hormone replacement therapy uses drugs to replace the estrogen your body is no longer producing. While hormone replacement therapy can greatly ease the symptoms of menopause, including night sweats and hot flashes, it can have serious medical side effects. Your doctor will need a complete medical and family history before prescribing hormone replacement drugs, and, depending on your health, you may not be eligible for hormone replacement therapy.