For many women, the worst part of menopause is the frequent hot flashes. While some women do not experience these at all, others are frustrated regularly by hot flashes and night sweats.

What Is A Hot Flash?

Hot flashes are periods of elevated heart rate and blood flow, causing feelings of warmth in the face, neck and chest. Hot flashes can be mild to severe, and may last only a few minutes or over half an hour. Three out of four women experiences hot flashes, beginning before menopause and potentially lasting a few years after.

Symptoms

Symptoms of a hot flash usually include flushing of the face and neck due to an increase in blood flow accompanied by a mild to intense heat. Some women sweat more than others; some may experience nausea. Women may feel very warm, even though their body works to counter the hot flash by dropping its internal temperature. When the flash subsides, the woman may feel chilled due to the lower body temperature.

Night Sweats

Many women wake up in the middle of the night drenched in sweat. A hot flash that occurs while you’re in bed causes all that heat to build up under the covers until you wake up sweating. Many women have to change clothes, and sometimes their sheets due to sweating. This can lead to irregular sleep patterns and can interfere with your daily life. Many women develop strategies to reduce their likelihood of night sweats.

Tips To Ease Night Sweats

• Sleep in a cool room. Close heating vents or use an air conditioner to cool your bedroom down.
• Wear cotton pajamas to bed. Cotton breathes more than any other fabric and will dry quickly as well.
• Use cotton sheets
• Layer blankets and use as few as necessary.
• Keep a ceiling or floor fan going through the night
• Crack a window if your room is warm
• Consider sleeping alone. Two bodies generate greater amounts of heat especially when touching.
• Limit caffeine and alcohol intake as they can interrupt sleep
• Get regular exercise during the day

You’ll find that your body responds better to certain techniques. Maybe you have already established some of your own. Whatever you do, keep a positive attitude and remember this is a natural part of your body’s cycle.

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