- Be consistent with the time your retire each night
- Get at least eight hours of sleep
- Avoid alcohol at bedtime because it can cause hormone levels to spike and drop suddenly thus leading to hot flashes.
- If night sweats do strike, get up, go to the bathroom and drink a tall glass of water.
- Keep a glass of cool water on your night stand.
- Avoid spicy foods near bedtime
- Cut caffeine before bedtime because it is can trigger night sweats by raising heart rate and blood pressure
- Steer clear of sweets before bedtime because sugar increases your metabolism and in turn generates heat.
- Keep your bedroom at a cool temperature or sleep with an open window to increase air circulation.
- Change your sheets often so that you feel fresh and clean when you get into bed. Also try temperature regulating bedding, sheets and pillows.
- Take a cool shower or cool bath before bedtime.
- Avoid hot tubs and jacuzzi's before bedtime.
- Review your prescription and over the counter medications with your doctor because some medications can cause nighttime sweating.
- Keep dry towels next to your bed to dry off if night sweats are severe.
- Try black cohash or vitamin E supplements. Some people tell us that these supplements could lessen the severity of hot flashes and night sweats.
- Increase your consumption of soybean products. Researchers have found that women who eat 35-40 milligrams of plant estrogen a day in the form of tofu, soymilk and other soy products seem to experience fewer hot flashes and night sweat episodes.
- Wear micro-fiber pajamas or nightgowns with moisture wicking and quick drying properties.
- Use moisture wicking sheets and pillow cases.
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