Are you having trouble sleeping because of hot flashes from menopause and night sweats? There are steps you can take to keep you cool at night for a peaceful, relaxing sleep.
Reduce the Room Temperature While this may be obvious, many people might not think to lower the thermostat as a precaution. Digital thermostats can be set for different temperatures at different times of the day and night. For the hours you’re asleep, try lowering the thermostat from 68 to 65 degrees Fahrenheit.
Watch those Hot Flash Trigger Foods There are things you consume that may be triggering your hot flashes. If you’re experiencing night sweats, you should avoid alcohol, caffeine, spicy foods and anything that is hot in temperature, such as soup, especially right before bedtime. They can all set off hot flashes. Obviously, caffeine will also keep you awake at night. A stimulant can remain in your body for up to 8 hours, so it’s best to restrict that morning cup of coffee, if you must have one, to the morning. And don’t forget that in addition to coffee, tea and soda, chocolate also contains caffeine.
Keep Ice Water and an Ice Pack Nearby to Cool Hot Flashes If you’re prone to hot flashes at night, keep a glass of ice water and an ice pack on your night table, just in case. If you are woken up by night sweats, a cool pack and a sip of cold water can alleviate those hot flashes so you can get back to sleep.
Stay Cool with Herbs There are certain herbs that can help alleviate hot flashes. These include cooling plants such as evening primrose and sage, and plants that help the liver utilize oxygen, such as dong quai, yellow dock and dandelion. Eucalyptus, peppermint and spearmint are also effective herbs for cooling the body. Most of these are frequently found in already prepared herbal teas.
Use Moisture-Wicking Sleepwear and Temperature Regulating Bedding One effective way to stay cool while sleeping is to wear night clothes that will wick away moisture from your body and bedding that regulates body temperature. The bedding keeps you cool, and if you do sweat, the bed clothes transfers it from your body to the clothing, providing a cooling effect.