5 Ways to Manage Menopausal Night Sweats

5 Ways to Manage Menopausal Night Sweats

Hot flashes and night sweats are some of the most common — and intense — symptoms of menopause. More than two-thirds of women get them during perimenopause and menopause.

If you’ve ever had a hot flash, you know what it feels like. Your face, neck, and chest suddenly flush. You feel overheated and sweaty, and your heart might start racing.

And if you get hot flashes during the day, chances are good that you get night sweats too. Night sweats are hot flashes that happen while you’re trying to sleep. They can be so severe that they wake you up and keep you from getting restful sleep.

Hormonal changes are often to blame for hot flashes and other menopausal symptoms. You can’t change the process your body goes through during menopause, but there’s a lot you can do to manage your symptoms.

Daniel McDonald, MD, Marc Wilson, MD, and our team at OB/GYN Specialists in Denton, Texas, provide comprehensive menopause care and hormonal optimization for women. If night sweats are keeping you awake, it’s time to find treatment options that work.

1. Create a cooler bedroom

One of the simplest ways to reduce the severity of night sweats is to create a cooler sleeping space. Sleeping in a warm bedroom won’t cause nighttime hot flashes on its own, but warmer temperatures can make them worse if you’re already dealing with hot flashes.

Consider turning down your thermostat before going to bed. Place a fan near your bed to help you cool down. You can turn it on before falling asleep or turn it on if you wake up overheated in the night.

2. Choose breathable fabrics

A cooler bedroom can help prevent night sweats, but don’t overlook the fabric of your pajamas and your sheets. Choose loose-fitting, lightweight sleeping clothes. If you wake up too hot or too cold at night, wearing layers can make it easier to adjust your temperature as needed.

Use lightweight sheets made with breathable fabric like cotton or bamboo. Top your bed with one or two lightweight blankets instead of one heavy comforter to help keep too much heat from building up while you sleep.

3. Prioritize exercise

Exercising makes you sweaty, so you might think that exercise only makes hot flashes worse. But the truth is that regular exercise can actually help reduce the severity of hot flashes and night sweats.

Try to get at least 30 minutes of exercise most days. It helps you maintain a healthy weight, and it can reduce stress levels too, especially if you’re experiencing insomnia or anxiety around hot flashes.

4. Adjust your diet

Some foods and beverages increase body temperature, and they could be making your hot flashes and night sweats worse. Avoid or limit caffeine, alcohol, and spicy foods to see if you notice an improvement in hot flashes.

Don’t eat hot foods or drink hot beverages in the evening. Instead, consider drinking a small glass of cold water to lower your body temperature before heading to bed.

5. Try hormonal optimization

Lifestyle changes can reduce the intensity of your hot flashes and night sweats, but if you find that your symptoms are still interfering with your quality of life, hormonal optimization could be an option for you.

Dr. McDonald and Dr. Wilson specialize in hormone optimization with bioidentical hormone pellet therapy. Hormone therapy works to balance your hormone levels and reduce menopausal symptoms, and your therapy plan is customized for your needs.

Don’t let hot flashes keep you up at night. Find out more about managing hot flashes with a consultation at OB/GYN Specialists. Call our office at 940-202-0566 or send us a message online.

You Might Also Enjoy...

What to Expect During Each Trimester of Pregnancy

Pregnancy is exciting, but this time of dramatic change also brings up lots of questions for moms-to-be. Whether you’re pregnant now or you’re looking toward the future, here’s what you can expect during each trimester of pregnancy.

What You Should Know if You Have an Abnormal Pap Smear

You had a routine Pap smear, and you just learned that the results were abnormal. It’s normal to be concerned, but abnormal results don’t automatically mean you have cervical cancer. Learn the causes of abnormal results and what you should do next.

10 Key Symptoms of Endometriosis

Endometriosis is a common gynecological condition that’s linked to heavy periods and chronic pelvic pain, but symptoms look different from woman to woman. Learn to recognize the 10 most common signs, so you can get the care you need.

Is Menopause Slowing Down Your Sex Life?

All too often, menopause brings symptoms like low libido and vaginal discomfort that make sex unenjoyable. But getting older doesn’t mean you have to settle for a slower sex life. Learn what you can do to reignite things in the bedroom.

What Types of Genetic Testing Are Available?

Prenatal genetic testing can detect genetic disorders in the first and second trimesters of pregnancy. These tests are optional, and if you’re pregnant, it’s important to learn what genetic testing can do and when to consider it.

6 Things That Make Your Pregnancy Risky

Pregnancy is a natural process. As a woman, your body is uniquely equipped for pregnancy and birth — but if complications develop, you or your baby might be at risk. Learn more about high-risk pregnancy, and find out if yours could be high risk too.