Although menopause is a natural transition in a woman's life, it can produce several unwanted and difficult symptoms. One of the most common is night sweats. They can last for 1 to 10 years during the menopause transition or even after menopause. They can be mild or severe, and occur every once in a while or multiple times per night. After realizing how disruptive night sweats can be to a routine sleep schedule, women look for ways to avoid future episodes.
What Are Night Sweats?
Night sweats are hot flashes that occur while you are sleeping and can cause you to sweat excessively. Nearly 75% of women experience them as they go through the menopausal transition.
Symptoms of Night Sweats
Night sweats affect women differently and produce several symptoms. These symptoms include:
• Sudden flashes of heat
• Excessive sweating
• Irregular heartbeat
As a result of these symptoms and a lack of sleep, women can experience the following symptoms:
• Exhaustion and fatigue
• Sleep disorders
• Trouble concentrating
Tips to Avoid Night Sweats
If you are trying to avoid night sweats, take time to assess your lifestyle and certain habits that could be triggering your night sweats. If you can eliminate some of these, you may be able to alleviate your menopausal symptoms and even prevent night sweat episodes.
To help lessen the frequency and severity of your night sweats, consider some of the following options.
Water. Drink the recommended amount of eight glasses of water each day. Staying hydrated will help regulate your body's temperature. In addition, it provides cool relief after you experience a night sweat episode.
Caffeine. By reducing your consumption of caffeine, you can help regulate the sympathetic nervous system and prevent it from triggering night sweats.
Cold shower or bath. Take a bath in lukewarm water, not hot, to prevent overheating your body. Baths can help you relax and calm down before you go to bed.
Yoga. Try to relieve some stress by practicing yoga, meditating, or doing deep breathing exercises. Yoga can also help regulate hormones.
Alternative medicine. Try using herbal supplements to help balance hormone levels. Many women find that black cohosh, ginseng, and dong quai are effective, but they should not be used over a long period of time.
Although night sweats can be unpleasant and disruptive, there are many ways to lessen their frequency and avoid them altogether without resorting to medical treatment. Click on the link below for more details on treating night sweats by making lifestyle adjustments and taking herbal supplements.
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