Nearly all women will experience cold feet, night sweats, and insomnia during or after menopause. These are three common and bothersome symptoms of the menopausal transition. Understanding why they occur is the first step in effectively managing these symptoms. Read on to discover practical and important information about them.
What Are Cold Feet, Night Sweats, and Insomnia?
They are caused by poor circulation. A number of factors can contribute to this, but during menopause, it is common for lowered hormone levels to be the cause of slower circulation, and therefore a tingling sensation in the feet.
Night sweats are episodes of over-production of perspiration during sleep, which happen because of decreased levels of estrogen. This affects the hypothalamus, which is responsible for temperature regulation, and produces night sweats as a result.
It is the inability to sleep through the night. During perimenopause, women can wake up in the early hours and may find it difficult to get back to sleep. Women will often wake up frequently when experiencing night sweats.
What Causes Cold Feet, Night Sweats, and Insomnia?
One of the most common causes of cold feet, night sweats, and insomnia are the hormonal changes related to menopause. Normally, the hypothalamus regulates body heat according to its surroundings. If it's hot outside, the hypothalamus forces the body to release heat; and if it's cold outside, the body will retain heat. However, cold feet, night sweats and insomnia are produced when the hypothalamus sends incorrect signals, resulting in the body attempting to cool rapidly, producing excess heat.
During menopause, levels of estrogen hormones decline and cause this malfunction of the hypothalamus. As a result, chemicals are released that cause blood vessels in the skin to dilate so the heat can be released. These fluctuating temperatures may lead to night sweats and insomnia. Keep reading to learn about them.
How Can I Manage Cold Feet, Night Sweats, and Insomnia?
You may wish to follow the tips below to help deal with cold feet, night sweats, and insomnia effectively:
Eat a balanced diet with lots of fruit and vegetables to improve circulation and control night sweats
Avoid caffeine and alcohol, especially late at night
Keep your bedroom cool
Don't exercise in the hours leading up to your bedtime
Establish a good sleep pattern by going to bed at regular times
Wear pajamas made from light, natural fabrics
Try not to eat two hours before going to sleep
By implementing these simple lifestyle changes, many women have effectively eased their symptoms, without having to resort to most severe treatment options.
You can click on one of the links in the article below to learn about night sweats treatments.
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