Stress relief methods for night sweats

Night sweats are the nocturnal cousin of hot flashes and they can make it very difficult for a woman to have a comfortable night’s sleep. Night sweats affect 75% of menopausal women, making it one of the most common symptoms of this transitional period. The intensity of the heat that a woman experiences during the night will often cause her to wake, dripping in sweat and with a high heart rate and flushed face. The severity of the sweats will vary from woman to woman, but any experience of them, at all, is unpleasant and can be embarrassing or distressing for the sufferer. Luckily, there are recommendations about what lifestyle changes you should make to help prevent night sweats and one of these is using stress relief methods to ensure you are in a relaxed and calm state.

Five stress relief methods that will make your night sweats less frequent or less intense:

When a woman is going through menopause, her body has to cope with some uncomfortable changes which can often make the transition an unbearable one. Taking steps to alleviate any emotional factor that will trigger night sweats is strongly advised. Here are five stress relief methods that might be worth a try:

Massage or other complimentary treatments.

Make time to look after yourself and treat your body to a relaxing therapy. Indulge in a massage, soak the stress away in a sauna or get a pedicure and let your feet feel happy! Don’t feel selfish. It is important that you get pampered sometimes, too.

Aerobic exercise.

It is vital that you get enough physical exercise. Any activity that gets your heart pumping will help in relieving stress because it produces endorphins in the body which give the feeling of well-being. Try to incorporate at least 30 minutes of exercise into your daily routine. This could mean you run or cycle to work, or go swimming after work, for example.

Yoga.

Yoga poses combine stretching with controlled breathing exercises and improves flexibility. Participating in this stress-relief technique allows the body and mind to slip into a relaxed state. It is one of the most successful ways to manage stress levels but is also a fantastic way to tone up all your muscles and generally feel more healthy and happy.

Meditation.

When a person is stressed the body automatically reacts, or prepares in a way that makes us want to run or fight, and if a person is constantly stressed then this can have a physical effect on the body. Mediation is a technique that reverses the effects caused by stress so it is remarkably effective. You can partake in meditation in your own home but it takes some practice because it requires you to completely clear your mind, which is easier said than done. It is advisable that you take the advice of a teacher if you are new to mediation before trying it at home. If you are already familiar with this technique then make sure you have at least 10-20 minutes of distraction-free time.

Stretching exercises.

Although you may not believe it, static stretching is a great way to de-stress. It stimulates receptors in the nervous system which decreases the amount of stress hormones. Always exercise before aerobic exercise, but also try to stretch your muscles in the morning. Hold each stretch for 10-15 seconds. Make sure you don’t bounce because it can tear the muscle and always ensure you can feel a pull, but not a pain.

More information about night sweats:

Managing any emotional issue should be the first treatment for night sweats because they are likely to trigger episodes and will make them more intense in length and severity. Lifestyle changes require self-discipline but can be an effective way to eliminate this symptom of “the change”. However, there are alternative ways to manage your night sweats. Follow this link to find out more.