Getting a good night's sleep is key for being a fully-functional person the next day. It can be hard to do your job to the best of your ability and take care of all of your other responsibilities on top of that when you are chronically exhausted. Night sweats during menopause can often happen to such an extent that they prevent women from getting a good night's sleep. Along with seeing a doctor to treat your night sweats, the following pieces of advice can help soothe your night sweats so that you can get a good night's sleep.
Don't Eat Spicy Foods for Dinner
Foods that contain hot peppers and other spices can trigger night sweats because they raise your body temperature and increase circulation. If spicy foods are triggering night sweats, it may be best to decrease how much of them you eat, or maybe stick to eating spicy food only at lunch. This will give your body time to cool down before going to bed.
Avoid Alcohol Before Bed
Although alcohol has a reputation for something that makes people feel warmer, it actually lowers body temperate. Alcohol causes blood to flow towards the skin, when blood usually flows towards the organs. This causes the core body temperature to decrease, but the person drinking still feels warmer. The body responds to this by sweating, which can cause core body temperature to drop further. Because alcohol messes with body temperature and causes sweating, it is usually not a good idea to drink before bed if you are experiencing night sweats.
Reduce Hot Tub and Sauna Time
Although it may seem like a great way to relax, hot tubs and saunas can increase your core body temperature, which may trigger night sweats. Instead, stick to the swimming pool or go for a warm shower to rinse off and relax.
Don't Watch TV Before Bed
The light emitted from an electronic screen, whether it is a laptop, television, or smartphone, can upset your body's circadian rhythm, which can lead to disrupted sleep and night sweats. Try reading or journaling before bed to help your mind and body prepare for sleep.
Don't Wear Pajamas Made of Synthetic Materials
Pajamas made from synthetic fibers tend to conduct heat around
the body rather than away from it, which can exacerbate night sweats or trigger an episode. Use pajamas made from natural fibers, such as cotton. Sleeping naked is also a good option because you will have an easier time cooling off.
More Information about Night Sweats
Night sweats can be a persistent part of menopause, but there are ways to lessen their impact on your life and sleep schedule. It is a good idea to see a doctor if your night sweats continue to disrupt your sleep and cause you to become exhausted. Click on the following link to learn more about treatments for night sweats.
- National Institutes of Health. (2013). Menopause. Retrieved from https://www.nlm.nih.gov/medlineplus/ency/article/000894.htm
- O'Connor, A. (2008). The Claim: Drinking Makes You Warmer in Winter. The New York Times. Retrieved from http://www.nytimes.com/2008/01/01/health/01real.html. Retrieved September 24, 2015.