Getting regular, quality sleep offers lots of critical health benefits, but if you’re in perimenopause or menopause, catching those all-importants Zs can be problematic. Not only can menopause-related hormonal fluctuations make it harder to sleep overall, but many women are plagued by another sleep-related menopause symptom: night sweats.
A leading gynecology practice with locations in Frederick, Mount Airy, and Urbana, Maryland, Capital Women's Care helps women navigate the challenges of menopause, offering patient-centered care focused on each woman’s unique symptoms and health needs. Here, our team offers a few simple tips to help you handle those uncomfortable night sweats.
Most of us have awakened a little sweaty after a night spent under too many blankets or during a summer heat wave. But night sweats are different. They’re so intense, they can cause your body, pajamas, and even your sheets to become drenched with perspiration.
Night sweats can happen for different reasons, including fevers from the flu and other illnesses. But night sweats can also be related to other causes, like:
Drinking alcohol or caffeine shortly before turning in for a night’s sleep can also lead to sweating in some people.
When it comes to menopause, night sweats happen as estrogen levels decline. Estrogen plays a key role in regulating body temperature — in fact, many women monitor their temperature to tell when they’re ovulating. In menopause, the significant change in estrogen is what leads not only to night sweats, but to hot flashes, too.
When associated with menopause, night sweats aren’t necessarily serious on their own, but they can interfere with sleep. Over time, that can lead to persistent fatigue, problems focusing, mood changes, and other issues. Fortunately, there are ways to manage night sweats so you can enjoy quality sleep.
Ideally, you want pajamas made from fabrics that help wick moisture away from your skin, allowing your body to cool itself naturally. Typically, that means looking for pajamas made of natural fabrics, like cotton or even bamboo. Avoid polyester, fleece, nylon, and other synthetic fabrics.
Like your pajamas, your bedding matters, too. Again, choose products made of natural fibers, and use layers of bedding so you can adjust your temperature easily during the night. It’s a lot easier to modify your temperature with a few lightweight blankets than with a single, heavier comforter. Many companies make bedding, pillows, and even mattresses designed to keep you cool as you sleep.
Most of us tend to sleep better when the temperature around us is on the cooler side. Turn the thermostat down a couple degrees before bed to cool your space and your bedding, and consider using a fan for additional cooling during the night. (The white noise produced by many fans may help you sleep better, too.)
Avoid caffeine and alcohol for several hours before bedtime. Not only can both of these substances lead to increased heat while you sleep, but they can interfere with your sleep quality, too.
For really intense night sweats, consider keeping a cold pack in an insulated bag by your bed so you can reach for instant cooling whenever you need it. You can also consider tucking a cold pack under your pillow, so when you flip the pillow during sleep, it provides an instant cool for your head and neck. Just be sure to use a cold pack that doesn’t become damp with condensation.
With hormone replacement therapy, we use bioidentical hormones to supplement the hormones your body makes naturally. Like other medical therapies, HRT is dosed based on your unique needs, so you find relief for uncomfortable symptoms like night sweats and hot flashes.
Regular lab tests ensure your therapy always stays on track and helps us make adjustments over time.
Night sweats are just one possible side effect of menopause. Sleep disturbances, brain fog, irritability, weight changes, and increased risk of osteoporosis and heart disease can happen, too.
To learn how HRT can help mitigate the symptoms of menopause, call 301-663-6171 and request an appointment with our team at Capital Women’s Care today.
