You’re having hormonal night sweats and hot flashes, but you’re not ready to give up on life just yet. Women in their 50s can still be very sexy and vibrant – just ask Madonna, Rita Wilson, Sharon Stone, Jamie Lee Curtis or Christie Brinkley. In order to stop hot flashes and make sure you’re getting a good night’s sleep (so you can look and feel vibrant, too), you’ve got to give yourself proper self-care. If you don’t take good care of your body, why should it be good to you?
Hot flashes and hormonal night sweats
Essentially two sides of the same coin, hot flashes and hormonal night sweats are both caused by menopause and they’re both very common symptoms. You won’t necessarily have both if you have one or the other, but many women do experience both symptoms. Hot flashes and hormonal night sweats are caused by the changing estrogen levels in your body. The brain misreads what’s happening, and suddenly you’re in a puddle of sweat. Hormonal night sweats are extremely disruptive to sleep, something you need to reduce stress, maintain focus and even achieve healthy weight loss. Studies show that interrupted sleep can create havoc with your diet and exercise plan, not to mention your emotions.
Taking care of yourself
Your body needs sleep, and you need to get relief from hot flashes and hormonal night sweats. Address both with a self-care regimen that helps to prevent these uncomfortable menopause symptoms and makes it easier for you to get a good, healthy night’s sleep.
- Schedule. Take a good look at your schedule, particularly the times you normally go to bed and awaken. Make sure you’re giving yourself 6 to 8 hours of sleep nightly, and come up with a regular schedule that allows you to go to bed at the same time on weeknights and weekend nights.
- Ritualize it. Come up with a nightly process, or ritual, that you perform every night before going to bed. Most people do this anyway; before going to bed, many women have to brush their teeth, wash their faces, maybe put on moisturizer. Whatever you do, do the same thing every night and try to do it at the same time. This prepares your mind for sleep, which in turn helps get the rest of you prepared as well.
- Environment. Your bedroom should be dark and free of electronics. Don’t watch TV, play around on the computer or look at the smartphone after completing your sleep ritual and getting in bed. Stimulating your brain before you sleep, even if you’re only entertaining yourself, isn’t a good way to prepare your mind and body for bed.
- Eat healthy. Get plenty of fruits, vegetables and whole grains in your diet. Try to avoid sugars, caffeine, alcohol and processed foods that may trigger hot flashes. A healthy diet helps your body adjust to hormonal changes. Take vitamins and supplements to give yourself essential nutrients during menopause, which will help prevent and stop hot flashes.
- Stress. Manage stress every day. Stress relief is one of the best ways to stop hot flashes and hormonal night sweats. Exercise, meditate, stretch, soak in a hot tub – find something that makes you feel relaxed, and do it every single day.
Hormonal night sweats are uncomfortable and not at all pleasant for you and anyone else you might be sleeping with. Hot flashes can cause you intense stress during your waking hours, leaving you always on edge and fearful of having another attack. A single hot flash can wreck your makeup, foil your hairstyle and make your clothes sticky and smelly. Who needs that?
When you’re dealing with all of this, and still trying to maintain a normal life, it’s easy to forget about caring for yourself. But if you want to stop hot flashes and hormonal night sweats, you’ve got to take the time to do better for your body.
Learn more about preventing menopause symptoms in our free special report, 5 Proven Remedies to Reduce Hot Flashes During Menopause.