"Menopause is not the end, but a new beginning. Embrace the changes and use them as an opportunity to create a life that is vibrant, healthy, and fulfilling." - Dr. Jennifer Wider.
As a society, we talk a lot about disturbed sleep when it comes to pregnancy and during the newborn stage, but we don’t seem to have as much knowledge about the impact of the last stage of the reproductive process and how it can make lots of women lose a lot of sleep.
In scientific terms, the menopause is the period when a woman stops being able to reproduce. It usually starts between the ages of 45 and 55, but some women can go through early or premature menopause as early as their 20s and 30s.
There are a huge range of physical and emotional symptoms that have been attributed to menopause, and these can vary dramatically from woman to woman (plus not all women will experience the same symptoms, and some women might not experience any symptoms at all). How intense these symptoms are and how long they last also really depends on the person, with some women experiencing mild symptoms that only last a few months, while others have more severe symptoms that can last for several years. There is a long list of 34 symptoms here that show the full breadth of what women can go through during this time in their lives.
Three of the most common symptoms that appear again and again are hot flashes, night sweats and disturbances during sleep. Night sweats are a common symptom of menopause and are caused by hormonal changes that can send the body's ability to regulate temperature completely out of sync . During menopause, the levels of oestrogen and progesterone in the body go down, which affects the hypothalamus (the part of the brain that regulates body temperature). This can cause sudden and intense hot flashes and night sweats, which can interrupt sleep, cause fatigue and lots of other health problems in the long run.
During a night sweat, you’ll usually wake up feeling hot and sweaty, often with your clothes and sheets soaked through with sweat. They can also come along with other symptoms, like chills, a rapid heartbeat, and anxiety. Night sweats can be very disruptive to sleep and can lead to feeling exhausted during the day and struggling to function due to burn out.
To try and help keep your night sweats under control, here are a few tips for staying cool and comfortable:
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Layer up.
It might seem a bit counterproductive at first, but wearing breathable, lightweight clothing in layers that can easily be taken if you feel hot can really help with staying cool. Dressing in layers is especially helpful in managing night sweats because it allows you to adjust your clothing as needed to regulate your body temperature. During menopause (or other times when you may experience night sweats), your body's internal thermostat could be disrupted, causing sudden changes in temperature that can lead to sweating and discomfort. Being able to quickly shed a layer if this happens means the least disruption possible to your sleep.
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Keep your bedroom cool & cosy.
Your bedroom should be a cool cosy haven at all times. You can use air conditioning or fans to keep your bedroom at a really nice temperature which will make it much more comfortable to fall asleep. Fans circulate the air and create a cooling breeze which is not only cooling but many people find the background buzz very relaxing. Ceiling fans are a great option, but you can also use a standing or tabletop fan to help keep the air moving. Direct sunlight can heat up your bedroom quickly, so keeping your blinds or curtains closed during the day is important to block out the sun's rays. Another way to deflect sunlight is using light-coloured bedding which reflects sunlight and heat, while dark-coloured bedding absorbs it making it warmer to touch.
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Dial down the spice.
While you might be partial to a spicy curry or a dab of hot sauce, spicy foods can actually trigger hot flashes and night sweats. Spicy foods contain a compound called capsaicin which is the substance that makes peppers spicy, and it has a thermogenic effect on the body, meaning it can raise the body's temperature and increase sweating. When you eat spicy food, your body's temperature rises as your metabolism kicks into high gear to digest the food. As your body tries to cool down, it may trigger sweating as a way to release heat and regulate your body temperature. This can lead to night sweats and interrupted sleep, so it's best to avoid them where you can.
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Check your humidity.
High humidity can make your bedroom feel hotter and more uncomfortable. Using a dehumidifier can help remove excess moisture from the air, making your bedroom feel cooler and more comfortable, as well as other benefits for your breathing which have a positive impact on your overall health.
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Stay hydrated.
Another way to boost your overall health as well as your sleep is by drinking plenty of water throughout the day. Not only will you stay hydrated, it’ll also help regulate your body temperature. Drinking plenty of water and other hydrating fluids can reduce the frequency and severity of night sweats, as well as help your body flush out toxins and waste products that can contribute to night sweats. By keeping your body hydrated, you’re supporting its natural detox processes, which may help reduce inflammation and other factors that can contribute to night sweats. Start taking a glass of water to bed, or carrying a reusable water bottle with you at all times.
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Take a cold shower.
In the summer, this one is a no-brainer (in winter maybe not so appealing). For women going through menopause or experiencing hot flashes, a cool shower can help provide temporary relief from the discomfort of heat and sweating and not only help you feeling cooler, the cooling process is proven to promote feelings of sleepiness.
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Practise relaxation techniques.
We all know that stress can keep us up at night. But not only that, stress can trigger hot flashes and night sweats, so practising relaxation techniques like deep breathing, yoga, or meditation can help reduce stress and improve sleep. When you’re stressed, your body's sympathetic nervous system is activated, which can increase your heart rate, blood pressure, and body temperature, which can contribute to night sweats as your body tries to cool down and regulate your temperature. With things like deep breathing, meditation, or yoga, you can activate your body's parasympathetic nervous system, which promotes relaxation and decreases the activity of the sympathetic nervous system. This can help reduce stress, lower your heart rate and blood pressure, and cool down your body, which may help reduce night sweats or even prevent them altogether.
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Use moisture-wicking bedding.
The bedding you use can be one of the most important factors in keeping your night sweats under control. Moisture-wicking bedding made from natural fibres is designed to help manage night sweats and other conditions that cause excessive sweating during sleep - the fabrics are designed to pull moisture away from the skin and allow it to evaporate more quickly, helping to keep you cool and dry. At Kuroa, all of our bedding is moisture wicking and made from natural fibres to help you stay as comfortable as possible. The material we use is called Tencel, which is a type of fabric made from wood pulp and known for its moisture-wicking and breathable properties, as well as being soft and comfortable against the skin. It’s also super breathable which helps keep you cool by allowing air to circulate and moisture to evaporate.
Putting just a few of these into practice could really help keep your cool and comfortable all through the night. But if you’ve tried everything, a chat with your doctor is the best next step. If your night sweats are severe or interfering with your sleep and quality of life, a doctor will help you go through your treatment options, which can include hormone replacement therapy or other medication
You can get more help and advice on sleeping during menopause by visiting the NHS website, and charities like Menopause & Me who have tons of tips and tricks and further info.
