Top 6 Ways To Get Relief From Menopausal Night Sweats
- Cool down your environment: Aim for a bedroom temperature around 60-67 degrees Fahrenheit (15-19 degrees Celsius). You can use air conditioning, a fan, or keep windows open if weather permits.
- Breathable sleepwear and bedding: Choose loose-fitting pajamas made from natural fabrics like cotton or linen. Consider moisture-wicking fabrics that draw sweat away from your skin.
- Avoid triggers before bed: Certain foods and drinks can worsen hot flashes and night sweats. Spicy foods, caffeine, and alcohol are common culprits. Avoid these for a few hours before bedtime.
- Relaxation techniques: Stress can contribute to night sweats. Practice relaxation techniques like deep breathing, meditation, or light yoga before bed to calm your mind and body.
- Layered bedding: This allows you to easily adjust your covers throughout the night. You can start with a light sheet and add or remove blankets as needed.
- Talk to your doctor: If night sweats are disrupting your sleep and significantly impacting your quality of life, talk to your doctor. They can discuss treatment options, including hormone replacement therapy or certain medications.