Author: Maria Alfano
Your body is transitioning and going through the change and you are suffering from hot flashes at night? What are these hot flashes? Where did they come from? And, why is my best friend not experiencing this?
All very good and valid questions. Hot flashes are common in menopausal women but they could also appear in men and pregnant women. You are not alone. Millions of women around the world are feeling your pain.
To get a handle on hot flashes you first need to determine what stage of life you are in. Women go through “the change” starting in their mid to late 40s and will experience 3 phases of change – perimenopause, menopause, and post-menopause. These phases can last between 4 and 10 years.
This post will talk about one of the most common side effects of menopause known as hot flashes, why hot flashes at night can be so intense, some of the triggers of hot flashes, and some cool (pardon the pun) ways to ward off this heated beast.
Hot Flashes At Night – Cooling Tips You Can Use To Get Relief From Your Inner Heat
It is important to note from the start that men and pregnant women can also experience hot flashes, as well as anyone who is undergoing chemotherapy treatments. For men and pregnant women, this could be a sign of underlying medical issues and you should go see your doctor immediately. Men will experience hot flashes alongside erectile dysfunction, low sex drive, and mood swings due to low testosterone. Pregnant women in the first trimester may experience hot flashes due to the raging hormone changes in preparation for the baby. Cancer patients going through chemotherapy get hot flashes from the lowered production of hormones caused by these super-strong drugs.
Hot Flashes At Night
Hot flashes are the most common and some will argue the most annoying by-product of menopause. They can last for years. The earlier in life you start going through “the change” the longer it seems that hot flashes will last. Doctors have surmised that hot flashes occur because the brain is no longer able to regulate the body’s temperature. This is directly related to the rapidly declining levels of estrogen produced by the aging body. Hydration plays a big role in the brain’s ability to regulate body heat. Combined with the reduced hormones and the lack of moisture, hot flashes appear out of nowhere and disappear just as quickly…until the next one.
Hormone levels are on a roller coaster ride throughout the day. Their levels vary constantly and do not stay steady for any length of time. As night falls, the hormone levels are at their worst, thus producing night sweats in many women. These are stronger, more intense hot flashes. Drink a glass of water before bed to help the gray matter keep you cool.
Hot Flash Symptoms
There are many symptoms and besides a different monthly cycle, the most common symptoms of hot flashes include:
- Overly hot hands, face, neck, torso – paresthesia is the sudden and unusual change in the skin that happens from the wide swings in hormones for menopausal women
- Heavy and unexpected onset of perspiration – the body regulates its temperature by sweating. Raging hormones will cause you to overheat. Sweating is the only way to get that heat out of your body
- Rapidly increasing heartbeat – the rapid onset of hot flashes that accompany the extreme changes in hormone levels may cause palpitations. These are not harmful. They are simply an elevated heart rate for a few minutes, then back to normal.
- Chills that follow the sweats – think about it. You just had a bout of profuse sweating. The air around you is drying you off. Now your clothes, hair, skin are wet from perspiration and you feel cold. It makes sense that you would get the chills. Think about it like this. You are outside on a beautiful summer day. It’s hot. You’re sweating. You pop inside into your air-conditioned home and suddenly you feel chilly. The same thing happens after the hot flashes stop.
So many women complain about not knowing how to dress during menopause because one minute they feel like they are melting away and the next minute they are forming icicles from their nose and ears.
Triggers for Hot Flashes
It doesn’t take much to trigger a hot flash and you often don’t even know that you are promoting these little furnaces to come out and play even though they are not welcome.
- Caffeine and spicy foods – tend to raise the body’s temperature and since your brain is already struggling to lower your inner heat. avoiding these will be a big help to your gray matter. Caffeine restricts blood flow and causes the heart to pump harder to make the blood flow properly. You may not be exerting yourself externally but the heat’s internal exertion will contribute to hot flashes. Capsaicin is the chemical found in hot peppers. It sends a signal to your nervous system that you are heating up. Sweating lowers your body temp.
- Alcohol and tobacco – these have been shown to increase the number and frequency of hot flashes and while quitting may be difficult, start by reducing your intake a little each day. Alcohol enlarges your blood vessels allowing the blood to flow quickly beneath the surface of the skin. rendering it very hot. The nicotine in cigarettes raises your blood pressure and body temperature. The two combined make for a wicked hot flash episode.
- Tight clothing – that feeling of everything being stuck to you on those hot muggy days just gets amplified when you wear tight clingy clothes. Tight clothes trap the moisture against your skin not allowing it to escape into the atmosphere. Wearing something a little looser and flowing allows air to pass between the garment and your skin creating a bit of air conditioning for your body.
- Obesity – triggers more hot flashes and more intense hot flashes at night. That layer of fat insulates your body. Compare this insulation in your home. It keeps the heat in during the cold months. Fat does the same thing to your body. As a result, heavyset folks tend to perspire more frequently. Getting healthier is better all around and will reduce the number of hot flashes.
Remedies for Night Sweats
Many of these home remedies have worked for me so I thought I would share my experiences with you. Some are more difficult to accomplish than others but they are definitely worth a try.
- Stay cool – do what you can to avoid your body temp from going up, especially at night. Cooling gell pillows and mattress toppers are great. You will always have a cool spot to land on as you move while you sleep providing temporary relief from overheating while you sleep.
Dress in layers – to combat the constant change in body temp. Take off a layer when your hot and put it back on when the chills set in. Many a male partner has been confused by the on/off switch in their woman’s heat levels. They feel it especially at night when she pulls the blankets over her head because she is cold. Then suddenly opens the window in the middle of winter because she can’t stand the heat.
- Daily exercise – allows you to regulate your body better and promotes good sleep. By exercising you are forcing your body to perspire. You are making it get rid of the extra toxins and making it work hard. This will fend off the heat for a good part of your night.
- Lower the temperature at night. We installed a digital thermostat that allows me to keep the house much cooler at night. It automatically lowers the temperature between the hours I set and raises it again just before we wake up. Your husband will thank you for not opening that window.
- Avoid/reduce the use of alcohol and tobacco (I told you some of these would be not so easy). Start reducing a little at a time until you can get it to a manageable level of hot flashes.
- Supplements – evening primrose oil and black cohosh have been shown to reduce the intensity and frequency of hot flashes. Black cohosh reacts in the body similarly to estrogen. Regulated estrogen reduces hot flashes. Primrose oil regulates blood flow. The two work together using natural ingredients to make hot flashes manageable. Before taking these consult your physician to ensure they do not interfere with any of your current meds.
- Hormone replacement therapy – to be prescribed by and taken as recommended by your doctor. You should not stop taking them unless advised by your MD.
- Plant estrogens – things like flax seeds, soybeans, edamame, garlic, peaches, cruciferous veggies, berries, and wheat bran are a natural source of estrogen. Caution – too much of these can cause other medical issues. Keep your doctor informed if you are planning to introduce these to your diet.
What is your favorite way to cool down? We would love to hear about it!