Night sweats or hot flashes, as they are more commonly known, are a symptom women in their premenopausal years experience in response to hormone fluctuations. As many as 75 percent of women will experience night sweats, according to MayoClinic.com. This unpredictable symptom involves an onset of profuse sweating in response to a perceived rise in temperature. Drugs and herbal treatments may help decrease the incidence of night sweats, but many cause unwanted side effects. Fortunately, there are ways to control night sweats without resorting to drugs or herbs.
Step 1
Cool down your bedroom. MayoClinic.com explains that even a small increase in body temperature can cause night sweats and hot flashes. Keeping your bedroom cooler will decrease the chances that you will become warm enough to cause a reaction. Use thin blankets in layers to keep comfortable when sleeping, so you can remove a layer or two if you feel warm. In the winter months, open a window slightly, if possible, or lower the room's thermostat an hour or so before going to sleep. In summer, use an air-conditioner set at a low but cool temperature, or open windows to cool off your bedroom.
Step 2
Avoid drinking hot beverages, caffeinated beverages and alcohol, especially within three hours of going to sleep. Alcohol and caffeine naturally raise your body's temperature, which can trigger night sweats. Drinking a hot beverage such as herbal tea may help you sleep but will also heat up your body, raising the temperature. Instead of these beverages, drink cool or cold water, juice, or sugar- and caffeine-free drinks to avoid night sweats.
Step 3
Engage in exercise. Do at least 30 minutes of physical activity five days a week. The University of Maryland Medical Center explains that exercise is beneficial for decreasing hot flashes. Other benefits of regular physical activity include improved sleep, clearer thinking, decreased cholesterol and decreased thinning of the structure of the bones that occurs with menopause. Menopause isn't an illness and doesn't require any treatment, however, the results of decreased estrogen production such as night sweats can cause sleep disturbances. Go for a brisk walk, bicycle with family and friends or swim a few laps to get your daily dose of exercise.
Step 4
Learn and practice relaxation techniques. Guided imagery, yoga or deep breathing exercises are a few techniques you can try. Stress is unavoidable, but you can learn to respond to it in a way that doesn't raise your body temperature or your temper. Relaxation methods can help you to be less stress-reactive, less likely to overeat, and less prone to turn to alcohol or caffeine to help your mood and decrease the incidence of night sweats.
Step 5
Stop smoking. According to MayoClinic.com, smoking has been associated with the incidence of hot flashes. Smoking also poses other health risks, including chronic respiratory diseases, cardiovascular disease and cancer. Smoking can also be a sign of stress and if left unaddressed, it can cause increased blood pressure, increased temperature and night sweats.
Tips and Warnings
- Speak with your doctor before making significant changes to your lifestyle.
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