Menopause is another stage in women's lives that consists of the end of their menstrual cycle and their ability to have children. This stage usually occurs between the 45 and 55 years and involves a series of physical and emotional changes due to hormonal fluctuations.
One of the most common symptoms is usually hot flashes at night, which can have a certain negative impact on falling asleep and on a day-to-day basis. In the next article we are going to talk to you in more detail. of nighttime hot flashes and how to treat them.
What are nighttime hot flashes?
Nighttime hot flashes usually cause a series of fairly clear symptoms such as a sudden feeling of great heat, excessive sweating and redness of the skin, mainly in the face, neck and chest area. These hot flashes will cause frequent awakenings and difficulties in sleeping optimally and adequately.
What are the reasons for nighttime hot flashes?
- The main reason why nighttime hot flashes occur is the fluctuation and decrease in the levels of estrogen and progesterone in the body. These hormonal changes will directly affect the brain's temperature regulation system, giving rise to to the uncomfortable sensation of intense heat.
- Emotional stress It can also be behind nighttime hot flashes.
- Another factor is a poor diet such as excessive intake of alcohol, caffeine from spicy foods.
- An unhealthy lifestyle With little exercise and poor sleep it can cause nighttime hot flashes to occur.
How you can relieve nighttime hot flashes
Changes in lifestyle
- Keeping the bedroom cool is important when it comes to reducing nighttime hot flashes. You can use the air conditioning for a while and cover the bed with sheets that are made of a light and breathable material, as happens with cotton.
- Is important to have good sleep hygiene, avoiding watching screens a few minutes before going to bed or not consuming alcohol or caffeine.
- Practice physical exercise on a regular basis Helps reduce nighttime hot flashes. Therefore, do not hesitate to go for a walk for a few minutes a day or ride a bike to enjoy the outdoors.
Changes in food
- Some foods and drinks can causing hot flashes. It is therefore advisable to avoid consuming caffeine, alcohol, spicy foods and heavy meals before going to bed.
- There are a series of foods that can help relieve the symptoms of menopause. This way you can incorporate foods into your diet such as soybeans or flax seeds.
Natural therapies
- The isoflavones that are present in soy can help reduce the intensity of hot flashes. Their consumption in the form of supplements should be consulted with a doctor.
- Evening primrose oil and omega-3 fatty acid supplements, They are quite effective in reducing nighttime hot flashes.
Medical treatments
- Hormonal therapy is quite effective in reducing the number of nighttime hot flashes. With this therapy, the aim is to balance the levels of hormones in the body. If you choose to perform hormone therapy, you must do so under the supervision of a doctor. due to its side effects.
- There are medications that are not hormonal, as is the case of some antidepressants which can be effective in reducing hot flashes.
Relaxation techniques
- Meditation and mindfulness They help reduce stress and treat hot flashes. These types of techniques allow you to relax and fall asleep much better.
- Practicing deep breathing before going to bed can help calm the nervous system and reduce the number of nighttime hot flashes.
In short, nighttime hot flashes are a real challenge for many women suffering from menopause, but luckily they exist. various treatments that can help alleviate them.