15 Strategies to Manage and Navigate Through Hot Flashes

Use moisture-wicking bed linens to help keep cool.

Moisture-wicking bed linens, like bamboo, are a great choice for those who struggle to stay cool at night. These special linens are designed to pull moisture away from the body, keeping you dry and comfortable while you sleep. This can be especially beneficial for those who live in hot or humid climates, as well as those who experience night sweats.

Dress in light, breathable nightwear to reduce overheating.

Wearing light and breathable nightwear can also help you stay cool at night. Opt for loose-fitting pajamas made from natural fabrics like bamboo, which allow air to circulate and prevent overheating. Avoid tight clothing or synthetic materials that trap heat and moisture.

Maintain a cool bedroom temperature, ideally between 60-67°F (15.6-19.4°C).

The temperature of your bedroom can greatly impact your ability to stay cool at night. It's recommended to keep the thermostat between 60-67°F (15.6-19.4°C) for optimal sleep comfort. You may also want to consider using a fan or air conditioning unit during hot summer nights.

Invest in a cooling mattress, gel pillow, or bamboo pillow to dissipate heat.

These products use special materials and technologies to regulate body heat and promote air flow, providing a cooler sleeping surface.

Take a cool shower before bed to lower your body temperature.

Taking a cool shower or bath before bed can also help lower your body temperature and make it easier to fall asleep. You can also use a spray bottle filled with cold water to mist yourself throughout the night if needed.

Stay hydrated throughout the day, but limit fluid intake close to bedtime.

Staying hydrated is essential for regulating body temperature and avoiding overheating at night. It's important to drink plenty of water throughout the day, but be sure to limit your fluid intake before bed to avoid frequent bathroom trips.

Incorporate relaxation techniques, such as deep breathing or meditation, before sleep.

Stress and anxiety can also contribute to difficulty falling asleep, which can make you feel hotter as your body temperature rises with stress. Relaxation techniques such as deep breathing or meditation before bed can help calm the mind and promote a more restful sleep.

Avoid spicy foods and caffeine, which can trigger hot flashes.

Avoiding trigger foods such as spicy foods and caffeine can help reduce the frequency of hot flashes. Nerve endings stimulated by spicy foods and caffeine can dilate blood vessels which directly lead to hot flashes.

Exercise regularly but not too close to bedtime to promote better sleep.

Regular exercise has numerous health benefits, including improved sleep quality. However, it's important to avoid exercising too close to bedtime as this can raise your body temperature and make it harder to fall asleep.

Try to go to bed and wake up at the same time every day, even on weekends.

Establishing a consistent sleep schedule can help regulate your body's internal clock and temperature improving overall sleep quality.

Consider using a fan or air purifier with a soothing white noise to keep cool and mask disruptive sounds.

Using a fan or air purifier with soothing white noise can serve as a double-whammy for better sleep - keeping you cool and drowning out any disruptive noises that may interfere with your rest.

Limit alcohol consumption, as it can worsen hot flashes and impair sleep quality.

While alcohol may initially make you feel drowsy, it can actually disrupt your sleep later on in the night and worsen hot flashes if you are going through menopause.

Explore natural remedies.

Some herbs such as chamomile and lavender have calming properties that can aid in relaxation and improve sleep quality. Vitamin E and Black Cohash have been known to help with hot flashes and menopause symptoms. However, it is important to consult with a healthcare professional before trying and new supplements or medications.

Increase intake of phytoestrogens through diet.

Increase intake of phytoestrogens through diet. Certain plants and seeds such as berries and flaxseeds contain compounds that function as phytoestrogens. Estrogen levels decrease during menopause leading to hot flashes and night sweats.

Eat a healthy diet.

Eating a healthy diet during menopause is crucial as it helps balance hormones, supports a healthy metabolism, and can mitigate symptoms associated with this phase. Nutrient-dense foods rich in vitamins, minerals, and antioxidants work together to preserve bone density, reduce the risk of cardiovascular disease, and may aid in the regulation of mood swings and weight.

15 Effective Strategies to Manage and Navigate Through Hot Flashes