What is Menopause Night Sweats ?

We awake in the night dank and damp with our hearts racing and our pajamas and bedsheets drenched in perspiration. This isn’t just a matter of sleeping in an overheated environment or wearing pajamas too thick for the temperature; it is a matter of an irrationally abrupt and severe change in body temperature causing you to perspire profusely.

What Causes Menopause Night Sweats?

Night sweats and hot flashes are basically the same thing, we just happen to experience a rush of those hot flashes while are body goes through the temperature modulation which naturally occurs while human sleep.

With a menopause night sweat, rapidly vacillating estrogen levels affect a chemistry reaction in a portion of our brains which regulates our temperatures called the hypothalamus. The wildly changing estrogen levels affect a brain chemical called norepinephrine which in turn confuses the hypothalamus.

Think of the hypothalamus like the thermostat on your home’s heating system. If your thermostat is getting incorrect readings of the current temperature, it may inappropriately trigger the heating mechanism and overheat your home.

When the estrogen and norepinephrine team to confuse the hypothalamus, it triggers a set of changes to cool you when you don’t need to cool. These changes include dilating blood vessels (which you perceive as heat) and catalyzing your sweat glands (something you experience as the night sweat).

Treating this sleep hyperhidrosis can be frustrating as the first treatment often doesn’t work. Thus you end up spending days or even weeks experimenting with different ways to achieve greater comfort from your menopause night sweats.

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Night sweats are relatively easy to control. Certain changes in your lifestyle can rectify a night sweat before it actually happens. The first thing you need to do is to avoid any foods, caffeine, or alcohol for about 3 hours before you plan on going to bed. Also, you should avoid exercise, hot liquids, hot showers, or smoking for 3 hours before bedtime. This will help to relieve any triggers that may be associated with hot flashes and night sweats and aid in a good nights sleep.

Lowering the thermostat in your house and your bedroom especially will aid in any discomfort you feel from the heat. You should plan on dropping the temperature by 2 to 3 degrees without adding any additional blankets or covers which would defeat the purpose. It may be a bit chilly but you will fall asleep and stay asleep easier. Wearing light clothing such as a t-shirt or light cotton nightgown will also help to control hot flashes and night sweats at bedtime. This, along with cotton sheets should keep you cool and comfortable.

If you have had a particularly stressful day at work or with the family in the evening, take an hour or so to unwind alone before you go to sleep. The most common cause of hot flashes and night sweats is anxiety, so you want to plan on avoiding any unnecessary stress right before bed.

During this time it is especially beneficial to try some easy breathing techniques or meditation routines. Fifteen minutes of deep breathing and exhaling will do wonders for your stressed state. Yoga is also an excellent way to relax before bed. You will find yourself sleeping better and spending less time worrying about your next hot flashes and night sweats.

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