Navigating Hot Flushes and Night Sweats in Perimenopause: Practical Tips and Insights

“Menopause is a transformative period for women, not just physically, but also mentally and emotionally. Understanding the changes that occur during this time can empower women to take control of their health and well-being.”
— Lisa Mosconi, The Menopause Brain

Hey there, fabulous ladies! My goodness, these perimenopausal years really throw a curveball at us, don’t they? If it’s not itchy ears or excessive bloating, here come the hot flushes (aka. hot flashes). At the age of 48, I haven’t experienced hot flushes, but I have had night sweats. Let me tell you, waking up soaked through my pajamas and drenched my sheets is not my idea of a good time. It’s like having a mini-pool party in your bed, minus the fun.

Night Sweats

Keeping Your Bedroom Cool

For better sleep, it’s recommended to keep your bedroom as cool as possible to help with night sweats. According to the North American Menopause Society (NAMS), a cool bedroom environment can help mitigate night sweats. However, my having a bedroom upstairs seems to be the hot place to be as the air conditioning puts most of its effort into the lower levels of the house. Additionally, my husband tries to conserve resources, so he doesn’t mind sleeping in a warm room on top of the sheets. I, on the other hand, prefer a cold room covered in cozy blankets.

Oral Progesterone for Night Sweats

One thing that really helped my night sweats was going on oral progesterone. According to the Mayo Clinic, progesterone can help balance the effects of declining estrogen levels during perimenopause, which can reduce the frequency and severity of night sweats and hot flushes. Progesterone works by influencing the brain's temperature control center, helping to stabilize body temperature fluctuations. It’s like a mini air conditioner for your brain!

Alcohol and Night Sweats

However, another thing that made my night sweats worse was drinking alcohol. Yes, ladies, the wine habit needs to go because this makes everything worse. Alcohol can trigger night sweats, especially in perimenopausal women, by affecting blood vessels and the body's temperature regulation system. It causes the blood vessels to expand, leading to a rise in body temperature and subsequent sweating as the body tries to cool down (Harvard Health Publishing). So next time you reach for that glass of wine, think twice – your sheets might thank you!

Hot Flushes

Hot flushes can strike at the most unexpected times. I have a friend who got her first hot flash during a hike on a very cold day. She was outside walking when, all of a sudden, it felt like someone lit a fire inside her. From there, the sweat came, and she ended up in the winter air outside in her t-shirt. Talk about a surprise heat wave!

Causes of Hot Flushes

Hot flushes are believed to be caused by changes in the hypothalamus, the part of the brain that regulates body temperature. During perimenopause, fluctuating estrogen levels can confuse the hypothalamus, making it think your body is overheating. This triggers a series of responses to cool down, such as sweating and increased blood flow to the skin (National Institute on Aging). Basically, your brain is playing a not-so-fun game of “hot or not.”

Dr. Lisa Mosconi, in her book The Menopause Brain, explains that these hormonal fluctuations also affect neurotransmitters in the brain, which can exacerbate symptoms like hot flushes, night sweats, and even mood swings. The decline in estrogen impacts the regulation of body temperature, leading to the sudden heat and sweating associated with hot flushes.

Managing Hot Flushes and Night Sweats

1. Keep Cool: Maintain a cool bedroom environment. Use fans, air conditioning, or cooling bedding to help regulate temperature. Some people find relief using cooling pillows or mattress pads. It’s all about creating your personal Arctic zone.

2. Dress in Layers: Wear lightweight, breathable clothing that you can easily remove if you start to feel too warm. Natural fabrics like cotton can help keep you cool.

3. Stay Hydrated: Drink plenty of water throughout the day to help regulate body temperature. Avoid caffeine and sugary drinks, which can exacerbate symptoms (Harvard Health Publishing).

4. Diet Adjustments: Avoid triggers like caffeine, spicy foods, and alcohol. These can increase the likelihood of hot flushes and night sweats. Instead, focus on a balanced diet rich in fruits, vegetables, whole grains, and lean proteins (Cleveland Clinic).

5. Stress Management: Practice stress-reducing techniques such as yoga, meditation, or deep breathing exercises. Stress can worsen hot flushes and night sweats (American Psychological Association). Namaste your way to coolness!

6. Hormone Therapy: Discuss hormone replacement therapy (HRT) with your healthcare provider. HRT can be effective in managing symptoms for some women, though it is not suitable for everyone (NAMS).

Can Hot Flushes Lead to Panic Attacks and Anxiety?

Yes, they can. The sudden onset of intense heat and sweating can be quite alarming, especially if it happens in public or during a stressful situation. This can trigger anxiety or even panic attacks in some women. Understanding that these symptoms are a normal part of perimenopause can help reduce anxiety.

Incorporating regular exercise and mindfulness practices can also help manage anxiety. Exercise releases endorphins, which can improve mood and reduce stress. Mindfulness and meditation can help you stay grounded and calm, reducing the likelihood of panic attacks during a hot flush.

Practical Tips and Lifestyle Changes

Exercise Regularly: Engage in regular physical activity. Exercise helps in reducing stress and can help regulate body temperature. Activities like walking, swimming, or yoga can be particularly beneficial.

Mindful Breathing: Practice mindful breathing techniques. Deep, slow breathing can help manage the sudden onset of a hot flush and reduce anxiety.

Cooling Products: Invest in cooling products. There are many products available, such as cooling towels, portable fans, and moisture-wicking pajamas, that can help manage hot flushes and night sweats.

Stay Positive: Remember, you're not alone. Many women experience these symptoms, and there are numerous resources and support groups available. Staying informed and sharing experiences with others can provide comfort and practical advice.

Helpful Resources

• Insight Timer

• Headspace

• Calm

Suggested Reads

• The New Menopause by Dr. Mary Clare Haver

• The Menopause Brain by Lisa Mosconi

Hormonally yours,

Kimberlee Erin

References

1. North American Menopause Society (NAMS). (2020). Menopause Practice: A Clinician's Guide.

2. Harvard Health Publishing. (2021). Understanding Menopause.

3. National Institute on Aging. (2022). Menopause: Hormone Therapy and Other Treatments.

4. Mayo Clinic. (2021). Menopause Symptoms: What's Normal, What's Not.

5. Mosconi, L. (2020). The Menopause Brain: A Proven Plan to Boost Your Brain Power and Improve Memory, Energy, and Sleep.

6. Cleveland Clinic. (2021). Hormone Replacement Therapy: Benefits and Risks.

7. American Psychological Association. (2020). Stress and Anxiety During Menopause

Disclaimer: The information provided in this blog is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this blog. The opinions expressed here are those of the author and do not necessarily reflect the official policy or position of any other agency, organization, employer, or company.