Hot flashes never choose a convenient time to strike.
These intense waves of heat, accompanied by red skin and sweating, are uncomfortable at any time.
Even worse when they occur in the middle of the night, suddenly waking you up in a drenched bed.
This phenomenon may be familiar to you: hot flashes are the most common symptom of menopause, affecting up to 75% of women.
So why do these hot flashes intensify at night?
How to keep your cool during these sudden temperature spikes?
Here are the essential details.
What Are Hot Flashes?
Hot flashes manifest as a sudden and intense feeling of heat that spreads across the upper body.
They are described as internal heat starting from the abdomen, rising to the chest, and reaching the neck, giving the sensation of being on fire from the inside.
Symptoms can include increased heart rate, sweating, and anxiety.
These sensations are often felt during the perimenopausal period, which marks the transition to menopause.
A typical episode of hot flash usually lasts a few minutes.
However, these episodes can occur daily in some menopausal women and may continue even after menopause.
The 4 Phases of Hot Flashes
Clinical research suggests that a hot flash is triggered when estrogen levels drop.
This results in an increased sensitivity of the hypothalamus, the body’s natural thermostat, to variations in body temperature.
The hypothalamus is tricked into believing that the body temperature is higher than it actually is, thus triggering a series of mechanisms to cool the body down.
This process typically unfolds in four stages:
- Phase 1: The core body temperature rises.
Skin blood vessels dilate, the skin warms up, and heart rate accelerates.
- Phase 2: The heat intensifies, resulting in reddening of the skin in the upper body.
- Phase 3: Heart rate peaks, and profuse sweating may occur.
- Phase 4: The heat wave gives way to shivering and trembling as the body tries to cool down.
While hot flashes are primarily a result of hormonal fluctuations, various factors can trigger or intensify them.
Anxiety, mood changes, consumption of spicy foods and alcohol are possible triggers.
Heat, caffeine, smoking, and obesity can also increase the likelihood of hot flashes occurring.
Race may also influence the frequency of hot flashes.
Research indicates that Black women are 50% more likely than White women to experience vasomotor symptoms like hot flashes during menopause.
The exact reason remains undetermined, but specialists suspect a combination of factors, including chronic stress and disparities in healthcare.
Nocturnal Hot Flashes vs Night Sweats
Night sweats refer to excessive sweating during sleep.
Nocturnal hot flashes are among the major causes of night sweats.
When this is the case, nocturnal hot flashes and night sweats are indeed similar.
However, it is essential to recognize that not all night sweats stem from hot flashes.
Night sweats can also be triggered by other factors:
- Sleep environment. An overheated room or sleeping under many blankets can make you sweat during the night.
- Some medications. Treatments for depression or diabetes can cause night sweats.
- Underlying medical conditions. Night sweats can signal various health issues, including anxiety disorders, sleep disorders, and certain thyroid conditions.
Why Are Nighttime Hot Flashes More Intense?
At night, hot flashes are more disruptive, although they are not necessarily more severe.
Your sleep is precious, and being woken up by a heat wave is particularly frustrating.
Additionally, the change in body temperature is more pronounced during the night.
The body temperature tends to slightly decrease at night to promote sleep.
Therefore, hormonal variations that affect body temperature may be more strongly felt during this period.
They seem more intense, especially if they disrupt your sleep or prevent you from falling back asleep.
If night sweats occur exclusively at night, without daytime hot flashes, another hormone may be responsible.
Testosterone and progesterone levels begin to decline in most women in their thirties, which can lead to night sweats.
Studies indicate that consuming sweet potatoes could balance hormones during menopause and help control hot flashes.
How to Alleviate Nocturnal Hot Flashes?
Hot flashes can be alleviated through various methods, especially when they are more intense at night.
There is no foolproof solution to prevent them, but some tips can reduce the risks and decrease discomfort.
Opt for suitable bedding.
Choose sheets made of natural materials, such as cotton, which promote skin breathability and absorb moisture.
Adjust your room temperature.
Ensure your sleeping space is cool, ideally between 18 and 20 degrees Celsius.
Wear lightweight sleepwear.
Loose clothing made of breathable fabrics can help regulate body temperature.
Consider healthy eating habits.
Limit the consumption of spicy foods, caffeine, and alcohol, especially before bedtime.
Explore hormonal treatment options.
Discuss with your doctor the possibility of hormone replacement therapy to balance hormonal fluctuations.
Integrate relaxation into your nightly routine.
Relaxation techniques such as meditation or yoga can help calm the mind and prepare the body for rest.
Keep a symptom journal.
Note the frequency and intensity of your hot flashes to identify potential triggers.
Consider natural remedies.
Dietary supplements such as black cohosh or red clover may be helpful, but always consult a healthcare professional before trying them.
Stay hydrated.
Drinking water throughout the day can help regulate body temperature.
Explore non-hormonal treatments.
Medications such as low-dose antidepressants may be prescribed to alleviate hot flashes under medical supervision.
These tips do not guarantee the elimination of hot flashes, but they can significantly contribute to improving the quality of your sleep and reducing the discomfort caused by these nighttime symptoms.
Adjust Your Bedroom Temperature
A cozy bed can become uncomfortably warm when a hot flash strikes during the night.
To maintain pleasant coolness in your bedroom, it is advisable to lower the room temperature, use a ceiling fan, and layer your blankets so you can easily remove them as needed.
Sleep experts suggest that the ideal sleeping temperature range is between 18 and 20°C.
Replace Your Evening Drink with Herbal Tea
Alcohol and stress are common triggers of hot flashes that may seem more troublesome at night.
“Alcohol increases the body’s internal temperature, which can cause more hot flashes,”
“And stress can exacerbate hot flashes due to similar physiological changes that occur in your body during periods of tension.”
So, if your relaxation routine usually includes a glass of wine in the evening, consider replacing it with a stress-relieving herbal tea, such as chamomile or lavender – a two-in-one solution!
Reduce Your Consumption of Canned Foods
Endocrine disruptors are found in our diet.
Our daily diet contains many elements that contribute to hormonal deficiencies from an early age.
These disruptors interfere with the endocrine system’s ability to regulate reproductive hormones.
And these hormonal variations can trigger nighttime hot flashes.
To limit exposure to these disruptors, one simple measure is to reduce the consumption of canned foods.
Opt for the following alternatives for a healthier diet:
- Incorporate more dried legumes into your meals, which, in addition to being cost-effective, are a less expensive option than canned ones.
- Consume fresh produce. Untreated fruits and vegetables are free of these disrupting substances.
- Make your own soups. This allows you to control the ingredients and avoid additives present in many canned products.
Consult Your Doctor
Hot flashes, despite their frequency, sometimes require a specialist’s opinion.
Identifying the root cause of these symptoms can help you manage them better.
Your doctor can also rule out other underlying conditions.
“If your hot flashes are bothersome, it’s important to consult,” doctors emphasize.
“There’s no need to suffer in silence, safe and effective treatments exist.”
Among the treatment options to consider are:
- Lifestyle changes.
- Hormone therapy.
- Non-hormonal medications.
Medical Consultation Required
The following suggestions do not replace professional medical advice.
If hot flashes significantly disrupt your daily life, it is advisable to speak to your doctor.
Medical evaluation can help determine the underlying cause and find the best management strategy.
Your healthcare provider can also rule out other health issues.
For complementary methods to alleviate menopausal discomforts, a medical consultation is essential.
Before embarking on any treatment plan, it is crucial to discuss with your doctor.