Have you ever experienced waking up in the middle of the night with your night gown drenched in your own sweat? Oh, the dreaded hot flashes strike again!
Hot flashes can be considered as one of the most clearly demonstrated symptoms of menopause and are caused by the hormonal changes that take place in a woman's body during this period. As the estrogen and progesterone levels start to decline, the normal sleeping patterns might likewise be affected since these hormones are also known to have key sleep inducing effects. Although experts agree that a person's sleeping habits normally change as he or she ages, hot flashes and night sweating may greatly interfere with a woman's sleep especially as she enters her menopausal years.
According to studies, these episodes of hot flashes and night sweating generally start as a woman enters perimenopause (the 8 to 10 year period before the onset of menopause). Consequently, deviations from the normal sleeping patterns can also be observed during this time. Difficulty falling and staying asleep, waking up several times during the night to urinate and more brief awakenings can all be the order of the day once perimenopause begins to take over.
The sleeping patterns only tend to get worse as a woman enters her menopausal years. She might then experience increased episodes of hot flashes and more severe insomnia symptoms. She might also suffer from heart palpitations and other sleep disorders such as sleep apnea and restless leg syndrome.
If you are one of the women tormented by these symptoms, you surely need immediate help. To get a much needed good night's sleep, why not try some of these practical remedies:
Breathe - Focused deep breathing works wonders! Studies show that it may help in lowering the core body temperature and thus, prevent the onset of hot flashes. It may also help you in subduing stress. So if you ever feel a hot flash coming, try to slow down your breathing and take deep belly breaths.
Cool it down - For maximum benefits, try cooling down your room temperature to about 64 degrees during the first 4 hours of sleep. It will greatly reduce the possibility of hot flashes and night awakenings. Just be sure to throw in an extra blanket for your partner to keep him from freezing!
Try hormonal therapy - Hormonal treatments may help you in keeping your hormone levels in check. Estrogen therapy is still regarded as the best treatment for hot flashes. However, you really need to consult with your physician before you get on with it so that you will understand the pros and cons of the treatment.
Put out the heat with soy - The incidence of hot flashes can be greatly reduced if you take soy daily! According to studies, the isoflavone content of soy exerts estrogen-like effects, which may lessen the incidence and intensity of hot flashes. For best results, be sure to include at least 20 to 50 grams of soy-based products such as tofu and soy milk in your daily diet!
Get help from herbs - There are several herbs that can help relieve the symptoms of menopause. Red clover, black cohosh and wild yam are just some of the herbs that can effectively control hot flashes.
The hot flashes associated with the onset of menopause should not mean the end of a good night's sleep for you. Just follow these suggestions and you can be sure that you will be better rested during the night!
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