Treatment for hot flashes range from natural herbs to hormone replacement. Before you consider medication, increase your daily exercise and try to limit your consumption of alcohol, caffeine, and tobacco.
If you're experiencing night sweats, it's important to wear light clothing to bed and keep the bedroom cool.
If you're considering medical treatment for hot flashes and night sweats, have your doctor rule out any other medical conditions that might cause problems. Thyroid disease, cancer, and chronic infections are medical conditions that might cause night sweats.
If you still have problems, talk to your doctor about hormone therapy.
Chronic sleep problems are a risk to your health, and low dose bioidentical hormone replacement therapy may be the most effective way to stop them.
Setting the mood
Your troubles with menopause and sleep can improve by changing your routine so you can more easily fall and stay asleep.
It's important to use your bedroom only for sleep and sex, not for watching TV or paying the bills.
You want to train your brain to slow down in bed and keep daytime anxieties from spilling over into the night.
Take a relaxing bath
Just before bedtime, take a luxurious bath. Keep your bedroom on the cool side. The switch from warm to cool is relaxing and sleep-inducing.
Reduce noise disruptions
Noises such as spouse snoring, dog barking, or toilet flushing can more easily interrupt our sleep when we are older. Ear plugs can help. White noise machines, fans, or air conditioners can also help you stay asleep throughout the night.
Getting sunshine daily helps your body produce melatonin. Melatonin helps you stay alert during the day and you're more likely to get sleep at night.
Keep the bedroom dark
Some people are extremely sensitive to light at night. Being around less light in the hours before you go to bed also tells your brain it's time to sleep.
Exercise helps you sleep, but timing is important. Always be done with your exercise at least 3 hours before bedtime. Endorphins released during exercise can keep you alert and stimulated. This problem can be avoided by exercising in the morning.
Sleep in a comfortable bed
If you have an old uncomfortable mattress, get a new one. Also, the right pillows can make a difference. If you have allergies, you might try getting rid of your down pillows or down comforter.
If hot flashes are keeping you up at night, you might try a lightweight cotton blanket that you can toss off easily.
Keep everything routine
If you stay on schedule and go to bed and get up at the same time every day, a consistent routine sets your body's clock.
Even if you have a late night, get up at your usual hour. You can't always control when you go to sleep, but you can make sure your wake up time is consistent.
Learn to relax
Stress can be a big barrier to getting a good nights sleep. Stress can cause problems with concentration and memory.
Cortisol and stress usually play a major role in fluctuating hormone levels during menopause.
By learning to relax, you could possibly save yourself from needing treatment for hot flashes.
There are a number of self-taught techniques that can help you learn to relax. Meditation, biofeedback, acupuncture, cognitive behavior therapy, progressive muscle relaxation, and visualization are all proven relaxation techniques that help people relax.
If you seriously commit to one of these techniques, this could be a major part of your overall sleep strategy.
If you do eventually decide to use some medication, these techniques can help you get off medication or sooner reduce your dosage.
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