You, Your Body, and Night Sweats

Just when you finally get to sleep, (and we all know that is not an easy feat,) you start burning up, drenching your jammies, and wrestling with your covers. Then, just as quickly, the Artic sets in and you are grappling for covers again.The medically termed for these nasty buggers is "sleep hyperhidrosis." Night sweats are the nocturnal version of our un-beloved hot flashes. Our hormonal imbalance brings on excessive or abnormal sweating during sleep, it provokes the heart to race, the body to heat up. We turn bright red and then we perspire.
Not only can night sweats disrupt our sleeping patterns, but as we all know, they also play havoc with us functioning during the day. Because of our drop in estrogen, our Hypothalamus is whacked. This part of the brain regulates our body temperature. So, because it is getting mixed signals all day and night, the hypothalamus thinks our body is too hot, and sends out a siren to "sweat, baby, sweat".
Other medical conditions can bring on night sweats, but 19% of the women are in their 40s and 50s and night sweats often begin before the actual cessation of a woman's menstrual cycle. Guess what, if you are living with anxiety, your chances of hot flashes and night sweats goes up by 5X. Well then, that pretty much is all of us, because we are wicked anxious about not getting any sleep!
Here are some things to do at bedtime that might help you tame the beast, and hopefully, help you get a bit more sleep.
- Keep you bedroom cool and fans help too
- Wear breathable sleepwear that wicks away moisture
- Take a cool shower before bed
- Skip blow drying your hair after the shower
- Use cotton or bamboo sheets
- Keep a cold glass of water by your bed
- Also keep a cool moist towel next to the water.
- Don't go to bed in a rush and stressed
- Try deep breathing exercises or meditation right before bed
Hey, night sweats are normal and very common. These symptoms are not: trouble breathing while sleeping, fever or infection, intense fatigue and persistent cough and drastic weight loss. Check in with your doctor if any of these occur.
And finally, there are some other things you can do during the day that might squelch that night sweat trigger. Avoid sugar, salty and spicy foods and stay a way from very hot drinks like coffee, tea and chocolate. Alcohol and soda can bring them on, and tobacco has shown to intensify the effect.
Move that body at least once a day, and exercise in the mornings or early in the day. Exercise also helps to increase the amount of endorphins circulated in your blood. Endorphins make us feel happier about life, so the more the merrier. One study showed that aerobic exercise reduces the severity of hot flashes in 55% of menopausal women. That is you and me, feeling better.
Let's ingest lots of vegetables and fresh fruit. Citrus fruits like oranges and grapefruits are full of Vitamin E, C, potassium and magnesium, they are our friends. So are leafy green vegetables, tofu and flaxseed.
And just a final thought that may help you get that foot rub you have been craving. Acupressure may also help. As a hot flash begins, try massaging the point of the juncture of the big toe and the second toe. This pressure may cool you down and draw heat away from the top of your body. To prevent hot flashes, try massaging Liv 3, which is in the same location but 2 finger-widths up from the juncture between the big toe and the second toe. Acupuncture may be another source of relief for you.
Think ahead and plan your strategy before bedtime to combat your night sweats. I really do wish you a very "good night."
Corby Campbell Shields
Co-Author Menopause Master Plan
http://www.menopausemasterplan.com/

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