Hot flashes (or hot flushes) are a common perimenopause/menopausal symptom affecting 75% of peri women. That's a lot! So if this is you you're so not alone.

If they occur during the night they're called Night Sweats. Night sweats are a massive yucky pain which also disturb our sleep - boo!  

As we move into the summer season and things are heating up, night sweats might be coming into play too. 

Here are our top ways to stay cool this summer, and get a good night's sleep.

Check the Temperature in Your Room

Keep the heat at bay during the day by closing blinds and windows to keep the cool air in (unless there is a cool breeze coming through the house). Once the temperature has dropped outside, open the window to let the fresh air in and improve the circulation in the room.

Air Circulation is Key!

Any type of fan is helpful. It’s a way of offering relief and moving the air around the room. As mentioned above, maybe open the window if it offers cool air to move into the room.

Crank the AirCon in the Bedroom

With the cost of energy going up, we don't want the AC cranked all the time. Turn it on for 20 minutes before you go to bed to cool the room down before you head to bed.  If you're having a really rough time with the hot flushes and night sweats, keep it on for the night.

What Sheets Are You Using?

Make sure the winter duvet is packed up and you just have a thin sheet on the bed.

Even if the room is very warm, the light tactile sensation from a thin sheet can be really helpful to help you relax. We find linen sheets are helpful in keeping the body cool at night.

Put Your Top Sheet in The Fridge or Freezer

This might seem a bit say-whattttt?! but trust us on this one and give it a go.  Put your sheet in the fridge or freezer a few hours before bed so it’s cool when you go to sleep.

What To Wear to Bed?

Remove layers of clothing or change into cool clothes with natural fibres like cotton or linen. Any fabric that is lighter and more breathable will help you feel more comfortable and allow body heat to escape more freely.

Take A Cold Shower (or Have a Swim) Before Bed

Having a cold shower (or a swim if you can!) can lower your body temperature and help you relax before bed. 

Sip Water

Have a drink of iced water by your bed that you can sip on if you wake up to help cool you down.

Wet Face Cloth on Forehead

Trying putting a cold wet face cloth on your forehead, it can help you feel more comfortable.

Try Cooling Sprays, Gels or Pillows

You can place these in your bed to cool it down, or press them against your forehead, inner elbows or under your arms and legs to bring your body temperature down.

Avoid Food and Drink Triggers Before Bed

You might already know the foods and drinks that trigger your night sweats. But if you're still figuring it out, start a diary documenting when you have night sweats and what you consumed the night before. You might see a pattern emerge.

Alcohol is a common trigger for night sweats and not conducive to a good night's sleep as it can make you restless.

Alcohol affects your central nervous system, circulatory system, and almost every other part of your body. Drinking alcohol also increases your heart rate, causing your blood vessels to widen, which in turn can trigger night sweats. 

Common foods associated with night sweats is anything spicy.  But again, you need to observe your unique pattern and learn what foods are a problem for you.

Our Peri Chai Latte and Peri Hot Choccy can help soothe night sweats. Find out more here

We hope this post helps you stay cool this summer and that you get the glorious sleep you deserve.

Learn more about hot flashes/night sweats you can read our blog post here, where we answer the most common asked questions and how to reduce them.

Read this helpful article here on getting better sleep during peri here and get the best possible zzzz’s every night).

Sleep better, reduce hot flashes, night sweats, anxiety and mood swings - these can help.

December 13, 2022 — Angela Greely

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