age.The average age of menopause is 51 and 85% of all women going through menopause report having hot
flashes and night sweats.With over 75 million baby boomers and more than half of them women, that’s a lot of heat to go around.
Unfortunately night sweats in men and women makes sleeping difficult for many baby boomers. There
are many reasons for night sweats …chemotherapy, certain medications, thyroid condition, diabetes,
obesity, Andropause( male menopause) and anxiety, but the primary reason for night sweats in women
are the hormonal fluctuations which occur just before menopause and during menopause. Night sweats
are not dangerous, but they can certainly be annoying.
To help provide cooling relief to female baby boomers below is a list of top twenty safe and natural things
to do to help combat night sweats and hot flashes. Most of the tips can help man as well.
1).Be consistent with your bedtime each night. This will get your body conditioned to understand when it
is time to sleep and when it is time to wake
2). Get at least eight hours of sleep. Even if you think you can exist on 3-4 hours, you might be surprised
at how much more energy you have a consistent
8 hours each night. That way if you do have a night sweat episode, you won’t feel as sleep deprived the
next day if you’ve allowed yourself 8 full hours of sleep.
3). Avoid alcohol at bedtime because it can cause hormone levels to spike and drop suddenly, thus
leading to hot flashes.
4). Keep a glass of cool water on your night stand at all times.
5). Avoid spicy food. Spicy foods generate heat, thus triggering hot flashes and night sweats.
6). Cut caffeine before bedtime because it is can trigger night sweats by raising heart rate and blood
7). Steer clear of sweets before bedtime because sugar increases your metabolism and in turn generates
8). Keep your bedroom at a cool temperature or sleep with an open window or a fan to increase air
9). Change your sheets once or twice a week so that you feel fresh and clean when you get into bed.
10). Take a cool shower or cool bath before bedtime.
11). Avoid hot tubs and Jacuzzi’s before bedtime.
12). Review your prescription and over the counter medications with your doctor because some
medications can cause nighttime sweating.
13). Keep dry towels next to your bed to dry off if night sweats are severe.
14). Try black cohash or vitamin E supplements. Some researchers tell us that these supplements could
lessen the severity of hot flashes and night sweats.
15). Increase your consumption of soybean products. Researchers have found that women who eat 35-
40 milligrams of plant estrogen a day
in the form of tofu, soymilk and other soy products seem to experience fewer hot flashes and night sweat
16). If you are overweight, losing body fat has been shown to dramatically reduce the severity of night
17). Try a cooling meditation before bedtime to relax. Cool-jams Wicking Sleepwear offers a
complimentary download for a wonderful cooling meditation http://www.cool-jams.com/cooling-sleep.html
18). Wear micro-fiber pajamas or nightgowns with wicking and quick drying properties. Wicking
pajamas pull the moisture away from your skin, through the fabric and then dry rapidly to keep you cool
and dry. Wicking pajamas can be found online at www.cool-jams.com .