10 Ways to Beat the Heat of Summer Nights

Summer can be an extremely uncomfortable time for many perimenopausal women who experience night sweats. This can also involve frequent awakenings, being drenched in sweat, and feeling overheated and restless. This common and often distressing experience is more than just being too warm in bed; these nocturnal episodes are frequently linked to the intricate hormonal balance within the body and are one of the most common symptoms of perimenopause.

"About 75% of perimenopausal women report having night sweats," says Dr. Aarthi Ram, neurologist and sleep medicine expert at Houston Methodist. 

While external heat can certainly exacerbate the issue, true night sweats stem from an internal thermostat gone awry, often triggered by fluctuations in estrogen and other related hormones that influence the body's temperature regulation system. The good news is that women aren't powerless against these unwelcome interruptions. By understanding the underlying mechanisms and implementing targeted strategies, it is possible to reclaim the coolness and tranquility of summer sleep. 

In this article, we'll explore ten practical and effective ways to combat night sweats during perimenopause.

 

1. Optimize Sleepwear Choices

The foundation of a cooler night's sleep begins with sleepwear. Heavy or synthetic fabrics can trap heat and moisture, intensifying night sweats. Opt for lightweight, breathable natural fabrics such as cotton, bamboo, or silk. These materials are highly effective at wicking away moisture and allowing air circulation, which helps the body regulate its temperature more efficiently. Choosing loose-fitting garments further enhances airflow, preventing heat from building up against the skin.

 

2. Create a Cool Bedroom Environment

Transforming the bedroom into a soothing sanctuary is essential. If air conditioning is available, setting the thermostat between 60-67 degrees Fahrenheit (15-19 degrees Celsius) is often recommended for optimal sleep. If you don't have the luxury of AC, strategic use of fans can make a significant difference. Positioning one fan to draw in cooler night air from a window and another to circulate air over the bed creates a beneficial cross-breeze. During the day, keeping curtains or blinds closed helps block out solar heat, which in turn maintains a cooler room temperature for the evening.

 

3. Utilize Cooling Showers or Foot Soaks

A brief cool or lukewarm shower before bed can effectively lower core body temperature, signaling to the body that it's time to cool down and relax. For a quicker alternative, a cool foot soak can also be surprisingly effective. The feet contain numerous blood vessels, and cooling them can help dissipate heat from the entire body, offering a refreshing sensation before sleep. For an additional cooling effect, use a mint-infused soap, body wash, or moisturizer.

 

4. Practice Smart Hydration

Maintaining proper hydration throughout the day is crucial. Dehydration can paradoxically worsen night sweats. Consistent water intake throughout the day is recommended, but limit large fluid consumption in the hours leading up to bedtime to minimize those pesky nighttime bathroom trips. Additionally, avoiding caffeine and alcohol in the evening is important, as both substances can interfere with the body's natural temperature regulation and disrupt sleep cycles, potentially leading to increased sweating.

 

5. Adjust Evening Meal Habits

Dietary choices in the evening can influence body temperature. Spicy foods, heavy meals, and sugary snacks can elevate metabolic rate, causing the body to generate more heat. Prioritizing lighter dinners featuring fruits, vegetables, and lean proteins is recommended. Allowing two to three hours for digestion before bedtime gives the body's metabolic processes time to slow down, reducing internal heat production during sleep.

 

6. Incorporate Cooling Sleep Products

A range of specialized products can enhance nighttime comfort. Cooling pillows, often featuring gel inserts or advanced airflow designs, help dissipate heat from the head and neck. Mattress toppers made from materials like bamboo or phase-change fabrics can draw heat away from the body, providing a cooler sleep surface. Investing in these items can significantly improve sleep comfort for those prone to night sweats.

 

7. Implement Stress Management Techniques

Stress is a significant trigger for night sweats. When the body experiences stress, it releases cortisol, a hormone that can disrupt overall hormonal balance and contribute to episodes of increased sweating. Engaging in stress-reducing activities before bedtime, such as gentle yoga, meditation, deep breathing exercises, or reading a calming book, can help quiet the nervous system. Calming the mind and body sends signals that promote relaxation and temperature regulation, reducing the likelihood of nocturnal heat waves.

 

8. Include Relax Sleep Support In Your Routine

For many women, night sweats are intricately linked to hormonal fluctuations, particularly during perimenopause and menopause. Products designed to offer natural hormone support can be beneficial. Our Relax sleep support supplement is formulated with specific natural ingredients known for their adaptogenic and calming properties, aiming to address the internal imbalances that contribute to night sweats.

Key ingredients in Relax include:

• Ashwagandha: An adaptogenic herb renowned for its ability to help the body manage stress and balance cortisol levels. By mitigating stress-induced cortisol spikes, Ashwagandha can indirectly support overall hormonal balance, which is crucial for maintaining temperature regulation. It also promotes overall calm, contributing to better sleep quality.
• Reishi Mushroom (Red Reishi): Another powerful adaptogen that supports the adrenal glands and helps the body cope with stress. During perimenopause, as ovarian hormone production declines, the adrenal glands play an increasingly important role in hormone balance. Supporting them can lead to more stable internal conditions and potentially reduce the frequency of night sweats.
• Relora® (Proprietary blend of Magnolia officinalis and Phellodendron amurense bark extracts): This patented blend is specifically studied for its ability to lower cortisol levels. By reducing this key stress hormone, Relora directly addresses a common physiological trigger for hot flashes and night sweats. It also contributes to relaxation by influencing the activity of neurotransmitters.
• Passionflower: Known for its calming and anxiety-reducing effects. Passionflower helps to settle the nervous system, reducing the physiological arousal that can precede night sweats. Its ability to promote relaxation supports a more peaceful transition into sleep, minimizing disturbances.

Collectively, these ingredients work synergistically to reduce night sweats by:

• Regulating Stress Hormones: Ashwagandha, Reishi, and Relora directly target and help balance cortisol, a primary instigator of temperature dysregulation.
• Supporting Adrenal Function: By bolstering the adrenals, these ingredients contribute to a more stable hormonal environment.
• Calming the Nervous System: Passionflower and Relora's effects on the nervous system help prevent the body from overreacting to internal or external stimuli, reducing the likelihood of sudden heat surges.
• Improving Sleep Quality: By promoting relaxation and reducing anxiety, these ingredients contribute to deeper, more restorative sleep, which can naturally lessen the occurrence of night sweats.

9. Establish a Consistent Sleep Schedule

The body thrives on routine, and maintaining a consistent sleep schedule is vital for regulating the circadian rhythm, also known as the body's natural sleep-wake cycle. Going to bed and waking up at approximately the same time each day, even on weekends, helps to stabilize internal biological processes, including temperature regulation. A well-tuned circadian rhythm promotes deeper, more restorative sleep and can reduce susceptibility to night sweats.

 

10. Stay Mindful of Exercise Timing

While regular exercise is highly beneficial for overall health and sleep quality, its timing can impact night sweats, especially during warmer months. Intense workouts too close to bedtime can elevate core body temperature for several hours. This increased internal heat can make it more difficult for the body to cool down sufficiently for sleep, potentially exacerbating night sweats. It is generally recommended to complete vigorous exercise at least 3-4 hours before sleep. Opt for lighter activities, such as a gentle walk or stretching in the evening, if you prefer to exercise closer to bedtime. This allows the body ample time to cool down and prepare for rest.

Here's to better summer night sleep in perimenopause!

This content is for educational purposes only and is not medical advice.