How To Get Better Sleep When You Have Severe Hot Flashes
D. Azogue
The stage of menopause is a natural process that occurs in
every woman’s life. Once she is in her 40s or older, menopause
begins to creep in. Part of the reason why menopause is
considered a transition is because it makes it possible for a
woman to enjoy pleasures in life and explore many
possibilities. The children have grown, there is no fear for
responsibilities, and she can now have more time for herself.
But menopause is not a very bright episode. Along with it are
the symptoms of menopause like hormonal fluctuations, cold
sweats, weight gain, and of course, hot flashes.
So what are hot flashes?
Hot flashes happen to women during years leading to menopause.
Hot flashes occur due to a drop of estrogen level in a woman’s
body, leading to a sudden rise of body temperature, and a
feeling of warmth on her chest, neck, head, arms and shoulders.
Not all women have them, but to those who do, they are a pain in
the neck. To make matters worse, hot flashes can also cause
insomnia in women. Researchers from Stanford University School
of Medicine interviewed 982 women, aged 35 – 65 years old by
phone between June 28 and April 2004, by asking their age,
stage of menopause, severity of hot flashes and sleeping
habits. 57.2 percent of the participants were premenopausal.
Another 20.5 percent were postmenopausal, without experiencing
having periods within the past year, and 22 percent were
perimenopausal.
33 percent of the subjects they had hot flashes. Half of the
women who had hot flashes said they usually did not cause
sweating. One – third said they had moderate hot flashes that
made them perspire but not enough to make them stop what they
were doing. On the other hand, 15 percent said their hot
flashes caused them profuse perspiration, which made them
stop their activities.
81 percent of the women who experienced severe hot flashes said
they had trouble falling asleep or staying asleep for long.
Researchers found that as the severity of their hot flashes
increased, so did their insomnia symptoms.
Another interesting finding: According to a study done by
researchers of the University of California, Davis, in general,
women who were overweight were at greater risk of frequent
vasomotor symptoms as were smokers.
To women reading this article, you might be saying, “So what’s
the use of counting sheep? The odds are all against me.”
No, not at all. Simple changes to your habits daily will
improve your sleep. Here are some things you can do.
1. Say no to caffeine. Caffeine is found in chocolate, tea,
coffee and certain medicines.
2. Get lots of morning sunshine by walking outside the house.
3. Quit smoking and lose weight. As stated earlier, smoking and
being overweight make you experience hot flashes more
frequently. Besides, they don’t do anything good to your
health.
4. Do relaxation exercises like breathing exercises, meditation
and guided imagery.
5. Exercise during the day, during late afternoon. The more
tired you are, the better chances you have of falling asleep.
And exercise decreases your chances of getting heart illnesses,
osteoporosis and other conditions that may occur due to a drop
of estrogen in the body.
To reduce the effects of hot flashes, here are the things you
can do.
1. Exercise regularly. Taking a brisk walk for 30 minutes helps
you cool down when hot flashes arise. Avoid anything that can
worsen your hot flashes, like spicy foods, a hot weather, or
alcohol.
2. Black cohosh. A series of German studies done in the past
have shown its efficacy in relieving hot flashes and other
menopause-related symptoms. The North American Menopause
Society supports its use for up to 6 months, because of its low
side effects. However, cases vary in each woman, but it’s still
worth a try.
3. Hormone therapy seems controversial because of a large study
funded by the National Institutes Of Health. The study was
stopped because the participants were found to have an
increased risk of heart attack, stroke and breast cancer. Low
doses are recommended, depending on your doctor’s advice.
So cheer up. Insomnia is not inevitable just because you are
menopausal. If these strategies do not work it’s high time for
you to seek your doctor’s help.
About The Author:
http://www.waystocureinsomnia.com is a
website dedicated to giving you practical sleep tips and the
latest news in the world of sleep medicine. A short, valuable
report, “9 Things You Thought You Know About Sleep” is
available at
http://www.waystocureinsomnia.com/free-valuable-report.
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