How to Treat Menopausal Night Sweats: 10 Tips (Use a Cooling Weighted Blanket)

Many women embrace the menopause as a time of reflection and change, but the physical challenges it creates can be harder to manage. Night sweats and hot flushes, for example, are common symptoms of the menopause and affect 50-70% of women in some form.

Night sweats can cause us to wake up in the middle of the night, drenched in sweat and feeling as hot as a habanero pepper! This can cause sleepless nights, which means days filled with cranky moods and fatigue.

Luckily there is something that we can do about it. Here are a few tips to help you cool those hot flashes and night sweats:

1. Use a Cooling Weighted Blanket.
Weighted blankets are a hot sleep product nowadays because they can really help you sleep at night If you are suffering from insomnia. But for those with night sweats, a regular weighted blanket created with flannel or fleece may create too much heat. However, cooling weighted blankets are a special one, made from “cooling” fabric, designed for people who get really hot or sweat a lot in their sleep.

You can find many “cooling weighted blanket” on internet. Per my opinion, I strongly recommend YnM Cooling Weighted Blanket, here are some points.

• Made from 100% natural bamboo viscose that absorbs body heat and wicks away moisture. That is a new technology fabric developed by YnM in 2016.
• The 300 thread count of bamboo viscose feels cool to the touch, but not cold enough to be uncomfortable to sleep under. 
• Filled with glass beads and they are evenly distributed in each small compartment. This helps regulate your body temperature and prevent overheating.
• Comes in a variety of beautiful colors to match your bedroom decor, rather than detract from it. 
• The best budget-friendly cooling weighted blanket, costs you no more than US$100.
• Combined with 3-year-long customer service.  
• Still provide all the benefits that weighted blankets have to offer.

Known for the best price and high quality of its weighted blankets, YnM is one of the best sellers on Amazon, got 4.5 out of 5 stars with over 3000 reviews.

2. Cut down on spicy foods
Spicy foods can bring on or exacerbate hot flushes and night sweats. Try to cut down where possible, especially when you’re in a warm environment such as a busy restaurant.

3. Get some exercise.
Stepping up your cardio routine, including walking and cycling, can be a great way to reduce menopausal symptoms. This can also help you to regulate your body weight, as night sweats can be more common and more severe if you are overweight.

4. Stay hydrated.
Whether you realize it or not, your body loses a lot of water, minerals and nutrients when you sweat. That being said, it’s important to keep a glass of cold water by your bed at night. If you awake in the middle of the night and find yourself sweating, take a few sips of water to help cool down. If you feel yourself starting to heat up, proactively sip on the cool beverage.

5. Relax with Yoga
Stress and anxiety can make hot flushes and night sweats worse, so it’s important to make time for regular relaxation. Recent studies have shown that yoga can really help reduce the severity of these symptoms, and is also a great way to boost your mood.

6. Take a deep breath
Studies show that slow, rhythmic deep breathing (known as paced or relaxation breathing) can help reduce hot flashes and night sweats. It is also a great way to help you get back to sleep after a night-sweat episode..

7. 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 episodes.

8. Avoid hot showers and baths
You may be quite fond of enjoying a hot, steaming bath, but this is a sure-fire way of raising the body temperature and bringing on a hot flush. Cool and lukewarm water will give your body the refreshment it needs.

9. Sip cold drinks
Keep hot drinks such as tea and coffee to a minimum, and opt for cooler beverages straight from the fridge. Regular sips will ensure your body is hydrated and refreshed throughout the day.

10. Acupuncture
Many women find that acupuncture can help reduce the severity and frequency of hot flushes and night sweats. Acupuncture involves placing small needles at certain points of the body to release endorphins – the body’s natural painkillers – which are believed to stabilize the body’s temperature control and ease hot flashes.