6 Expert Tips for Handling Hot Flushes and Night Sweats in Summer

While there’s plenty to love about living in Australia, summer can certainly bring the heat. It’s not uncommon for us to spend December-February talking about how hot it is, trying to escape the heat in the air-conditioning or in the pool, despairing about whether or not we’ll ever feel cool again!

Particularly for women experiencing menopause or perimenopause, Australian summers can be a challenging time. The combination of sweltering temperatures, hot flushes and night sweats can lead to many evenings of disrupted sleep.

If you’re trying to stay cool during the summer and are experiencing hot flashes and/or night sweats, we’ve got some tactics you can implement in the pursuit of a restful night’s sleep. Read on for six tips for handling these menopausal symptoms in the summer.

 

1. Stay hydrated

Did you know one of the most effective ways you can regulate your body temperature is by staying hydrated?

Hot flushes and night sweats can lead to dehydration as your body produces excess moisture. When this happens, your nervous system is impacted, triggering histamine or adrenaline. This can then lead to further hot flushes and night sweats, resulting in a highly uncomfortable cycle.

Aim to drink a minimum of eight glasses of water throughout the day to ensure your body is sufficiently hydrated by the evening. On days that are particularly warm, it’s best to increase your water intake to accommodate for the change in temperature.

If you’re not a big fan of drinking water, try adding lemon, lime or cucumbers with some ice to your water bottle. Carrying it around the house with you can also help you to increase your water intake naturally.

 

2. Keep your environment cool and welcoming

The temperature of our environment can have a major impact on our body temperature. By keeping your home or office as cool as possible, you can help to reduce the likelihood of hot flushes.

Ceiling fans and air conditioning may become your best friends as you look to reduce the instances of night sweats and hot flushes. If you don’t have these in your bedroom, pedestal and desk fans can work together to create cross-breezes that dramatically decrease the ambient temperature.

 

3. Monitor your food and drink intake

Certain types of food and drink may negatively contribute to the likelihood of hot flushes and night sweats. As oestrogen levels begin to fall, it’s important for women to be more mindful of what they eat. While some foods can be of great benefit during menopause – such as fruits and vegetables, fatty fish and certain proteins – others can only make symptoms worse.

Spicy foods are correlated to increased and intensified hot flushes, with jalapenos, cayenne and hot sauces all having a damaging impact on menopause symptoms. More than one alcoholic drink a day can also exacerbate hot flashes and interfere with your overall sleep quality.

Instead of reaching for spicy foods, there are a number of foods that are considered to be cooling in nature. These include apples, bananas, spinach, broccoli, eggs and green tea. As each of these are naturally rich in nutrients and antioxidants, they also bring inherent health benefits when consumed regularly.

 

4. Opt for breathable, comfortable fabrics

If you’ve ever felt more sweaty in one shirt over another, you’ll be familiar with the impact of synthetic materials. These materials trap heat, often making the wearer feel uncomfortable and contributing to hot flushes and night sweats.

Instead, fabrics like cotton and linen are perfect for both daytime wear and pyjamas in Australian summers – lightweight, breathable and natural, these materials can promote a healthy body temperature rather than contributing to a heightened one.

 

5. Time your shower or bath routine

While this may seem like one of the most obvious tips, timing when you take a cool bath or shower before bed can be of great use in reducing the impact of hot flushes and night sweats. This can help to lower your body temperature, creating a more comfortable sleep environment and helping you to drift off in comfort. If cold water is too intense for you, lukewarm water is also effective in reducing body temperatures. It is also a great option for those working from home or who have access to a shower throughout the day – a quick shower can be useful if you experience a hot flush out of the blue!

 

6. Make use of body-identical hormone treatments

Thankfully, body identical hormone treatments have experienced leaps and bounds in scientific research over the past decade. Recent menopause research and treatment have identified that body-identical hormone treatments are much safer than synthetic hormone treatments, providing significant alleviation for women experiencing menopausal symptoms. The Australian Menopause Centre takes a customised approach to the development of individual treatment plans. Each treatment program is tailored to the individual health profile, symptoms, experiences and needs of each client, with regular follow-up and monitoring ensuring an effective treatment environment once a treatment option is put in motion.

These treatments can be life-changing for women who are struggling with the corrosive impacts of menopause symptoms. With the ability to reduce hot flushes and night sweats, alongside a host of other symptoms, hormone treatment plans can make all the difference for women experiencing disrupted days and nights as a result of their symptoms.

 

Don’t suffer in silence

If hot flushes and night sweats are creating broken sleep patterns, you’ll quickly see the carry-on effect across how much energy you have at the beginning of a new day. The good news is you don’t need to suffer alone. With a friendly, welcoming and supportive team of practitioners, the Australian Menopause Centre can help you find an individualised approach to restful nights that keep you cool, comfortable and ready for the day ahead.