Night sweats

• 80 per cent of women going through menopause experience hot flushes and/or night sweats, making it one of the most common symptoms.
• These episodes of sweating occur randomly and usually subside within a few minutes. However, they can significantly disrupt your sleep.
• Due to hormonal fluctuations, your brain may signal that you are too warm, even when you are not. This triggers an intense cooling response: your blood vessels dilate, and you begin sweating profusely.
• Stress, alcohol, and smoking can trigger night sweats, as can coffee, spicy foods, and sugar.
• There are various ways to reduce night sweats, including supplements, non-hormonal medications, and hormone therapy.

Oestrogen plays a crucial role in regulating your body temperature. During menopause, as oestrogen levels drop, this internal system can become disrupted. Hormonal fluctuations may cause your brain to signal that you are too warm, even when you are not. This triggers an intense cooling response: your blood vessels dilate, and you begin sweating heavily.

Essentially, the same process occurs in your body as with a hot flush. When this happens at night, it is referred to as night sweats or nocturnal hot flushes. You feel warm and start sweating in your sleep, which can significantly disrupt your rest. This, in turn, can affect how you feel during the day. You may experience mood swings or feel less resilient to stress. Fortunately, there are ways to address this.

80 per cent of women in menopause experience night sweats, particularly during perimenopause when hormonal fluctuations are at their peak. Some women experience these symptoms more frequently and intensely than others. As you progress into postmenopause, the symptoms tend to diminish.

Many women experience multiple symptoms during menopause. For instance, they may notice weight gain or develop a belly, experience heavier periods, or suffer from joint pain.

There are other factors that can cause night sweats. For example, it is now known that stress and tension can trigger or worsen hot flushes (and other menopausal symptoms). When you are under constant pressure, your body produces the stress hormone cortisol, which can reduce oestrogen production. Women who experience high levels of stress or lead hectic lives often report more frequent hot flushes, including at night. Certain medications and other (underlying) conditions can also cause night sweats.

There are various ways to effectively manage menopausal symptoms. You do not have to simply live with them. You can support your body naturally with healthy nutrition, sufficient exercise, and rest. Additionally, supplements, medications, and hormone therapy (HRT) can help.

When your hormonal balance changes during menopause, it can affect your energy levels, sleep, digestion, and metabolism. Healthy nutrition, regular exercise, and rest can help prevent or alleviate symptoms. Even small adjustments can make a big difference in how you feel.

If you are taking medications or supplements, a healthy lifestyle can support your body in absorbing nutrients and processing medications, enhancing their effectiveness. Experts recommend the following for night sweats:

• Do you wake up at night due to sweating? Stay calm and focus on your breathing. Inhale slowly through your nose and exhale through your mouth. This calms your body’s stress response, reducing the intensity of the hot flush.
• Try to avoid triggers as much as possible. These include alcohol, spicy foods, sugary foods, and coffee, which can disrupt your body temperature and cause (night-time) hot flushes. Stress and smoking are also common triggers.
• Regular exercise reduces hot flushes. Opt for moderate-impact activities, such as light jogging, Pilates, or CrossFit, rather than high-intensity training. Bonus: exercise also promotes better sleep.
• Drink plenty of water to stay hydrated. You lose a lot of fluids when you sweat heavily.

During menopause, the hormones oestrogen and progesterone fluctuate and largely disappear once your periods have completely stopped. This can cause symptoms such as hot flushes, vaginal dryness, or night sweats. For severe symptoms, hormone therapy (HRT) is the most effective treatment. By replenishing the missing hormones, symptoms decrease. This helps restore balance to your body, giving you more energy and peace in your daily life.

Hormone therapy is always prescribed by a doctor and tailored to your specific situation to ensure the treatment is safe and effective.

Many people are unaware that, in addition to hormone therapy, there are proven effective non-hormonal medications to relieve menopausal symptoms. While hormone therapy can address multiple symptoms simultaneously, non-hormonal medications often target a specific issue. For example, certain antidepressants (SNRIs) can help with hot flushes, anti-inflammatory drugs can alleviate joint pain, and antacids can address heartburn.

Non-hormonal medications are always prescribed by a doctor. They can be a good option for those who cannot or do not want to use hormone therapy. These medications work directly on the symptom without affecting your hormonal balance, allowing you to target your discomfort and support your body.

During menopause, your body’s processes for generating energy, building muscle, and repairing skin change. You can support these processes naturally with high-quality supplements. Magnesium, vitamin D, and omega-3 are recommended for all women going through menopause. Supplements can also target specific symptoms, such as hot flushes, poor sleep, and night sweats.

The effectiveness of supplements can vary from person to person, depending on factors such as lifestyle and health. The quality of the product also plays a role in its efficacy. Choose high-quality supplements without unnecessary fillers.