Hot flushes

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by Guest Posts on Tue Apr 05, 2022 9:30 am

Hot flushes

Hi, I'll be 60 in July and get a hot flush maybe once every few weeks. While they're not bad enough to soak the bed, they occasionally wake me up during the night.

Is there anything I can do to stop them waking me up in the night? (Maureen)
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Dr Sarah Gilchrist
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by Dr Sarah Gilchrist on Thu Apr 07, 2022 10:05 am

Re: Hot flushes

Hi Maureen

I'm sorry you are experiencing hot flushes which wake you up. Unfortunately they are part and parcel of our female biology as we age (related to hormone changes in age), but there are some strategies we can try to help minimise the effects of hot flushes. Hope these can help you somewhat:

Wear breathable light clothing to bed e.g. light cotton pyjamas and consider keeping an extra set near your bed.

Assess your sleep system: bed, pillow, mattress, duvet. Is it comfortable? Are the materials too light/too heavy (e.g. duvet tog)? Avoid heavy, insulating blankets. Consider if you can you change your sleep system according to the seasons/symptom severity to help reduce night sweats?

Use a fan or air conditioning to cool the room temperature. Ideally have the room temp 18-20°C before sleep.

Have a cool bag by the bed with ice packs, cold drink, ice cubes, cold flannel etc. to help with night sweats

Try lying on a cool floor to reduce temperature. Keep lights dim and be awake for as short a time as possible. Return to bed to sleep.

Eat healthily. Avoid large meals, especially before bedtime. Some foods that are spicy or acidic may trigger hot flashes. Try foods rich in soy as they might minimize hot flashes.

Maintain a regular, normal weight.

Avoid nicotine, caffeine and alcohol, especially before bedtime.

Accept you can’t stop the menopause from happening but you can manage the symptoms to a certain extent. Consider seeking medical guidance on hormone replacement therapy if symptoms are particularly life affecting.

It attempting to improve your sleep quality and quantity, remember sleep is an entirely individualised process. What works for one person to improve sleep may not work for someone else. Also, how you cope and respond to poor sleep is unique to you and may change throughout your life. It’s important to try the suggested techniques if you are suffering from poor sleep, but try one idea at a time so you know what does or doesn’t work for you. Don’t persevere with an aspect of the suggested sleep strategies if it’s keeping you awake and causing more stress and ultimately poor sleep.
Dr Sarah Gilchrist
Specialist in sleep and athletic performance

https://www.talkhealthpartnership.com/c ... -gilchrist

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