You’re not the only one who experiences hot flashes or night sweats. According to estimates, up to 75% of women experiencing hot flashes or night sweats in the US during the menopause and perimenopause phases of their lives are affected.
Menopausal hot flashes can be sudden, intense feelings of body heat that may occur at night or during the day. Night sweats, also known as hyperhidrosis or heavy sweating at night, are a result of hot flashes. These can wake up women from their sleep.
Although they are natural, night sweats and menopausal hot flushes can be unpleasant and even disrupt sleep.
These symptoms are your body’s reaction to hormonal changes that come with menopause and perimenopause. These symptoms can be prevented by following a certain lifestyle, but there are easy things you could do.
Hot flashes may not be a problem for some people. Others experience hot flashes all the time and they disrupt their lives. There are many ways to deal with night sweats and hot flashes. Know more about Hot flashes and night sweats.
How long can hot flashes last
Although hot flashes are often sudden, the duration of each one will vary. While some hot flashes disappear in a matter of seconds, others can last for up to 10 minutes. Hot flashes typically last for about four minutes.
Hot flashes can also vary in frequency. Hot flashes can occur at different times. Some women may experience only a few per week while others might have many every hour. This can vary depending on your perimenopause status. Hot flashes can be reduced by lifestyle and treatment changes.
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5 Tips to Deal with Hot Flashes
Hormone therapy
Hormone replacement therapy (also known as HRT) is one of the best ways to reduce hot flashes, which can be severe and often frequent. Women age and their estrogen levels begin to drop. Hormone replacement can be used to balance or replace these hormones. HRT is not for everyone. Talk to your doctor to find out if HRT might be an option.
Layer your clothes
It’s difficult for women to recognize when they are experiencing a hot flash. Layers allow you to cool off quickly by taking off a few layers. After the episode is over you can put another layer on.
Get relief when you are trying to fall asleep
You can avoid night sweats or hot flashes by knowing how to quickly find relief. Here are some things you can try:
- Turn down the temperature of your bedroom
- Turn on a fan
- Take out sheets and blankets
- Remove layers of clothing and change into cool clothes
- Use cooling sprays, cooling gels or pillows
- sipping on cool water
- To help your body relax, slow down and deepen your breathing
Lower Caffeine and Alcohol Consumption
Although you don’t have to stop drinking caffeine completely, you can limit how much you drink and reduce the time you spend on it. Common advice is to have one cup of caffeinated or caffeinated coffee per day, and to stop drinking caffeine for five hours before going to bed.
Hot flashes can also be caused by alcohol. Hot flashes can also be caused by alcohol.
Stop Smoking
This tip is on almost every list of healthy tips to help with any condition. Not only is smoking linked to many non-menopause-related conditions (respiratory, cardiovascular, and other issues being the most common), but it will also reduce your likelihood of experiencing hot flashes. If you are looking for another reason to quit smoking, stopping the unpleasant symptoms of menopause and perimenopause would be a great one.
