Hot flashes are the most common side effect of menopause and perimenopause. They include a sudden feeling of warmth often accompanied by sweating, redness, and flushing of the skin. Hot flashes can occur at any time of the day, and are sure to make one feel uncomfortable. We are here to help you deal with untimely hot flashes, so that you are prepared and can achieve comfort regardless of where you may be.
Hot Flashes: At Night
Like we said, hot flashes can occur at any time without notice. This includes when you are sleeping or trying to fall asleep. Many women going through menopause are unable to sleep through the night because of these intense flashes of heat.
[Image via Take Health Partnership]
There are a few things that can be done to prevent this. First, keep your bedroom cool throughout the night. Keep a fan or air conditioner turned on so that you are able to achieve comfort throughout the night. Wear light clothing. If a hot flash approaches the last thing you want to be wearing is heavy flannel pajamas. Keep both your clothing and bedding light to ensure circulation of air to your body so that you can remain as cool as possible.
Avoid alcohol, caffeine, smoking, and spicy foods; especially before bed. All of these foods have been determined to contribute to triggering hot flashes. Place an icepack inside of your pillow case when a hot flash hits. This old trick will give you immediate relief from the hot flash so that you can return to a good night’s sleep in no time at all. For all natural relief try Women’s Healthy Hormones Advance Cool PM supplements. These supplements help with internal heat and night sweats.
Hot Flashes: At Work
Many women in the perimenopausal and menopausal stages are still working women. This means dealing with hot flashes in public places where you might not have the freedom to cool down as you see fit.
[Image via Be Brain Fit ]
What you wear can make a huge difference in your comfort throughout the day with hot flashes. It is important to dress in light clothing when going to work or out in public. Avoid heavy materials like wool, and synthetic materials, and avoid silk which retains heat. Materials like cotton, linen, and rayon are much more “breathable” and will help you stay cool throughout the day in the event of a hot flash.
Try to keep a stress-free environment. While this may seem close to impossible in a work environment,there are small things you can do to achieve lower levels of stress and in turn avoid triggering a hot flash. Giving yourself time to get to work so that you are not rushing, taking deep breaths when beginning to stress, and allowing yourself a few minutes of quiet meditation each day have been shown to reduce instances of hot flashes.
These tips also apply to all other times of the day when out and about. By dressing in breathable clothing, and maintaining low stress levels, you are actively reducing your chances of triggering a hot flash, yet prepared for one to hit at any time.