If you've ever experienced those unwelcome waves of heat known as hot flashes, you know how uncomfortable they can be - especially when you're trying to get a good night's sleep. Fortunately, there are several strategies you can use to manage this heat, helping you to get the restful sleep you deserve. Let's explore 10 ways to cool down those hot flashes, starting from your daily routine to your bedtime routine and things to do during sleep.
What To Do During The Day
- Stay Hydrated: Hydrating throughout the day is essential, especially if you're experiencing hot flashes. Water helps to regulate your body temperature. Aim for at least eight glasses of water a day, but remember that your needs might be different depending on your activity levels and other factors.
- Wear Breathable Clothing: Dress in layers of lightweight, breathable fabrics like cotton or bamboo. These materials allow your skin to breathe and can help you stay cool. If you start to experience a hot flash, you can remove a layer to help cool down quickly.
- Exercise Regularly: Regular exercise can help manage hot flashes. Physical activity helps regulate your body's temperature, reduce stress and improve sleep quality. However, avoid intense workouts close to bedtime as they can raise your core temperature and interfere with sleep.
- Watch Your Diet: Certain foods and drinks may trigger hot flashes. Spicy foods, alcohol, and caffeine can increase your body temperature and lead to uncomfortable nights. If you notice that certain foods or drinks trigger hot flashes, try to avoid them.
What To Do As You're Preparing To Sleep
5. Cool Down Your Bedroom: Lower the temperature in your bedroom before you go to sleep. The ideal temperature for sleeping is around 60 to 67 degrees Fahrenheit. Consider using a fan or air conditioner to help maintain a cool environment.
6. Take a Cool Shower: A cool shower or bath before bedtime can lower your body's temperature and prepare you for a restful night of sleep. Plus, it's a great way to relax and wind down after a busy day.
7. Relaxation Techniques: Try relaxation techniques like deep breathing exercises, meditation, or yoga before bed. These practices can help calm your mind and reduce stress, which can sometimes trigger hot flashes.
8. Use Cooling Bedding: Invest in breathable, cooling bedding. Cotton sheets, moisture-wicking mattress pads, and pillows with cooling technology can all help keep you comfortable throughout the night.
What To Do During Sleep
9. Use Sleep Sounds: Background noises, often known as sleep sounds, can help create a soothing environment conducive to sleep. The sound of a fan, white noise machine, or even an app on your phone playing relaxing sounds like rain or ocean waves can help drown out other disruptive noises and lull you to sleep. It can also create a calming distraction, helping to relax both the mind and the body, which can be beneficial when a hot flash strikes in the middle of the night. Try sleeping to this album tonight:
10. Have Cold Water at Hand: Keep a glass of ice water on your nightstand. If you wake up feeling hot, taking a sip can help to cool you down and get you back to sleep more quickly.
Remember that everyone is different and what works for one person might not work for another. Experiment with these strategies to find what works best for you. If hot flashes persist or severely interfere with your sleep, it may be worth seeking medical advice. There are treatments available that can help. Here's to cooler nights and better sleep!