When Night Brings No Rest – On Hot Flashes and Sleep

You wake up again. The duvet feels too warm, your nightdress is damp, and you try to find a cool spot on the pillow. You kick off the duvet, maybe fall back asleep – and soon wake up again.

For many women, sleep becomes one of the biggest challenges during menopause. And when nights are disrupted time and again, it can be noticeable long into the next day.

Why do nights become so hot?

Hormonal changes during menopause can affect the body's temperature regulation and cause hot flashes and night sweats.

The discomfort can come suddenly and vary from night to night. Sometimes you wake up several times, other nights you sleep better. That unpredictability can be at least as frustrating as the heat itself.

When tiredness follows you into the day

Repeated awakenings can make you feel less rested, find it harder to concentrate, or become more easily irritated.

It can also become a vicious cycle: you worry about sleeping poorly and find it even harder to settle down.

Sleep problems can have several causes, but if you suspect that menopause is affecting your sleep, it is worth taking the discomfort seriously.

Small changes for a more comfortable night

There is no solution that works for everyone, but a few things may be worth trying:

• Review your bedding. Different materials and weaves feel different against the skin. Choose what feels comfortable and suits your needs.

• Try a thinner duvet. If you often get too warm, a lighter duvet may be an option.

• Choose lightweight nightwear. It may feel more comfortable when your body temperature fluctuates during the night.

• Adjust the bedroom. Ventilate when appropriate and use a fan if it helps you maintain a comfortable temperature.

• Prepare for awakenings. Keep an extra nightdress and a glass of water near the bed if you usually wake up sweaty.

These are ways to improve sleep comfort, not treatments that prevent the hot flashes themselves.

When is it time to seek help?

If night sweats and sleep problems affect your daily life, you do not have to settle for trying to endure them. Healthcare professionals can help you assess the discomfort and discuss possible treatments.

It may seem like a small thing to start by reviewing the duvet or bedroom temperature. But your sleep is important – and you deserve to get the help you need.

Read more at 1177 about menopause.