How to Manage Night Sweats and Hot Flashes in the Heat of Summer

Bothered by hot flashes? You’re not alone. About two-thirds of women going through perimenopause and menopause suffer hot flashes and night sweats.

These common symptoms of menopause are triggered by hormonal changes. A hot flash feels like a sudden rush of warmth across your head, neck, and chest, and it can leave you sweating. 

Hot flashes and night sweats are unpleasant all year round. But when the weather turns warm, the thought of enduring another hot flash can quickly become unbearable. 

Symptoms of menopause can hinder your enjoyment of life, but Samuel Van Kirk, MD, and our team can help. We understand the impact that uncontrolled symptoms can have, so we’re sharing our best tips for managing night sweats and hot flashes in the heat of summer.

Make healthy lifestyle changes

Exercising might make you hot and sweaty in the moment, but regular physical activity actually improves menopausal symptoms, including hot flashes. Adding regular exercise to your routine may reduce hot flashes, and it also helps you maintain a healthy weight.

Stress management can also make a difference when it comes to minimizing hot flashes. Consider trying yoga, tai chi, or meditation. When you feel a hot flash coming on, practice deep breathing to ease anxiety.

If you smoke or use tobacco products, quit. Quitting tobacco is not only a good choice for your overall health — it can also decrease hot flashes and the severity of other menopausal symptoms. 

Take a closer look at your diet

Some foods and beverages may trigger hot flashes. If you’re bothered by hot flashes, consider eliminating spicy foods, alcohol, and caffeine from your diet. These foods and drinks may elevate body temperature and make you overheated, especially if it’s warm outside.

Eating a healthy diet that’s rich in fruit and vegetables can lessen menopause symptoms, including hot flashes and night sweats. Drinking cold beverages, like ice water or unsweetened tea, can stave off hot flashes by decreasing body temperature.

Start sleeping cooler

Night sweats are hot flashes that happen while you sleep. They can be just as disruptive as hot flashes, causing you to awaken drenched in sweat. Making a few adjustments to your nighttime routine can ease night flashes and help you get more restful sleep.

Turn down the thermostat when you go to sleep at night for a cooler sleeping environment. Wear loose, lightweight clothing to bed, and consider getting bed sheets made from bamboo, cotton, or other breathable fabric.

Try bioidentical hormone replacement

If you’re suffering from severe or frequent hot flashes, lifestyle changes and home remedies aren’t always enough. Dr. Van Kirk and our team regularly recommend bioidentical hormone replacement therapy (BHRT) for women whose lives are significantly affected by menopausal symptoms. 

BHRT balances hormone levels in your body with synthetic hormones that are a biologically identical match to the hormones your body naturally creates. When hormones are balanced, you can enjoy a dramatic reduction in hot flashes, night sweats, and other unpleasant symptoms of menopause.

Talk to Dr. Van Kirk to find out if hormone replacement is a good option for you. If you choose BHRT for hot flashes, we tailor your treatment plan to meet your unique needs. 

You don’t have to put up with hot flashes this summer. Call our office in Redding, California, at 530-242-4129 for an appointment or send Dr. Van Kirk a message here on the website today.

You Might Also Enjoy...

All About Corpus Luteum Cysts

Ovarian cysts are fluid-filled sacs that form on ovaries. Corpus luteum cysts are some of the most common, but are they cause for concern? Find out why corpus luteum cysts form, and learn to recognize symptoms of ovarian cysts.

When to Schedule an STI Test

Sexually transmitted infections (STIs) are common, and anyone who is sexually active is at risk. STIs don’t always have symptoms, but undiagnosed infections can lead to health complications. Learn when to schedule STI tests to maintain your health.

5 Signs of PCOS

Polycystic ovary syndrome (PCOS) is common — but symptoms vary from irregular periods and infertility to abnormal hair growth and fatigue, and getting a diagnosis isn’t always easy. Learn more about five telltale signs that you may have PCOS.

Can Menopause Affect Your Sleep?

If hot flashes and mood swings during your busy day aren’t bad enough, these and other menopause symptoms can make it impossible to get a restful night’s sleep. Learn how menopause can affect your sleep, and explore how you can get the rest you need.

Why You Shouldn't Ignore Heavy Periods

Only a fraction of women with heavy periods seek treatment. Because every woman’s period is different, it’s not always easy to know what’s normal — but ignoring symptoms could put your health at risk. So what is normal when it comes to your period?

Tips for Living with Endometriosis

Endometriosis is a chronic condition that causes pelvic pain and heavy periods, but it doesn’t have to harm your quality of life. From finding the right treatment to considering your family planning goals, get these tips for managing endometriosis.