There’s no denying that menopause is a time of serious change—hormonally, physically, and psychologically. Even if you’re perimenopausal (you aren’t experiencing menopause yet), you’ve likely heard stories of the dreaded hot flashes, sudden mood swings, and changes in metabolism. If you’re like many women, these changes can (and do) directly impact your sleep quality, leaving you less well-rested and more easily frustrated. Don’t sweat it though—we’ve got you. Here’s what you need to know about getting a good night’s sleep through the menopausal years.

What Are Hot Flashes Anyway?

Exactly what they sound like. A sudden, unexpected sensation of heat all over the body, accompanied by some serious sweating. Beginning in the face and quickly spreading to the rest of the body, some hot flashes last under a minute, while others can continue for up to five minutes—talk about unpleasant. Additionally, up to 85% of women will experience hot flashes for seven years or more!

Hot flashes can occur at any time, but when they happen at night they’re referred to as night sweats. They begin with a rise in temperature and increased blood flow. From there, the sensation caused by heat will typically wake women up. As if that’s not bad enough, the resulting heat and adrenaline can be extremely energizing—preventing an easy return to sleep. A sleep that’s interrupted by night sweats clearly won’t be a restful one, so it’s no wonder that the frequent awakenings can lead to fatigue, daytime discomfort, and even chronic insomnia over time.

How Do I Manage Hot Flashes?

So, what’s a woman to do about all this? You’ve got a few options available, including some basic lifestyle changes that may make the night sweats easier to handle. Adjustments like maintaining a healthy weight and diet, avoiding nicotine, caffeine, and alcohol, and reducing stress can all make sleep easier. Dressing in light or moisture-wicking pyjamas (like cotton), sleeping with a bedside fan, and lowering your bedroom temperature can also help make the dreaded night sweats more manageable.

If, despite your best efforts, you’re still struggling, you might need a more personalized solution, and The Perfect Sleep Pad might be just the thing to help you keep your cool. The Perfect Sleep Pad is a cooling and heating pad that utilizes a precise system to regulate the temperature in your bed. Through a network of microtubes, the sleep pad actively circulates water throughout the night, changing the surface temperature of your mattress. It’s not a bulky addition to your bed either—the pad is only 1/8” thick and rests just below your fitted sheet.

Ranging from a cool 8°C all the way up to a toasty 48°C, the Perfect Sleep Pad allows you to control the temperature on your side of the bed—without disturbing your partner! And if you get too cool or too hot during the night, you can simply adjust the temperature on your side of the bed via remote control. And since you’re probably running a little hot anyway, you should know that a cooler sleep is associated with falling asleep more quickly, getting a deeper sleep, and improved muscle recovery!

If you’re still having sleep problems, it might not just be menopause—you could have an undiagnosed sleep disorder. Book a complimentary sleep consultation to find out how we can get you back to better sleep.

We wrote this post with reference to an article from The Sleep Foundation. You can read the full article here.