Emotional Wellbeing

Mandy Kloppers

10 Ways to Sleep Better If You Suffer from Hot Flashes Due to Menopause

One of the most frustrating symptoms of menopause is hot flashes. Commonly, they lead to sleep disruptions and insomnia.


Fluctuating hormones are the trigger for hot spells. In the middle of the night, this can cause you to wake in drenching sweat and the inability to resume a restful night’s sleep. If this happens frequently, insomnia can take over, and anxiety can rise when it comes to bedtime.  


If this sounds familiar to you, thankfully, there are various methods to help you regain control of your sleep during this changing time. 


Below we’ve compiled a list of the top 10 ways to help you sleep better if hot flashes wake you up at night. Read on to find the solutions to your problem and get a peaceful night’s rest. 


Hormone Replacement Therapy (HRT)

It’s standard practice for a physician to prescribe HRT to women who have a rough time during menopause. Using it can significantly reduce your hot flashes and balance out your hormone, so you feel yourself again. However, not all women can take HRT. This applies if you’re at high risk of breast cancer or have a history of blood clots and other medical issues. 


There are alternatives you can seek. For example, Prozac in low doses has been identified to relieve menopausal symptoms. Additionally, birth control pills can balance out hormones and regulate bleeding.


When an issue arises with sleep, the first thing you should ask yourself is, ‘Am I making my body tired?’. You’re far more likely to enjoy a full night’s rest if your body needs it, and the same is true for women going through the menopause. 


Try to exercise in the morning or early afternoon for optimal sleep. Getting the heart pumping too close to bedtime can have the opposite effect you need. Make sure you find the best workout routine for your body type, preferences and years.


Keep Cool

Staying cool may seem like the obvious solution to hot flashes in the middle of the night, but many of us correlate a comfy bedroom with warmth. To ward off the midnight sweats, adjust your thermostat so that you’re cool at night. Consider taking a cold shower before bed, too, and have a glass of water nearby. Make sure your mattress fits your body type as well. For instance, if you are a side sleeper, then pick up the mattress that will support your sleeping style, and make you more comfy during resting time.

Select the Right PJs  

Another way to keep cool is by wearing breathable pajamas. It’s also worth changing your bedding to a lightweight duvet and choosing cotton sheets over synthetic. By doing this, you’ll be comfortable at night when your body turns up the temperature. 

Avoid Caffeine 

Caffeinated drinks like coffee, tea, and cola are sleep’s worst enemy. Foods like chocolate are also high in caffeine and should be avoided in the afternoon to promote tiredness ready for restful sleep. 


Caffeine can stay in your system for up to eight hours and can often be the main trigger for menopausal women suffering from hot flashes. 

CBD for Menopause 

CBD oil has many benefits to health and wellbeing. It’s relaxing qualities have been linked to helping with anxiety and insomnia. You can try CBD oil tinctures before its time for some shut-eye to help elevate any worry you have about sleep disturbances. 

Relaxation Techniques

Like using CBD oil, other techniques to relax before you go to bed can be a savior for the anxious mind. You can listen to a guided meditation as you drift off or practice some deep breathing to de-stress if you wake abruptly.  

Create a Schedule 

Many of us provoke unhealthy sleep by burning the candle at both ends during the week. We always have the best intention of catching up on our Zs at the weekend. However, it’s been proven that sticking to the same schedule helps to restore our natural body clock essential for long-term quality sleep.

Try Supplements 

For those who can’t or don’t want to take HRT or other prescription medicines, there are many food supplements you can try.  It may be trial and error to see if and what works to alleviate the symptoms of menopause. To log the results, you should write a diary of the ingredients you use and its effects.

Food supplements that positively impact menopausal symptoms include Ginseng, Black Cohosh, Soy Isoflavones, St, John Wart, and Valerian.

See a Specialist 

If all else fails, don’t suffer in silence; seek the help of a specialist. Chronic insomnia can lead to severe medical conditions, such as heart disease and high blood pressure. Not to mention the impact it has on your daily life, your relationships, and your career. 


Final Words

What works for one woman may not work for others to reduce the onset of nighttime hot flashes. Therefore, it’s crucial you don’t become frustrated if one method doesn’t work for you straight away. Whichever you choose to try, give it time to work. If you decide to try a little or all of the above advice, keep a diary to help you manage what you’ve done to see what’s working. 


Photo by Kinga Cichewicz on Unsplash

Scroll to Top