Are you asking if there is a way to get better sleep, cold chills during the night or how to overcome hot flashes?
Getting enough sleep is one of the most important factors that determines your health, well-being and overall mood and energy levels throughout the day. No matter what your age, or whether you have other health conditions, getting the right amount of good quality sleep is the cornerstone of a good life with a high standard of living!
It’s not only the quantity of sleep that you should be considering though because it’s also the quality of it that matters!
When you wake up suddenly covered in a cold sweet, or toss and turn because you’re experiencing hot flashes, it can be difficult to get back to sleep again and your whole night may well be ruined!
This will leave you feeling groggy and cranky the next day which can really start to take its toll on your health, energy levels and relationships – both at home and at work – if the problem continues for long periods of time.
It’s natural to sweat a little bit during the night but when you end up covered in a cold sweat this is not natural or healthy. It usually follows a hot flash and although your body is only doing it’s job by cooling you, it can still destroy an otherwise perfect night’s sleep!
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Why Do You Experience Hot Flashes During the Night?
One of the most common reasons why women experience these problems is because they are going through the menopause. Research has shown that nearly 75% of women experience hot flashes and the following cold chills for anything from a year right up to decades! However long you suffer from disrupted sleep though it’s going to be extremely draining and harmful to your health.
It’s not only the menopause which can cause problems with your sleep because hormonal imbalances are another main culprit. Some kinds of infections and health conditions can also cause hot flashes as well as poor health choices relating to your diet and lifestyle.
What Are The Main Triggers for Hot Flashes at Night?
The things you do during the day, and especially before you go to bed, can make the difference between having a lovely refreshing night’s sleep or a terrible night of tossing and turning as you lie awake desperately trying to get some precious zzz’s!
Everyone’s body is unique but there are still some common causes of a bad night’s sleep that you should be keeping your eye on.
- Drinking alcohol, particularly large quantities, during the evening can often result in a poor night’s sleep characterized by hot flashes and cold sweats.
- Many people drink coffee before bed, failing to realize the negative impacts it can have on the quality of their sleep! It’s generally advised not to drink caffeinated beverages for several hours before you go to bed.
- We’ve all had times in our lives when we’ve felt the stress piling up and one of the worst things about it is that it can ruin your sleep.
- Hot baths or showers. This can cause your body to heat up and then if you go straight to bed you can quickly overheat which will cause you to sweat profusely.
- Your sleeping environment. It’s critical that you have a comfortable bed with blankets that are appropriate for the season and the nighttime temperatures. You should also be cognizant of the heating in your room because if it’s set too high then you’re bound to sweat during the night.
- Spicy food. This is a fairly common complaint that people who eat spicy food before bed often have. Try cutting out the spicy options during the evening and eat a spicy lunch instead!
Creating a Sleeping Environment that Supports High Quality Sleep – Even with Hot Flashes
- Consider getting a ceiling fan for your bedroom. This will keep the air circulating and the temperature down.
- Turn down the heating in your room and see if this helps you to sleep better!
- Try wearing lightweight pajamas which allow your body to breath without overheating.
- Keep a jug of iced water beside your bed which you can sip from during the night if you wake up feeling hot and flustered.
- Improving your lifestyle and daily habits can really help you to reduce your levels of stress. Taking a short walk after dinner for example, can transform your sleep and help to reduce any nervous anxiety you might be feeling.
Is Stress Causing You To Lose Sleep?
5 Methods You Can Start Using Today to Combat the Stress.
- Breathing exercises are a fantastic tried and tested way that you can quickly get rid of sudden bouts of stress. Try breathing in for 4 seconds, then holding your breath for 4 seconds and then exhaling for 8 seconds – then repeat until you are feeling calm and relaxed.
- Try yoga – it has been shown in studies that practicing yoga in the evenings can significantly improve your sleep.
- Mindfulness and meditation can help you to bring you back to a calm state – even if you’re feeling the stress building up.
- Making sure that you’re doing at least 20-30 minutes of mild to moderate exercise each day will make a huge difference to the quality of your sleep.
- Self-calming exercises such as visualization are a great way to lower your stress levels at night. Try imagining a calming scene – such as waves on a beach – and allow yourself to fall slowly into a deep sleep.
3 Useful Supplements To Improve Your Sleep
There’s a wide range of easy-to-use supplements that can really help you get a great night’s sleep.
- Ginkgo biloba. This is a natural herb which can help with your sleep as well as reducing your levels of stress. Take this about an hour before bed for the best results.
- There is research that shows this amino acid can improve your sleep and reduce nighttime restlessness.
- Valerian root. You can drink this as a tea or take in a tablet form – both of which help you to sleep more deeply.
Your Evening Routine.
It’s always a good first step to develop an evening routine which works for you. For instance, you might decide to talk a leisurely walk after dinner and then practice yoga for 10 minutes before bed. Make time for breathing exercises and always have a nice cold glass of water beside your bed!
There are no strict rules when it comes to your own personal sleeping routine so be honest with yourself and just do the very best that you can!
Reduce the Levels of Bright Light Exposure Before Bed.
If you subject yourself to bright lights before you go to bed you can actually trick your body into thinking it’s the middle of the day. This will make it much harder for you to sleep well so consider using a filter on your computer or TV screen and try not to use your phone for an hour or so before bedtime.
Create A Routine That Works For You.
It’s also useful to develop a fairly fixed routine and go to bed at the same time each night. This helps your body get into a healthy routine which will in turn improve the quality of your sleep.
Getting the right amount of quality sleep is a critical part of a healthy lifestyle. When you are sleeping well, you’ll have more energy during the day, be in a better mood when you wake up and live your life to the very fullest!