It is estimated that 6,000 women in the United States women reach menopause every single day.  That amounts to 2 million women every year.

Most women reach menopause between the ages of 45 and 55.  And as statistics would have it, 46 million women will be older by 55 years by 2020. That’s a lot of us!

So what happens during “the change”?

Perimenopause comes first.  Its’ the transitional stage before menopause marked by the reduction of mature eggs in a woman’s ovaries.  A decrease of progesterone and estrogen typically follow.  This, in turn, causes the notorious menopausal symptoms such as irritability, fatigue, vaginal dryness, and hot flashes.

Menopause is a natural and normal event which is defined as the final menstrual period (FMP). In other words, it is a time when a woman’s ovaries stop functioning and menstrual periods stop.  A woman reaches menopause when she fails to have her monthly period for twelve consecutive months. After menopause, a woman can experience transitional symptoms for up to 10 years.

Research shows that 75% of menopausal women experience night sweats and hot flashes at some point during perimenopause and menopause.

In addition, two-thirds of postmenopausal women in North America experience hot flashes with approximately 10-20% experiencing severe hot flashes.

Hot flashes, a common menopausal symptom, are caused by a sudden increase in skin temperature which in turn results in flushed face and sweating. Hot flashes can result in embarrassment, discomfort, and disruption of sleep.  The cause of hot flashes is unknown, but they are likely related to hormonal and body thermostat changes which become hypersensitive to shifts in body temperature.

Hot flashes during the night are especially problematic as they interrupt sleep.

Yes, you can turn on a fan or lower the temperature in your room, but staying cool at night also involves creating a bed environment or cooling system that keeps you comfortable. Here are some tips:

Consider a cooling pillow. Your head releases more heat than any other part of your body. Cooling pillows make total sense.  These pillows can keep you cool at night by using memory foam (and sometimes cooling gel) designed to keep your head cool at night.

Buy a cooling mattress pad.  A cooling mattress pad can help your body maintain a constant temperature throughout the night. As soon as you start sweating, the cooling mattress pad will absorb excess heat and cool you down.

Try temperature controlling blankets and comforters.  Consider buying duvets and blankets that are not too heavy but good enough to keep you warm. Look for cotton, breathable material, and cooling technology.

Buy cooling sheets.  Cooling sheets that are lightweight, crisp, soft and breathable may do the trick.

Here are some highly rated products available at Amazon: (aff)

This Comfort & Relax Reversible Memory Foam Gel Pillow may be the secret to sleeping well every night. This reversible memory foam pillow has a unique 2-in-1 design with a cooling gel pad on one side molding to the high-quality memory foam.  The cool gel overlay side is for an added cooling feature, which perfectly disperses your body heat to help with menopausal night sweats.
You can decide which side is best for you.

 This Original PeachSkinSheets SHEET SET is from Atlanta, Georgia and features their signature peach zipper pull. Not only do they provide a level of softness comparable to 1500 threads per square inch, but they are GREAT for hot sleepers.  PeachSkinSheets are made of a high performance, athletic grade, breathable 21st Century SMART Fabric. This material allows for air flow and is designed to wick away moisture while regulating cool and warm body temperatures. 

 The BREEZY Sheet Set with Pillowcases from SHEEX  may be your solution to a cooler and more comfortable night’s sleep. The ultra-lightweight and unique, breathable structure creates superior ventilation and heat release to keep you cool, and these silky-soft sheets wick moisture to keep you dry throughout the night. 

The Sleep Chill + Crystal Gel Mattress Protector is a breathable and 100% waterproof barrier that is designed with the use of innovative cooling crystal gel fibers that absorbs heat and dissipates it away from the body for an ultra-cool sleep.

Avoiding menopausal hot flashes

Avoiding hot flashes isn’t always easy and intervention looks different for every woman.  Besides creating an optimal bed environment, here are few things that to avoid:

  • Caffeine and alcohol
  • Smoking and secondhand smoke
  • Consuming spicy foods
  • Restrictive or tight clothing
  • Stress

What works for you?  Have you tried a cooling pillow or special sheets?  Let us know!



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