Menopause: Making it the Best Years of Your Life (cont.)
The other thing is doing whatever you can to keep your environment cool. That's not always possible, I know, but if you can do small things like keep a thermal pitcher on your desk with cold water, or one of those cooling scarves they have -- the ones you put in the fridge and they stay cool for hours -- putting this on the back of your neck or on your wrist when you get the flash can bring the heat down immediately and make you feel a lot more comfortable.
One of the best things I teach women to do in my book is to keep a hot flash diary for about a week or so. Write down every time you have a hot flash, and write down what you were wearing, eating and drinking right before. In about a week or so you may see a pattern starting to emerge and you'll know what your personal hot flash triggers are.
One of the things about night sweats is that they also disturb your sleep. There is actually a mechanism that can disrupt the deeper sleep that we need to feel rested, which is one reason you can feel so exhausted all the time during menopause. The quality of your sleep is not as good as it was in the past. In this respect, what you wear to bed, particularly avoiding nylon night gowns and pj's can make a very big difference.
The Japanese believe that if your head is cool during the night your body temperature remains more regulated. So if night sweats are a real problem then you might want to invest in one of those cooling pillows. You fill them with water and they stay cool for many hours and absorb some of the heat from your head. And they can help you get a deeper and more restful night's sleep.
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