One of the most frustrating symptoms of menopause are 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 8 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.

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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.


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 with body products that have aromas to relax before bed, too, and have a glass of water nearby. Also make sure you have a great mattress that is comfy, non animal based and certified organic



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.


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.

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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 alleviate any worry you have about sleep disturbances.


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.


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 Z’s 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.

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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.

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I’m Deborah! My mission is to show others by demonstration, that no living being, human & non, be sacrificed for beautiful, healthy & durable furniture & decor.

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