Hot flashes at night are one of the most disruptive symptoms of menopause, waking you up just when you thought you’d found rest. The cycle of overheating, sweating, and restlessness can quickly lead to menopause insomnia, leaving you feeling drained and frustrated.
The good news? There are ways to manage night sweats and their impact on your sleep. From creating a cooling environment to incorporating an all-natural adaptogenic sleep tea like The Calming Herbata into your routine, these steps can help you reclaim restful nights.
Why Do Hot Flashes Happen at Night?
Hot flashes are triggered by your body’s temperature regulation system going into overdrive, which often happens due to hormonal changes in menopause.
1. Declining Oestrogen Levels
Oestrogen helps regulate the hypothalamus, the part of your brain responsible for controlling body temperature. When oestrogen levels decline, this thermostat becomes more sensitive, leading to sudden heat surges.
2. Sensitivity to Sleep Environment
Hormonal changes heighten your sensitivity to heat. Sleeping in a warm room or using non-breathable fabrics can exacerbate night sweats.
3. Elevated Stress and Cortisol
Menopause often coincides with elevated cortisol levels, which can intensify the frequency and severity of hot flashes, especially at night.
How Hot Flashes Disrupt Sleep
1. Interrupted Sleep Cycles
Hot flashes and night sweats wake you from deep sleep, leaving you tired and unrefreshed.
2. Overheating and Discomfort
The combination of sweating and overheating makes it harder to fall back asleep, leading to hours of restlessness.
3. Emotional Toll
The frustration of repeated disruptions can create a cycle of anxiety and sleeplessness, compounding the problem.
What Can Help Ease Night Sweats and Improve Sleep?
1. Sip on a Natural Sleep Tea
Incorporating an herbal sleep remedy like The Calming Herbata into your bedtime routine can help manage both the physical and emotional triggers of menopause insomnia.
Key ingredients include:
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Oat Straw: Helps calm the nervous system and reduce tension.
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Lavender: Soothes stress and promotes better sleep quality.
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Chamomile: A natural sedative that helps your body transition into deep, restorative sleep.
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Passionflower and Lemon Balm: Stabilise mood, lower cortisol levels, and ease hormonal restlessness.
This all-natural adaptogenic sleep tea works gently to regulate your body’s responses to stress and hormonal imbalances, making it a perfect addition to your nightly ritual.
2. Create a Cooling Sleep Environment
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Keep your bedroom temperature between 16–18°C (60–65°F).
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Use breathable bedding made from natural fabrics like cotton or linen.
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Invest in cooling pillows or mattress toppers designed to manage overheating.
3. Balance Hormones Naturally
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Phytoestrogen-Rich Foods: Incorporate flaxseeds, soy, and chickpeas into your diet to mimic oestrogen and reduce hot flash intensity.
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Regular Exercise: Gentle movement like walking or yoga helps regulate cortisol and supports hormonal balance.
4. Manage Stress Levels
Stress can worsen hot flashes, so reducing cortisol before bedtime is key. Pair mindfulness activities like meditation or journaling with a cup of herbal sleep tea to calm your mind and body.
A Nighttime Ritual to Manage Hot Flashes
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Prepare Your Environment: Lower the temperature in your bedroom and opt for lightweight fabrics to keep cool.
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Enjoy a Calming Cup of Tea: Brew a cup of The Calming Herbata about 30 minutes before bed. The natural herbs will help ease restlessness and promote relaxation.
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Practice Mindful Relaxation: Combine your tea with gentle stretches, deep breathing, or a few minutes of journaling to create a peaceful transition to sleep.
Why an All-Natural Sleep Remedy Works
Unlike synthetic sleep aids, an all-natural adaptogenic sleep tea like The Calming Herbata addresses the root causes of menopause insomnia. It supports relaxation, hormonal balance, and a consistent sleep-wake cycle—all without grogginess or dependency.
Reclaim Restful Nights
Hot flashes at night can feel overwhelming, but they don’t have to dominate your nights. Small changes, like a cooler sleep environment and a soothing cup of an herbal sleep remedy, can help you take back control and find peace in your evenings again.
Because restful sleep isn’t just a dream—it’s a necessity.
References
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National Institutes of Health: The Link Between Oestrogen and Hot Flashes (https://pubmed.ncbi.nlm.nih.gov/19707017/)
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Journal of Herbal Medicine: The Effects of Chamomile and Lemon Balm on Sleep (https://pubmed.ncbi.nlm.nih.gov/32066548/)
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Journal of Sleep Research: Managing Menopause Insomnia Naturally (https://pubmed.ncbi.nlm.nih.gov/29281225/)
