Hot flushes and night sweats are an uncomfortable part of going through the menopause that leave many women laying awake - but the answer to a better night's sleep this summer could lie in a 59p vegetable.
The dreaded menopause can come with up to 30 different symptoms, including mood changes, chills, hot flushes, sleep problems and night sweats. All this combined with sweltering hot summer weather makes for plenty of night-time tossing and turning.
Wellness expert Sarah-Jane Johnston, who runs her own business called evolution34, says it is common for menopausal women to have low magnesium levels, which can make those unwanted symptoms much worse.
Magnesium relaxes the neurotransmitters in your brain, helping to relax your nervous system readying it for sleep. Levels of the naturally occurring sleep hormone melatonin decrease as we age, but magnesium works alongside this hormone to regulate your sleep and wake cycles.
So for those experiencing uncomfortable menopause symptoms and struggling to sleep, the answer could lie in a cooling cucumber, Sarah-Jane says.
Costing around 59p, the versatile veg can be added to a variety of meals on a hot day, is low in calories and high in magnesium.
She said: "Menopausal women can experience up to 30+ symptoms as they enter peri-menopause (the transition into menopause) into post-menopause (the time following the menopause).
"These symptoms can be categorised into three areas; physical, psychological, and emotional. All three impact how well a woman sleeps during the summer.
"Physical symptoms, such as hot flushes and night sweats, are not helped in the summer. These Vasomotor symptoms are temperature dysfunctions due to changes in gonadal hormones, such as oestrogen and progesterone.”
Other magnesium-rich foods those suffering with menopause symptoms could consider adding their diet include:
- Broccoli - 55p
- Green beans - 77p
- Pumpkin seeds - £2.30 (250g)
- Almonds - £2.50 (200g)
- Sunflower seeds - £2.30 (300g)
- Plain peanuts - £2
But Sarah-Jane says it's not just your diet that can help with night sweats during a heatwave - you should also consider changing up your bedtime routine.
Take a lukewarm shower or bath before bed
It may seem obvious, but avoid having a hot shower or bath before bed as this will raise your core temperature levels. A cold shower can have a stimulating effect, which isn’t ideal when you’re winding down for the night.
Instead, have a lukewarm bath or shower around an hour before you head to bed to help with drifting off to sleep.
Opt for linen or cotton nightwear
Linen and cotton are some of the most breathable, lightweight materials making them ideal for nightwear during a heatwave. Synthetic materials can also offer good moisture-wicking properties during night sweats.
Specialist blends of synthetic and natural materials, usually offered by specialist menopause nightwear suppliers, are effective at wicking moisture away while keeping you cooler.
Switch to bamboo bedding
As with pyjamas, linen or cotton bedding is the best choice during soaring temperatures. When choosing sheets or a duvet cover, check out the thread count - a lower thread count usually means thinner material, and thin material can prevent you from overheating.
Bamboo bedding is naturally antimicrobial and supports temperature regulation thanks to its natural breathable properties. Not only that, it’s strong and long lasting too, so making the swap to bamboo duvet covers and pillow cases could lead to improved sleep in summer.
Steve Adams, the CEO at bed company Mattress Online said: “Good quality sleep can be hard to come by when temperatures are high, and those experiencing hot flushes should consider making changes to their bedtime routine this summer to help with getting a good night’s sleep.
"We advise speaking with your doctor about your menopause symptoms if you are feeling fatigued from your lack of sleep as every experience will be different.”
