PMS Night Sweats: Understanding the Causes and Management Techniques
PMS night sweats can be a distressing and uncomfortable experience for many women during their menstrual cycle.
These episodes of excessive sweating during sleep can disrupt restful bedtime, leading to fatigue and irritability during the day.
Understanding the underlying causes of PMS night sweats is crucial in finding effective strategies to manage and alleviate this symptom.
Keep reading to learn about the most common symptoms associated with night sweats.
Also, examine the mechanisms through which PMS triggers night sweats, and provide supportive strategies to help women cope with this challenging aspect of their menstrual cycle.
Symptoms accompanying night sweats
Apart from excessive sweating, some commonly observed symptoms which accompany night sweats include,
- Feeling hot and flushed
- Increased heart rate
- Disrupted sleep
- Waking up soaked
- Chills
How does PMS cause night sweats
Identifying what is causing night sweats is an essential step to determine the action plan to deal with them.
Following are some of the most common causes of PMS night sweats:
Hormonal fluctuations
PMS night sweats are primarily linked to hormonal changes that occur during the menstrual cycle.
In the premenstrual phase, there is a fluctuation in the levels of Estrogen and Progesterone.
These hormonal shifts can trigger the body’s thermoregulatory system, leading to sudden temperature changes and night sweats.
Imbalance in blood sugar levels
Several studies have shown that hormonal fluctuations during PMS can contribute to an imbalance in blood sugar levels.
This can lead to cravings for certain food items, including carbohydrate-rich food.
Consuming such food items can lead to a spike or crash in blood sugar, which can result in night sweats.
Stress and anxiety
Stress and anxiety have been observed as one of the symptoms of PMS.
In fact, 76.1% of the participants in a study by BMC Women’s Health showed signs of PMS anxiety, while 80.9% suffered from stress.
These symptoms have been linked to causing night sweats.
Medications
Some of the medications that might be used to treat symptoms of PMS, like depression, hormonal fluctuations, etc., may cause night sweats.
These medications include
- Antidepressants
- Hormone therapy
- Medications used to treat low blood sugar with Diabetes
Alcohol intake
Alcohol affects the body in many ways, including disrupted sleep patterns, inflammation, etc.
It also causes the blood vessels to dilate, which makes the skin feel warm and flushed, leading to night sweats.
How to stop PMS night sweats
The following tips could be helpful in dealing with night sweats due to PMS:
Exercise regularly
Regular physical activity is a powerful tool in managing PMS symptoms, including night sweats.
Engaging in exercise helps regulate hormone levels, particularly Estrogen and Progesterone, leading to a more balanced menstrual cycle.
Physical activity also aids in reducing stress and anxiety, which are common triggers for PMS symptoms.
Moreover, exercise promotes better sleep quality, which can alleviate night sweats.
Aim for at least thirty minutes of moderate exercise, like brisk walking, cycling, or yoga, most days of the week to experience the full benefits of its positive impact on PMS symptoms.
Avoid triggers
Identifying and steering clear of triggers that worsen PMS symptoms, including night sweats, is vital for managing this discomfort.
Certain substances like caffeine and alcohol can disrupt hormonal balance and contribute to increased night sweats.
Spicy foods and high-sugar snacks can also lead to blood sugar fluctuations, exacerbating the frequency and intensity of PMS night sweats.
Being mindful of these triggers and reducing their consumption can significantly improve overall well-being and lessen the impact of night sweats.
Drink plenty of water
Proper hydration is crucial during the premenstrual phase to maintain body temperature and thereby reduce the likelihood of night sweats.
Drink about six to eight glasses of water daily to stay adequately hydrated throughout your menstrual cycle.
Setting reminders and keeping a water bottle nearby can help you make sure you consume the recommended amount of water each day.
Switch out your bedding
The type of bedding you use can significantly impact your sleep comfort and night sweats during PMS.
Opt for lightweight and breathable materials, for example, cotton or bamboo, to promote better airflow around your body.
These fabrics are more conducive to temperature regulation, reducing the chances of overheating and night sweats.
Additionally, consider layering your bedding, allowing you to adjust covers based on your body temperature and comfort level throughout the night.
Lower your bedroom temperature
Creating a cool and comfortable sleep environment can be beneficial in managing night sweats during PMS.
Lowering the bedroom temperature by adjusting the thermostat or using a fan can help regulate body heat and prevent excessive sweating during the night.
A cooler sleeping environment promotes more restful sleep, which is crucial for overall well-being and may lower the frequency and intensity of night sweats during PMS.
Takeaway
Night sweats during PMS can significantly impact a woman’s overall well-being and quality of life.
It is often accompanied by an increased body temperature and heart rate, chills, and disrupted sleep.
PMS night sweats could be a result of hormonal changes, imbalance in blood sugar levels, anxiety, or stress, which are associated with PMS.
Alcohol intake and certain medications could also cause night sweats.
Regular exercise, avoidance of triggers, proper hydration, and creating a cool sleep environment are supportive strategies that can help minimize the occurrence and intensity of night sweats.
Seeking professional medical guidance can offer relief and improve daily functioning during the premenstrual phase.
Frequently Asked Questions
Is sweating a PMS symptom?
Yes, sweating, specifically hot flashes and night sweats, can be a symptom of PMS. Hormonal fluctuations during the premenstrual phase can disrupt the body’s ability to regulate temperature, leading to excessive sweating during sleep.
What do hormonal night sweats feel like?
Hormonal night sweats cause intense sweating during sleep, leading to drenched nightclothes and bedding. Individuals may experience a warm and flushed sensation, an increase in the heartbeat, followed by chills after the sweating episode.
What hormone causes night sweats PMS?
Hormonal changes, primarily fluctuations in Estrogen and Progesterone levels, are responsible for causing night sweats during PMS. These hormonal shifts can impact the body’s temperature regulation, leading to sudden temperature changes and night sweats.
Are my night sweats hormonal?
Night sweats can be hormonal if they occur during the premenstrual phase and are associated with other PMS symptoms. However, other factors like medications, alcohol intake, and certain medical conditions can also cause night sweats.
Is it normal to get hot flashes before your period?
Experiencing hot flashes or intense heat sensations before menstruation is not uncommon. These may be related to hormonal fluctuations during the premenstrual phase. However, if accompanied by other concerning symptoms, consulting an expert is recommended to rule out any underlying conditions.
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