By Nermin Lazarus, DO, Family Medicine and Lead Physician, Exuberan by Virtua

Women experience many symptoms during menopause, but sleeplessness may be the worst.

Lack of sleep can make you feel foggy, distracted, and unsafe while driving. Not only that, but chronic sleep loss can also put you at risk for heart issues, high blood pressure, stroke, and diabetes.

Night sweats are one of the biggest culprits behind sleepless nights during menopause.

When the body heats up, you wake up. So, the key to a better night's sleep is being mindful about controlling your body temperature.

Here are some ideas for staying cool. 

Avoid alcohol and spicy foods
Spicy food and alcohol increase your body temperature, making it more likely that you'll have night sweats. Instead, drink a cool glass of water to start your bedtime routine. Remaining well-hydrated helps keep night sweats at bay.

Don't exercise in the evening
Evening physical activity elevates your body temperature and may increase night sweats. Schedule your cardio for earlier in the day. Or plan for stretching or gentle yoga at night to relieve stress and lower your body temperature.

Take a cool bath or shower
Showering or bathing in cool water will lower your body temperature and minimize your chance of having night sweats.

Optimize your bedroom conditions
Opt for cotton sheets, which are breathable, instead of polyester sheets, which can trap heat. You can also turn down the thermostat at night and run a fan, which will keep cool air flowing around you all night.

Try bioidentical hormone replacement therapy
While some lifestyle changes may be able to reduce your night sweats, bioidentical hormone replacement therapy (BHRT) from Exuberan by Virtua could eliminate them.  

BHRT relieves menopause symptoms by restoring your hormones to levels that are unique to you. It's designed to replenish the estrogen and testosterone that you progressively lose in your 40s and early 50s.

Each pellet uses plant-based hormones that are customized based on your overall well-being, medical history, physical exam, lab results, gender, age, and weight.

If you're a menopausal or peri-menopausal female and are experiencing symptoms like hot flashes, night sweats, insomnia, and irritability, then BHRT might be a solution for you.

Gain better sleep as you go through menopause

• If you're ready to take control of your menopause symptoms with BHRT, call Exuberan by Virtua at 856-325-5601 to schedule a consultation.
• Learn more about all your menopause treatment options.