Feeling Too Hot at Night or Having Mood Swings? These Could Be Signs of Perimenopause — Manage Them with These Effective Methods

Understanding Perimenopause

Perimenopause is the transitional period before menopause, when a woman’s body begins to produce less estrogen. It typically starts in the 40s but can begin earlier. The hormonal fluctuations during this time can cause a variety of symptoms — two of the most common being hot flashes at night (often called night sweats) and mood swings.

Common Symptoms of Perimenopause

1. Hot flashes or night sweats
   Sudden warmth, especially at night, that disrupts sleep and causes excessive sweating.
2. Mood swings and irritability
   Emotional ups and downs, increased sensitivity, or anxiety caused by fluctuating hormones.
3. Sleep disturbances
   Trouble falling or staying asleep due to hormonal shifts and night sweats.
4. Irregular periods
   Periods may become heavier, lighter, more frequent, or infrequent.
5. Fatigue and low energy
6. Memory or concentration issues (brain fog)

Ways to Manage These Symptoms Effectively

1. Stay Cool at Night

• Use breathable cotton sheets and wear light clothing.
• Keep your bedroom temperature cool.
• Use a fan or air conditioner for better airflow.

2. Follow a Hormone-Friendly Diet

• Eat foods rich in phytoestrogens (plant-based estrogen) like flaxseeds, soy, sesame seeds, and legumes.
• Avoid spicy foods, caffeine, and alcohol, which can trigger hot flashes.
• Stay hydrated and eat more fruits, vegetables, and whole grains.

3. Regular Physical Activity

• Moderate exercise like walking, swimming, or yoga helps reduce stress, stabilize mood, and improve sleep.
• Aim for at least 30 minutes of exercise 5 days a week.

4. Manage Stress

• Practice meditation, deep breathing, or mindfulness techniques.
• Journaling, talking to friends, or professional counseling can also help with emotional balance.

5. Maintain a Sleep Routine

• Go to bed and wake up at the same time daily.
• Limit screen time before bed.
• Avoid heavy meals or caffeine late in the evening.

6. Herbal and Natural Remedies

• Black cohosh, evening primrose oil, ashwagandha, and vitamin E are known to support hormonal balance.
• Consult your doctor before starting any supplements.

7. Consider Medical Support

• If symptoms are severe, doctors may recommend:
  • Hormone Replacement Therapy (HRT)
  • Low-dose antidepressants
  • Non-hormonal medications to manage hot flashes and mood

Final Thoughts

Perimenopause is a natural phase of life, but its symptoms can be disruptive. With the right lifestyle changes and support, women can manage these symptoms and maintain their quality of life. If you’re feeling persistently overwhelmed, it’s always a good idea to consult a healthcare professional.