Excessive heat causes drowsiness and generally makes you feel uncomfortable. You may be seeking simple refuge from the summer sun or hot flash relief due to health conditions like hyperthyroidism, night sweats, or menopause. Whatever your circumstances are, there are several routes to embark on to ease your discomfort. Depending on the environment or the severity of your hot flashes, some of these remedies may be more effective than others. Consider your unique situation and apply whichever options sound like the best solutions for you.
Take a deep breath.
It’s not as simple as it sounds! Breathing techniques can promote relaxation, increase circulation, and combat not only the typical symptoms of heat fatigue but a plethora of menopause symptoms as well. Deep breathing promotes relaxation and stress reduction. These elements will help you sleep through the night, so breathing exercises can be a helpful solution if you suffer from night sweats.
One obstacle that may hinder this process is air pollution. The existence of airborne particles like pet dander or allergens like pollen could be decreasing the air quality in your home. Breathing these fine particles in is the last thing you want on your mind when you’re trying to relax. There are are many types of purifiers, so how do you know which one is best for improving air quality? You may consider a true HEPA air purifier. A true HEPA filter is the best way to eliminate impurities and ensure you’re breathing clean air indoors. The circulation of air may also cool you off.
Dress in cool fabrics.
Hot sleepers, this one is for you! Engaging in physical activity, going to bed, or spending time outdoors when the temperature is high doesn’t have to be a sweaty struggle. The next time you get dressed, check your clothing tags to gain some insight into what type of fabric you’re wearing. Fabrics like cotton and linen are highly breathable and lightweight. Linen, for example, even has some moisture-wicking capabilities. Avoid polyester at all costs. It is one of the least breathable fabrics, and it retains moisture. If you spend the day outside or get caught in a severe hot flash while wearing polyester, you could be dealing with excessive moisture on your body that takes a long time to dry, which isn’t fun at all.
Minor Lifestyle Changes
For those seeking a temporary fix, you may not want to commit to any lifestyle changes at all. However, it can be helpful to know what triggers raise your body temperature or give you the impression of an increased body temperature—for example, spicy food. An active component in spicy food is capsaicin. Capsaicin is an irritant that activates receptors in your mouth which detect heat. These receptors exist to help you avoid burning your mouth. Unfortunately, they can’t tell the difference between actual heat and spicy pepper heat.
For this reason, you may sweat or experience an increase in heart rate, which can make you feel uncomfortably hot. Another component to avoid when trying to stay cool is caffeine. Caffeine ingestion is associated with increased core body temperature. Opting for a cup of decaf or switching to a decaffeinated tea instead of your afternoon pick-me-up may help you regulate your body temperature and avoid a severe hot flash.
Heat can result in sleep disturbances, irritability, and lethargy. Keeping these methods of body temperature regulation in mind could help reduce the adverse effects you experience associated with overheating. Watch consumption triggers, dress in breathable fabrics, and practice mindful breathing to promote relaxation and beat the heat.
These solutions may improve your quality of life generally, too. Feeling comfortable can make a world of difference when it comes to your well-being. You could be surprised at the effects these practices have on irritability and the overall discomfort you may be experiencing due to increased body temperature.