Practical Tips to Manage Hot Flushes and Sleep Better During Menopause

Practical Tips to Manage Hot Flushes and Sleep Better During Menopause

Perimenopause and Menopause are natural transitions that typically occur for women aged between 45 and 55. The biological process brings with it a variety of uncomfortable symptoms, including hot flushes, poor sleep, and more. Remaining cool, calm, and collected during Menopause can be difficult; however, one company that has the tools to help you do this is Meaco.

Menopause is a natural biological process that ushers in a new chapter and, with it, potential changes in hormone levels. Although some women sail through this transition with minimal disruption, others experience a range of symptoms that can significantly impact their quality of life.

Menopause Symptoms: Understanding Your Body
Menopause disrupts the body’s hormone balance, leading to a variety of symptoms. Some of the most common include:

Hot flushes: A sudden feeling of intense heat, often accompanied by sweating and redness of the face and neck.

Night sweats: Similar to hot flushes, but occurring at night and disrupting sleep.

Sleep problems: Difficulty falling asleep, staying asleep, or waking up feeling unrested.

Anxiety and irritability: Fluctuations in hormones can contribute to feelings of anxiety and mood swings.

According to the National Institute of Health, more than 80% of women experience hot flushes during Menopause. The good news is that with some simple lifestyle changes, you can manage most menopause symptoms and reclaim your restful nights. Here are some ways you can manage hot flushes:

Seven Tips to Reduce Menopause Symptoms

[1]. Nurture your body: Diet and exercise play a crucial role in managing menopause symptoms. Eating a healthy, balanced diet rich in fruits, vegetables, and whole grains can help regulate hormones and improve overall well-being. Regular exercise can reduce stress, improve sleep quality, and fill your body with endorphins, boosting mood.

[2]. Layer up, cool down: Hot flushes can leave you feeling self-conscious. But fear not! You can stay cool and confident during this transition with some smart wardrobe choices. Beat the heat with breathable fabrics like cotton, linen and silk. Embrace layering with loose-fitting clothes and natural waistbands that allow for maximum airflow, preventing trapped heat next to your skin.

A stressed woman unable to sleep

[3]. Sleep: Struggling to get a good eight hours of sleep? Sleep disturbances such as insomnia, poor sleep quality and sleep deprivation are extremely common for women in the menopause transition. According to a report by the Journal of Midlife Health, up to 47% of perimenopausal and 60% of menopausal women are struggling to get a good night’s sleep. Invest in your sleep health by taking supplements such as magnesium and upgrading your bedding to cooling sheets.

[4]. Breathe right: Feelings of stress and anxiety are common symptoms of Menopause and can further impact sleep, skin health, and mood. Practising mindfulness, whether that’s through yoga, meditation, or deep breathing, can help balance your mind, body, and spirit. If you’re new to meditation, don’t be intimidated—you can squeeze in quick meditations or breathwork while doing chores or in the shower!

[5]. Soothing skincare: There are many changes your body goes through during Menopause as a result of decreased oestrogen levels, including your skin health. Oestrogen boosts the production of hyaluronic acid, collagen, ceramides and sebum, so while this depletes over time, your skin can be left feeling dry and tight — not to mention the hot flashes that cause redness, sweating and sometimes puffiness

Look out for skincare products that will replenish moisture in your skin, such as Hyaluronic Acid and Glycerin, and anti-ageing ingredients such as Retinol and Niacinamide. Cool your skin down with soothing mists and serums.

[6]. H2O hero: It might sound obvious, but staying hydrated is essential. Drinking plenty of water helps to regulate your body temperature and alleviate hot flushes.

A woman putting the MeacoFan Sefte® air circulator next to her bed

[7]. Fan favourite: A cool breeze can bring much-needed relief during hot flushes. In fact, the NHS recommend it as one of the things you can do to alleviate symptoms. Here’s where the MeacoFan Sefte® air circulator comes in; this quiet and energy-efficient fan (less than 2p per night!) boasts features designed for a comfortable night’s sleep.

You can expect low-noise operation, sleep mode, adjustable height and airflow direction, a countdown timer and a glow-in-the-dark remote for minimal disturbance in the night. It’s the perfect fan to keep night sweats at bay, but don’t just take our word for it!

According to one customer, “I suffer from menopause & thyroid problems, so my temperature gauge is off, to say the least. I have usually used air coolers to add water to, but that only fills the air with humidity. So I tried a fan, and it’s that good. I’ve ordered another & just awaiting its arrival this week. If you suffer like I do with temperature fluctuations, then these are for you. So easy to work, control, set and great moveability.”

The fan temperature being set using the remote control

Why a MeacoFan Sefte® air circulator is great for menopause symptoms and for general use

More functionality to help people sleep
It isn’t just during Menopause, the number one driver for fan purchases is to help get a good night’s sleep, and Sefte® is the perfect choice for use in a bedroom. The new fans are even quieter and more energy efficient than their predecessors and have been designed to deliver low energy, low noise, cooling peace and comfort.

A dedicated night mode helps promote better sleep. By pressing one button, all lights and bleeps turn off, and the fan speed gradually decreases, ensuring a comfortable night’s sleep without users becoming too cold. A glow-in-the-dark remote control also means there’s no need to switch on the light to change the fan’s settings.

The new pedestal fan’s versatility provides even greater sleep-enhancing functionality. It can be set at the desired height above the bed to direct the cooling breeze, which is useful if you suffer from night sweats or hot flushes. The remote receiver in the pedestal fan is now positioned just below the fan head, enabling the use of the remote without having to sit up and point it at the base, where it is located on the older 1056P model.

A photograph showing the extent the fan head can be angled

Adjustable oscillation to find and keep that sweet spot
Customers asked for greater control over the oscillation angle so that they received more personal cooling, which was especially helpful during Menopause. With Air Beam Precision, you can now set the fan to oscillate between 3 different angles (narrow, medium and wide) both horizontally and vertically for targeted cooling. The fan movement can also be paused for more direct personal cooling.

Eco-Mode for greater energy efficiency
The highly popular Eco-Mode returns in these new models. This functionality sees the fan automatically adjust its speed depending on the room temperature, not wasting electricity at full speed when not needed and slowing down as the room cools for energy savings.

Quiet Mark accreditation
You can stay cool in Menopause without worrying about noise creating further sleep disruption. Both fans have already been awarded Quiet Mark accreditation. Quiet Mark is an independent consumer champion who scientifically tests and provides reliable information for buyers about the sound a product makes with a focus on noise reduction performance for better health and well-being.

A woman cooling her feet with the fan

A three-year warranty
Meaco’s commitment to quality is demonstrated by its 3x-year warranty offered on the Sefte range.

By incorporating smart strategies and helpful tools – like the MeacoFan Sefte® air circulator for targeted cooling – you can manage menopause symptoms and reclaim restful nights.

Learn more about the MeacoFan Sefte® air circulator and how it can help you sleep better during Menopause here.

Three happy middle aged women out shoppingPractical Tips to Manage Hot Flushes and Sleep Better During Menopause 2

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