Why menopause symptoms can be worse at night

Why perimenopause and menopause symptoms can be worse at night

Are you finding that your symptoms trigger more in the evening or seem to be worse nearer the end of the day? You may be surprised to learn that things you do during the day could be causing your symptoms to seem worse at night. This week I look at why symptoms can worsen or trigger in the evening and into night-time, and what you can do to help yourself.

Evening symptoms and how your daily life impacts them

We know that, for a lot of you, symptoms seem to get worse or even appear in the evening. And a lot of it, believe it or not, has to do with the modern world. We're living in the 21st century and, as women, things can be a lot different compared to years ago.

It could be due to stress. We know that the hormonal changes that go on in perimenopause and menopause stress the body; that's just a given. So, our bodies are already under a lot of internal pressure. It may not seem like this on the outside, but inside there's a huge amount going on. I often liken it to ducks in a pond. Underneath the water, their little legs are going like mad, but they seem calm on the surface. Our bodies are working really, really hard at trying to keep themselves stable on a daily basis. If we then add in all the stresses and strains of our modern-day life, by the time it comes to night, the body just basically cannot cope with what's going on.

If you think about it, in our mothers' and grandmothers' days life was a lot simpler. The majority of women stayed at home. Diets were a lot less complicated, with no fast food. There were no processed foods. Everything was basically made from scratch. There was less of a rush because there wasn't this sort of work-life/ home-life balance to deal with. There was very little caffeine. I mean, all there was available was probably tea. The majority of people didn't consume lots of coffee or alcohol. So, their bodies found it a lot easier to adapt to all the physical changes that were going on.

But obviously today, we're multi-tasking. We're rushing around. A lot of you probably still have children at home. You might be looking after elderly parents. So, the day-to-day stress is much stronger. This can have a big impact on our energy reserves by the time we get to the end of the day. And what happens then? Because our body's ability to cope collapses, then symptoms just pop up. The ones you're having during the day can worsen, but you can also start to get new symptoms in the evening.

What can you do to help yourself?

So, what can you do? Yes, it would be lovely if we could all up sticks and go back to simpler times, but that's just not possible these days. I remember reading, years ago, a very wise woman saying that one of the things that women should do as they approach menopause is to go away and find themselves for a year. And every single person I've said that to has just looked longingly and gone, "Oh, yes, that would be wonderful. Our bodies would be able to cope so much better in that situation." But we know that it's just a nice pipe dream for most of us.

So, try to be aware of all the stresses that you are under on a daily basis, and try to minimise them if you can. And that will then have less of an impact on your energy reserves by the time you get to the end of the day.

Here are a few other simple self-care strategies that can help you:

1. Drink plenty of water

For those of you who have been following for a while, you will know that I put water right there up at the top. Falling oestrogen levels create dehydration in the body, and dehydration will trigger joint aches and pains, and brain fog. It will impact your skin. It will cause fatigue. And if you're getting hot flushes and sweats, then that's going to put extra pressure on how your body holds on to water. So, drink loads of water on a daily basis. It can make a huge difference to how you feel in the evening, and it can improve your sleep as well, believe it or not; so, really, really important.

2. Watch your caffeine intake

I know just from speaking to lots of people, especially when I do workshops, that the first thing many of you do in the morning is have a cup of coffee or tea. So, you're literally hitting your nervous system with caffeine first thing in the morning. That's going to rev up your nervous system, and mid-morning symptoms can be caused by that first cup of coffee.

So, for the first drink of the morning, hydrate yourself with a big glass of warm water, and then have your caffeine after breakfast. That can make a huge difference. Remember too, that caffeine from a cup of tea or coffee can still affect you eight hours later. So, if you're having an afternoon or a lunchtime cup of coffee, that can be triggering your evening symptoms.

I had one lady tell me that all she did was cut out her after-dinner cup of coffee, and her night sweats stopped within about a week. So that's a really good incentive. Cut down on caffeine. It can make a huge difference.

3. Keep your blood sugar stable

Again, the number of you that tell me that you miss breakfast, or you don't have it till later, or you just have a piece of toast and a cup of tea or something, is unbelievable. Your body is going on a long, long journey, every single day, and it needs to be fed and watered first.

So, a good breakfast is absolutely vital to keep your blood sugar stable. A stable blood sugar level will minimise your symptoms as well. You're less likely to get panic attacks, anxiety, flushes, sweats, and brain fog if your blood sugar is nice and level.

For those of you who really find it difficult to cope with breakfast, just a simple protein powder drink can make all the difference. And that can set you up for the rest of the day as well.

4. Breathe well

Are you breathing well enough? I know it sounds silly to ask, but the way you breathe can impact your symptoms as well. Our whole body needs oxygenating, and if we're low in oxygen on a general level, that will cause brain fog and fatigue just to start with.

I know myself that if I'm really focusing on something, if I'm really getting into something, I tend to hold my breath or I tend to breathe really slowly, and that will impact my brain function. So, I've learned to focus on this. I have a little sticker on my computer now that says, "Breathe," just to remind me. So, try some deep breathing for a minute every hour or so if you can. Go on to YouTube and find some really simple breathing exercises that you can incorporate into your day. And very often, that will certainly help with the brain fog that often appears, especially in the afternoon.

5. Relax

This is really, really important, please take time to relax. That 30-minute me-time a day is vital. It's not a luxury. And it can help your body cope. And even 30 minutes will give your body that little bit of extra energy. I know I find that, at night, if I do just a little meditation, it really helps to prepare me for a better night's sleep. There are huge benefits to having those 30 minutes. It's not about sitting in front of the telly watching your favourite soap and having a cup of tea or reading magazines. It's about shutting yourself away for half an hour, letting the chaos and worries of the day go. Have this time for yourself.

A little bit of homework

What I would suggest is to try over the next week to be more aware of these things and how they can impact your symptoms during the day and especially in the evening.

I love Post-it notes. I have them everywhere to remind me. I've got my breathing one. If you find that you're tending to raid the fridge because you're hungry, especially if you haven't eaten enough during the day, that will be your low blood sugar. Put a Post-it note on the fridge just saying, "Eat well," so that can remind you maybe to have healthier snacks rather than sweets, or high-fat, or processed food snacks.

And just make sure you drink your water. Remind yourself of that as well. Try all of these for a week. See if it has a good impact on your symptoms. Let me know how you get on. I will be interested to see if these really simple things can help you in one way or another.

Until next time, take care and have a lovely week.

You may also find these topics helpful:

5 menopause symptoms made worse by stress

Do perimenopause symptoms get worse just before menopause?

10 self-care tips for perimenopause, menopause & post-menopause

24 Comments

Add your comments

Your email address will not be published. All fields are required.

Paula — 20.05.2017 07:14
Hi thanks for these great ideas-I'm coming off patches now since my breasts are constantly swollen so here's to your good ideas
Reply

show
- eileen — 22.05.2017 13:40
  HI Paula Hope all goes well!
  Reply
Bernadette — 19.05.2017 14:37
I've been on the "change of life" trail for a number of years now. Amazingly, I've had to search for good, indepth information on this topic as old as time. I only recently came across your blog Eileen, and each week it seems there is some little nugget to take away. Keep it up, it's good stuff. I've recommended you to friends. )
Reply

show
- eileen — 19.05.2017 15:50
  Hi Bernadette Thank you for your lovely comment and for passing on to your friends!
  Reply
Nusrat Shaikh — 18.05.2017 21:28
Thank you so much for this week's video blog - it has been especially helpful. The reasons for my nightly hot flushes and parched mouth how been explained so well. Thank you Eileen
Reply

show
- eileen — 19.05.2017 10:33
  Hi Nusrat Glad to be of help!
  Reply
DIANE — 16.05.2017 16:58
Hi, I suffer from night sweats really bad. I have a hard time drinking water which I know I should. When I drink water, I don't sweat as much. I drink maybe 2 cups a coffee a day. Some diet sodas. I have no hot flashes any more. What can I do when I start itching at night on the left side of my body. Any thoughts on that. Thank you@
Reply

show
- eileen — 17.05.2017 09:54
  Hi Diane Do try to persevere with the water as it does seem to be helping when you take enough. Try flavouring it with lemon or lime or ginger or mint or cucumber to make it taste better. Itchy skin is very common and often caused by dehydration so the water may help with this too. You can also take a stinging nettle tincture, this is known as a natural anti-histamine and normall works quite quickly.
  Reply
Kim Bell — 16.05.2017 11:51
Hi, I'm 49 and have been dealing with perimenopause for a few years now. My biggest issues are serious joint pains, injuries that linger for months, crepitus in my left knee, tennis elbow in my right side, golfers elbow in my left, planters fasciitis in my right foot along with ankle tendon issues, these have been lingering and I seem to be taking ibuprofen daily. I am also battling recurrent uti, along with vaginal dryness. So far I feel lucky though no hot flashes or night sweats. Mood swings are minor not too life altering, any advice besides water and exercise?
Reply

show
- eileen — 17.05.2017 09:54
  Hi Kim Falling oestrogen can really affect the joints in some women and this in turn can alter your general posture which then puts extra stress on other joints. I would suggest going to see a Chiropractor who can see if there is anything out of line and if so offer some treatment. In the meantime you may find Devils Claw can ease the joint discomfort and you can apply the Arnica Gel as well. If your UTI is bacterial then you could try our Cranberry Complex, this can be used as a treatment for infections but you can also take it as a preventative. If you have had antibiotics for this it would be wise to take a vaginal probiotic. Antibiotics can damage the friendly bacteria in the vagina contributing to repeat bladder infections and also vagina dryness. You can get these from most healthshops.
  Reply
debbie — 16.05.2017 09:20
I have all my symtpoms starting around tea time. I go totally exhausted heady and hot. very odd. Have very little caffeine and trying to drink more water and doing yoga. The yoga helps a lot
Reply

show
- eileen — 16.05.2017 14:57
  Hi Debbie Maybe check that your blood sugars are not dipping too much late afternoon, if you are not having a snack mid afternoon you may find this helpful, but go for more protein/fat such as a mashed egg and mayonnaise, or a little tuna/mayo or a small handful of nuts or a spoon of peanut or other nut butter or some cottage cheese on an oatcake etc. Yoga can be fab for the menopause I would be lost without it!
  Reply
Annie — 16.05.2017 08:29
Hello Eileen I think I have been receiving your weekly messages since it started, I always look forward to reading what you have to say and so much has been really helpful and very informative, I have discovered symptoms I had never attributed to menopause and then sought relief. My major problem has been vaginal dryness making intercourse impossible and many failed " smear" attempts which I have now abandoned, in spite of using the recommended hormone cream which helps but not enough to make a difference. I think a general anaesthetic would be my only way to have a smear test done! On a different issue, I have just started Tai Chi and the benefits have been huge in such a short time. Leaning how to ( your advice) breathe and just be in the moment calms and relaxes with immediate effect. My blood pressure has dropped and leaning new ways to improve and control a whole manner of things is both empowering and exciting, my 19 year old daughter who gets very stressed with exams etc has also gained composure and stillness from it. It is a very interesting exercise and therapy. Thank you for your help, greatly appreciated.
Reply

show
- eileen — 16.05.2017 14:57
  Hi Annie Glad to be of help and thanks for watching all this time! Great to hear that Tai Chi has made such a difference, it is amazing how just changing things a little can have a huge impact!
  Reply
michelle — 16.05.2017 06:46
i have rheumatoid arthristis so carnt take hrt has I'm on lots of different drugs, I'm waking about 15 times a night with hot sweats, but also I'm in pain with the arthristis I'm physically exhausted and finding it hard to cope throughout the day
Reply

show
- eileen — 16.05.2017 14:57
  Hi Michelle You may find the sage tablets helpful, there are no known contraindications listed with other medication. You could check out acupuncture, this can often be helpful for both menopause symptoms and pain relief.
  Reply
Franca mbaka — 16.05.2017 00:40
Thanks for being there for women. My question is, could someone still have premenopouse symptoms after the period had stopped for 5 years.
Reply

show
- eileen — 16.05.2017 14:57
  Hi Franca Yes, for some women the symptoms can go on for a while after their periods have stopped. However, it is always a good idea to get this checked out by your doctor just in case it is no longer related to the menopause.
  Reply
Claire — 15.05.2017 19:21
I look forward to your emails and information about the menopause, I think I am the only woman suffering as badly as I am, i am 52 , I have tried 2 different types of HRT but they both produced a period every 21 days and after not having a period for more than 5 years this really wasn't for me, I've tried the menopause magnet that was ok for a few weeks then the dreaded flushes came back I'm now taking sage supplements and drinking sage tea twice a day which seems to be the best thing up to now-- my problem is severe hot flushes and sweating, it's relentless, I'm so embarrassed, it's affected my self confidence because it just flares up anytime any place I've even been asked if it was raining but no just me having a hot flush and hair soaking wet, this happens at least 10 times a day and lasts about ten minutes each time, so yes it affects everything I do, I've not heard of anybody suffering like that. Your emails make me feel a little more normal knowing other women suffer in different ways I find the information educating and useful thank you (sorry for long email just needed to share with somebody ) xx
Reply

show
- eileen — 16.05.2017 14:57
  Hi Clare You are welcome to share! Sage is often helpful for flushes and sweats but you may need something stronger than the tea, you could try either our sage tincture or sage tablets to see if they help a bit more. Have you had these flushes checked out by your doctor as there can be other causes, such as low iron, low thyroid function or low vitamin D?
  Reply
Al — 15.05.2017 19:04
Menopause has slowly crept on the last 2years becoming gradually worse since October 2016 (Age 53). After visiting Dr a few times just insistent at testing vit D and iron with me questioning my hormones (male GP). I explained tiredness, lack of sleep, numb hands, swollen lower legs, low mood and really just wanted me on anti depressants and sign off work. I refused as full time secondary teacher and responsible for exam groups so agreed to reduced hours but no such thing really in education. Battled through all for kids and redundancy offers came in so took thinking best for me and school as felt so awful and no way to escape my feelings. Felt useless and worthless and that other people better than me. Have read Carol Vordermen's experience this week and at last that's exactly how I have been but unfortunately now finish a job that I have loved in a weeks time. Please I need to warn people get help, shout out and persist with doctors and employers.
Reply

show
- Jan — 16.05.2017 07:19
  I know just what you mean. I gave up teaching two years ago for the same reasons. I do a little supply, little and often and get really positive feedback from schools which gave me back some confidence. I also volunteer with an dog charity. I miss full time teaching and a responsible job and hope more support can be found for women teachers reaching menopause, but hang in there, do the things you never had time for and take care of yourself. X
  Reply
- eileen — 16.05.2017 14:57
  Hi Al Thank you for your great advice, we know of so many women who either hold off getting treatment or really struggle on their own but it is so important to push as much as you can to get seen by someone appropriate. All sorts of issues can appear in the menopause and for some women these can be life changing and not easy to sort. Although things can look a little bleak for you at the moment, as Jan says you now have time to do all the things you never had time to do before and this can often lead to new pastures!
  Reply
- eileen — 16.05.2017 14:57
  Hi Jan Thank you for this, it is great to hear that you have made the best of your new situation.
  Reply