7 Tips for Menopause: Manage Hot Flushes and Improve Sleep

Menopause, a natural transition that typically occurs between 45 and 55, signifies the end of a woman’s menstrual cycle and fertility when your ovaries stop producing the oestrogen hormone. While some women experience it earlier due to medical reasons (it can be induced by surgery, medication and chemotherapy), menopause is a natural biological process that ushers in a new chapter, and with it, potential changes in hormone levels. While some women sail through this transition with minimal disruption, others experience a range of symptoms that can significantly impact their quality of life. Did you know that around 13 million women in the UK are currently peri- or post-menopausal? Understanding that you’re not alone can be incredibly empowering.

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 your mood.

2. Layer up, cool down: Hot flushes can leave you feeling self-conscious. But fear not! With some smart wardrobe choices, you can stay cool and confident during this transition. 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.

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 to experience during menopause and can have a further impact on your 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.

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!

Hear from one of our customers:

“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, it’s that good I’ve ordered another & just awaiting it’s 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 move ability.”

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. 

Check out our blog Introducing Sefte®: evolutionary fans moving more air, creating less noise and using less energy to find out more about the groundbreaking standards Sefte® sets.

A dedicated night mode helps promote better sleep. By pressing one button all lights and bleeps turn off and the fan speed will gradually decrease, 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 versatility of the new pedestal fan provides even greater sleep enhancing functionality as it can be set at the desired height above the bed to direct the cooling breeze, which is useful if suffering night sweats or hot flushes.  The remote receiver in the pedestal fan is now positioned just below the fan head, enabling use of the remote without having to sit up and point it at the base where it is located on the older 1056P model.

For more tips on how to sleep easy, read here.

Adjustable oscillation to find and keep that sweet spot

Customers asked for greater control over the angle of oscillation so that they received more personal cooling, 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 adjusting its speed depending on the room temperature, not wasting electricity on 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 test and provide reliable information for buyers about the sound a product makes with a focus on noise reduction performance for better health and well-being.

Both fans have already been awarded Quiet Mark.

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.

Find out more about the MeacoFan Sefte® air circulator and how it can help you sleep better during menopause here.