How to reduce heat in the body and insomnia in middle age

Middle age is often accompanied by health changes, most notably hot flashes and difficulty sleeping. These symptoms are not only uncomfortable but also affect the quality of life as well as long-term health. So how to reduce hot flashes and difficulty breathing and difficulty sleeping? 

1. List the causes of hot flashes and difficulty sleeping in middle age

Hot flashes are a common symptom in middle age. They can cause discomfort, affecting overall health and quality of life. Hot flashes are a sudden feeling of heat in the body, especially in the face, neck, and chest. They are often accompanied by sweating, hot flashes, and a feeling of discomfort. In women, this condition is often related to a decrease in estrogen during perimenopause or menopause. In men, a decrease in testosterone can also cause similar symptoms. Difficulty sleeping in middle age, sleep quality is often reduced due to many factors such as stress, life pressures, and physiological changes. Difficulty sleeping can include difficulty falling asleep, waking up many times during the night, or waking up too early and not being able to fall back asleep. These two symptoms can occur together due to hormonal changes, stress, or chronic health problems, leading to poor sleep and a feeling of heat in the body.

The main causes of hot flashes and difficulty sleeping:

1.1. Hormonal changes

• Women: During perimenopause and menopause, estrogen levels drop, causing hot flashes—a sudden wave of heat, accompanied by sweating and a feeling of heat. Nighttime hot flashes often disrupt sleep, causing women to have difficulty falling asleep or wake up multiple times during the night. 
• Men: In men, testosterone levels decline with age. This decline does not cause hot flashes as clearly as in women, but it still affects energy, mood, and sleep, leading to difficulty sleeping and feelings of heat.

1.2. Reduced quality of natural sleep

As the body ages, sleep cycles change, making sleep shorter and more easily interrupted. Studies show that middle age makes sleep lighter, reducing the amount of deep sleep (REM). This makes middle-aged people wake up easily and have difficulty falling back asleep, leading to insomnia or light sleep.

1.3. Stress and psychological pressure

Middle age often comes with many responsibilities and worries, such as work pressure, family responsibilities, and health and financial concerns. These pressures can easily lead to prolonged stress, increasing cortisol levels (stress hormones), making the body feel hot and making it difficult to sleep.

1.4. Unhealthy living habits and lifestyle

• Diet: The habit of consuming spicy foods, drinking a lot of caffeine, alcohol, or sweets can increase body temperature and make it difficult for the nervous system to relax at night, making it difficult for middle-aged people to sleep.
• Lack of physical activity: Exercise helps balance hormones and improve sleep quality. However, lack of exercise or exercising too close to bedtime can also cause difficulty sleeping.
• Use of electronic devices: Using phones and computers before going to bed increases alertness due to the blue light emitted from the devices, disrupting the circadian rhythm and making it difficult to sleep.

1.5. Changes in the digestive system and metabolism

The aging process slows down the digestive system and metabolism, leading to stomach discomfort when eating an unbalanced diet or eating too late at night. This not only causes a feeling of heat in the body but also makes it difficult for middle-aged people to fall asleep.

1.6. Chronic diseases and medications

Chronic conditions common in middle age, such as high blood pressure, diabetes, or thyroid disorders, can cause hot flashes or disrupt sleep. Some medications can also cause insomnia or make you feel hot as a side effect.

1.7. Impact of environment and external factors

• Weather changes: Hot weather or high humidity can cause dehydration and make the body feel hotter.
• Bedroom quality: A bedroom that is not cool, lacks air conditioning, or is not dark enough can also affect sleep, making middle-aged people feel hot and have difficulty sleeping.

2. Ways to reduce body heat and help sleep well in middle age

To reduce the condition of heat in the body and insomnia in middle age, you can apply methods to improve this condition:

2.1. Adjust your diet

• Limit heat-producing foods: Reduce your intake of spicy foods, caffeine, alcohol, and sugary foods, as they can increase body heat.
• Eat foods rich in fiber and vitamins: Green vegetables, fruits rich in vitamin C, and foods with antioxidants help cool the body and aid digestion.
• Drink plenty of water: Drink water regularly throughout the day to maintain moisture and help cool the body.

2.2. Exercise regularly

• Gentle exercise: Exercises such as walking, yoga, or meditation help reduce stress and increase blood circulation, thereby helping the body relax, reduce hot flashes, and support sleep.
• Avoid exercising too close to bedtime: Vigorous exercise in the evening can make the body excited and difficult to sleep. It is best to exercise at least 3-4 hours before bedtime.

2.3. Create a regular sleep routine

• Set a fixed bedtime: Keep a habit of going to bed and waking up at the same time every day to stabilize the biological rhythm.
• Avoid electronic devices before bed: Keep your phone, computer, and TV away from your bed at least 1 hour before bedtime to avoid blue light that interferes with sleep.

2.4. Manage stress

• Practice relaxation: Methods such as meditation, deep breathing, or yoga help calm the nervous system, reduce cortisol levels, and help the body sleep more easily.
• Sharing and confiding: Talking to relatives and friends to share pressure is also an effective way to reduce stress.

2.5. Create a comfortable sleeping environment

• Keep the bedroom cool and airy: Use an air conditioner or fan to maintain a comfortable room temperature (about 24-26°C). Avoid making the room too hot or humid.
• Use comfortable bedding: Invest in breathable blankets, pillows, and mattresses to help keep your body from overheating while sleeping.

2.6. Use natural methods to cool your body

• Use essential oils: Essential oils such as lavender, chamomile, or peppermint can help you relax and reduce stress. Apply a little essential oil to your wrists or drop a few drops on your pillow before going to bed.
• Take a warm bath before going to bed: Taking a warm bath (not too hot) about 1-2 hours before going to bed can help your body relax, reduce muscle tension, and lower your body temperature in preparation for sleep.

2.7. Consider herbal remedies or supplements

• Herbal remedies for sleep: Some herbs such as chamomile, ginseng, or herbal teas help calm the mind and improve sleep.
• Supplements: If necessary, you can consider supplements containing melatonin or other supplements that support sleep, but you should consult your doctor before using them.

2.8. Adjust your mentality

• Focus on a positive lifestyle: Build positive thinking and control anxiety by finding ways to solve problems instead of worrying.
• Take care of your mental health: If you feel too much pressure, do not hesitate to seek support from a psychologist or take courses to improve your mental health.

3. Common mistakes to avoid when having hot flashes and difficulty sleeping in middle age

When having hot flashes and difficulty breathing and difficulty sleeping in middle age, many people may make mistakes that make the condition worse.

Some common mistakes to avoid are as follows:

3.1. Using too much caffeine or alcohol to improve their mood

• Some people drink strong coffee or tea to stay awake during the day, or drink alcohol in the evening to sleep easier.
• Caffeine increases body temperature and negatively affects sleep, making it harder for middle-aged people to sleep deeply. Alcohol may help relax them initially, but it disrupts sleep later on, causing waking up in the middle of the night or not sleeping deeply.

3.2. Eating too close to bedtime or choosing unhealthy foods

• Many people have the habit of eating late at night or eating foods that are difficult to digest such as fried, spicy, or highly seasoned foods.
• Eating too much or eating spicy foods close to bedtime can increase body temperature, causing hot flashes and bloating, leading to discomfort and insomnia.

3.3. Exercising too hard in the evening

• Exercise is a good way to relieve stress, but some people exercise too late or choose high-intensity exercises right before bed.
• Exercising too hard in the evening increases heart rate and body temperature, making it difficult for the body to relax and making it harder to fall asleep.

3.4. Overusing electronic devices before bed

• Many people have the habit of watching TV, surfing the phone, or using the computer right before bed.
• Blue light from electronic devices affects the production of melatonin, a hormone that regulates sleep. This confuses the body between day and night, hindering the process of falling asleep and making it difficult for middle-aged people to sleep deeply.

3.5. Not seeking professional help when needed

• Some middle-aged people have persistent sleep problems but are reluctant to see a doctor or think the problem will go away on its own.
• Prolonged symptoms of sleep problems and hot flashes can be a sign of a more serious health problem such as a hormone disorder, thyroid disease, or chronic sleep disorder. Self-treatment without professional advice can make the condition worse or cause more stress.

3.6. Using sleeping pills without a doctor’s prescription

• Some people use sleeping pills on their own to quickly solve their insomnia problem.
• Sleeping pills can be addictive and cause unwanted side effects, such as daytime sleepiness, decreased alertness, and worsening insomnia when they stop taking the medication.

3.7. Ignoring lifestyle and behavior changes

Many people focus only on treating the symptoms without changing their lifestyle habits such as bedtime, diet, and stress management.

If you do not improve your lifestyle, the symptoms of heat in the body and difficulty sleeping can last, affecting your mental and physical health in the long term. To overcome the condition of heat in the body and difficulty sleeping, middle-aged people need to avoid these mistakes and make appropriate adjustments in their living and eating habits, etc. If you have this health problem, you need to pay attention to finding suitable solutions for early treatment. You need to proactively take care of your health early to live a clear-headed and long life.

References: helpguide.org, defymedical.com, pmc.ncbi.nlm.nih.gov, ncoa.org