Are hot flashes or night sweats driving you crazy?
They don’t just show up in menopause.
A lot of women I talk to are surprised to learn that hot flashes can start much earlier than they think. In your late 30s and early 40’s your hormones can start to change, the beginning of perimenopause. It’s confusing because when you have PMS and hot flashes at the same time (which is totally not fair!) this overlap is where things can feel especially confusing… and exhausting.
Do any of these sound familiar?
- “Why am I waking up drenched at night… but I’m not in menopause yet?”
- “Is this PMS… or perimenopause… or both?”
- “When did my sleep get this bad?”
- “Why do I feel overheated for no reason?”
- “My cycle is changing and my body feels unpredictable”
- “I just want to feel like myself again…”
- And “Help! I have HOT FLASHES!”
If you’ve been asking yourself these questions, here’s what I want you to know:
You are not broken. You are not crazy. And you’re not imagining it!
You’re going through a normal hormonal transition, with estrogen (and other hormone) levels lowering, and this, layered with stress, poor sleep, busy schedules, blood sugar swings, can cause hormonal uncertainty.
Some common symptoms in this stage:
- Hot flashes
- Night sweats
- PMS that feels stronger or different than before
- Irregular cycles
- Bloating and stubborn weight changes
- Fatigue and low energy
- Insomnia or 2–4am wakeups
- Mood swings or feeling more emotionally reactive
- Low libido
- That “I don’t feel like myself” feeling
Perimenopause “usually” starts in your early to mid 40’s, with menopause (stopping of all cycles) can be late 40’s to mid 50’s. It’s very individual and not the same for every woman.
But there’s a lot you can do to feel better!
A few things that make a big difference:
- Blood sugar stability matters- spikes and crashes can worsen hot flashes, sleep issues, irritability, and cravings. Eat protein with meals and dial down sugar and refined carbs. How do you know if blood sugar is spiking or crashing? too many carbs and not enough protein can cause the dips, so notice when you get tired during the day, have an energy slump, or have any food or sugar cravings.
- Sleep is non-negotiable- poor sleep disrupts hormone regulation, energy, and mood. Prioritize a sleep schedule with a wind-down routine, and put away your devices an hour before bed.
- Stress is a hormone amplifier- chronic stress can intensify symptoms across the board, as it can affect your cortisol which does affect your hormone levels. Take some time to think or journal about your stress and what’s fueling it, and what you can change.
- What you eat matters more than you think, sugar and alcohol can be triggers. The next time you have a hot flash, look back to what you were doing, eating or drinking. I have worked with a lot of women who learned that sugar and alcohol caused hot flashes for them, so be aware and dial back on your trigger foods.
- Self-care isn’t extra- it’s essential for hormone balance and nervous system support. What are you doing for self care now and what can you add in to support you?
When your hormones change like this, it can be gradual, until the heat turns up and you wonder “what’s happening?” But when you support your foundation (blood sugar, stress, sleep) with protein, lowering sugar, prioritizing sleep and having a self-care practice, this is where you can get back some control!
If you want some more tips I have some free guides for you:
For tips on balancing blood sugar and energy: “5 Steps for Women to Boost Energy Naturally!” Download HERE
For tips on lowering stress to calm cortisol: “The Stress-Free Blueprint: 5 Steps to Balance Your Hormones” Download HERE