A research team from the University of Pittsburgh asked 52 women—all transitioning through menopause—to keep a sleep diary. The researchers also tracked the women’s exercise habits and menopause-related symptoms. Here’s what they discovered: The more women moved—whether exercising away from home, or completing physically active household chores like preparing meals or caregiving for family members—the sounder they slept, according to the study. While these findings are promising, it’s not clear exactly how physical activity might squelch hot flashes and other symptoms of menopause, explains study co-author Maya Lambiase, PhD, a member of Pitt’s psychiatry department. Lambiase says there’s a whole lot of research that shows physically active people tend to sleep better at night, and her study indicates this is also true for woman suffering from hot flashes. Your takeaway? Move more, Lambiase says. And no, you don’t have to hit the weights or elliptical machine to get some ZZZs tonight. In fact, past studies have found intense exercise increases core body temperature, and so may trigger menopausal symptoms like hot flashes, according to Lambiase and her co-authors. Simply staying on your feet and being active—even at home—is enough to improve your sleep, her research suggests. (If you’re struggling to find the time to work out, these super-effective 10-minute workouts from Prevention’s Fit in 10 are exactly what you need.) Still suffering? Here are a few more science-backed remedies: Lighten up. At the end of a 12-month study period, women who lost at least 10 pounds (or 10% of their body weight) were 23% more likely to experience fewer or no hot flashes, found a study funded by Kaiser Permanente. It may sound obvious, but fat locks in body heat. And since night flashes are, essentially, your body’s attempt to cool itself off, shedding a little excess insulation can help keep you cool and reduce your menopause-related symptoms (be sure to avoid these 5 morning habits making you gain weight). Eat more fruit. The same Kaiser Permanente study also directed women to eat more fiber-rich foods, especially fruit and whole grains. Although the researchers attributed most of the drop in hot flashes to weight loss, they said it was also possible the improved fiber intake may have helped reduce the frequency of menopause symptoms. (These PJs from Rodale’s are made with a fabric that’s proven to draw perspiration away from the skin up to 10 times faster than other fabrics, helping you stay dry all night. Oh, and they’re super-cute, too!) “Look into my eyes.” Hypnotic relaxation therapy knocked down hot flashes and other symptoms by up to 80% after 12 weeks, according to a study from Baylor University. The physical relaxation brought on by hypnosis may help settle those brain regions responsible for heat regulation.
