hot flashes and circadian rhythms

http://www.ncbi.nlm.nih.gov/pubmed/24929849 "The hallmark of menopause is the marked reduction of estradiol levels due to ovarian failure. This, among other factors result in hot flashes, the most common menopausal symptom. Hot flashes (HFs) can be measured objectively, both inside and outside the laboratory, using sternal skin conductance, an electrical measure of sweating. We have found that HFs are triggered by small elevations in core body temperature (T C ), acting within a greatly reduced thermoneutral zone. This reduction is caused by elevated central sympathetic activation, among other factors. There is a circadian rhythm of HFs peaking at 1825 h. Imaging studies have shown that hot flash activation begins in the brainstem, followed by the insula and by the prefrontal cortex. HFs in the first, but not the second half of the night can produce awakenings and arousals. This is because rapid eye movement (REM) sleep suppresses thermoregulatory effector responses, which include hot flashes." ___________________________________________________________________________________________________________________ "Conclusions Vasomotor symptoms are experienced by women of all ethnic groups. They are caused by changes in the central nervous system associated with estrogen withdrawal...." Menopausal hot flushes and night sweats: where are we now? (PDF Download Available). Available from: http://www.researchgate.net/publication/232059990_Menopausal_hot_flushes_and_night_sweats_where_are_we_now [accessed Aug 31, 2015]. ________________________________________________________________________________________________________________ last night was the first night i have not woken up and have not had temp changes in maybe years. before i had tried completely cutting out caffeine, wearing blue blockers, taking 500 mg metformin, not exercising at night, cutting out dairy/nuts, not taking showers at night etc. the difference was some simple info i got from caloriesproper.com about circadian rhythms. within 30 minutes of waking up, i eat at least 20 grams of protein. since i have a tendency to high blood sugar, my carbs are low at this and every meal anyway. i do not feel like eating at all in the morning- i usually just have coffee. i force myself to eat at least 20 grams. then i turn on my verilux light box which is next to my computer. i was doing that before, so it was not a crucial factor. eating the minimum 20 grams of breakfast within 30 min of waking up was crucial. when the sun is shining outside, i go for a walk with my husband. the rest of my meals are low carb as always and i take 500 mg of metformin at noon. i did this before, so it was not a crucial factor. i need to eat the most at breakfast and lunch, and then a light dinner. this happens naturally if i eat the high protein low carb breakfast. i eat a light dinner before the sun sets. i put on the blue blockers at 8 pm. at 9 pm i am tired. i go to bed in a cool bed room with my noise machine on and my sleep mask. today i woke up naturally at 5:30 am, which is the time i want to wake up. i wasn't feeling super energetic, but i wasn't feeling dragged out wondering how i was going to make it through the day either. the thing that seems really different from what i was doing before is that protein breakfast even though i don't feel like eating it. i am on day 16 of my cycle. if i can make it through without my pms of headaches and swollen areas and hot flashes, that means that i have found the next best thing to the fountain of youth. i will report back!@