Do you wake up feeling like you’ve been swimming laps in your pajamas? If so, you’re not alone: studies show that around 10% of us suffer from excessive perspiration while sleeping.

Fortunately,  there are some techniques you can use to protect yourself (and your bedding) from night sweats.

Read on to find out why you’re breaking a sweat in your sleep (and what to do to put a stop to it).

If you’re sweating at night, it’s likely happening because your body’s natural temperature regulation system is disrupted, which can happen for a variety of reasons. The most common causes are:

Those thick flannel pajamas and fuzzy socks are cozy while you’re chilling on the couch in the evening, but they’re likely to raise your body temperature beyond its optimal level if you wear them to bed. 

Similarly, having the house nice and toasty is great for cuddling up and watching a movie, but not so great for sleep. Since body temperature drops while we slumber, most people sleep best in a room that’s between 65-68°F.

When you exercise, your body’s temperature rises. If you’re pumping iron too close to bedtime, your body may not have enough time to thermoregulate (meaning, cool itself down). This can cause perspiration at night as your body tries to cool off.

A common symptom of menopause is night sweats. This is due to shifting menopausal hormones, which raise adrenaline and body temperature.

On the opposite end of the spectrum, women who are pregnant can also experience night sweats due to the hormonal fluctuations associated with pregnancy. 

If you’re a woman who’s pregnant or going through menopause, you should pay extra special attention to your bedroom environment and temperature to help with any potential night sweats.

Nighttime sweating can be due to a medical issue such as untreated sleep apnea, infections, hypoglycemia, cancer or obesity. 

Some medications, such as antidepressants, psychotropic drugs and chemotherapy, can cause nighttime sweating as a side effect.

First and foremost, lower your thermostat. If you don’t have air conditioning, invest in a good-quality fan that you can keep near your bed — the white noise will also help drown out minor intrusive sounds. 

Next, try sleeping in very light clothing that’s breathable and airy. Don’t pile up the cozy blankets on your bed; just keep it simple and light. 

Optimize your schedule for dry nights by exercising in the morning or afternoon instead of at night. Although exercise at any time is great for your health, if you’re a late-night exerciser who experiences night sweats, there’s a reasonable chance that the two are linked. 

In a similar vein, keep an eye on what you eat and drink before you go to sleep. Alcoholic beverages close to bedtime can interfere with your sleep and cause you to wake up sweating. Same goes for your favorite spicy foods: eat them at least a few hours before bed for best results.

Finally, stress reduction can play a big role in reducing nighttime sweats and improving your overall health. You can reduce stress by journaling, meditating, talking to a therapist or loved one and/or spending time in nature. 

If your night sweats are a side effect of medication, talk to your doctor about trying an alternative. 

And if you’re experiencing hormonal changes through pregnancy or menopause, or have one of the health conditions above, talk to your doctor about what else you can do to help reduce nighttime sweating. 

Have you successfully overcome night sweats? Did we miss any of your favorite tips? Let us know in the comments.

Sources:

(1) “Four Common Causes of Night Sweats." National Sleep Foundation, www.sleepfoundation.org/articles/four-common-causes-night-sweats. Accessed 31 Dec. 2019.

(2) “Night Sweats: Should You Be Concerned?" Healthline, www.healthline.com/health/when-to-be-concerned-about-night-sweats. Accessed 1 Nov. 2019.

(3) Viera, Anthony et al. “Diagnosing Night Sweats.” American Family Physician, 1 Mar. 2003, www.aafp.org/afp/2003/0301/p1019.html

Disclaimer:  The information contained in this website or provided through our blog, e-mails, or programs is for informational purposes only. It is not intended to be a substitute for medical advice, diagnosis or treatment that can be provided by your healthcare professionals.