How to Sleep Better When Night Sweats Keep You Awake

woman with night sweats hot flash sleeping in front of fridge

Do you find yourself waking up covered in sweat, tangled in wet sheets, and peeling off dripping pajamas—even when the temperature is cool? 

Well, you’re not alone. An estimated 40% of people have reported experiencing night sweats to their primary care physicians.

While sweating is essential for keeping you cool, nocturnal sweating can interrupt your sleep and leave you damp and uncomfortable.

Don’t let persistent sweating keep you up at night. Follow our top tips to reclaim your sleep, even if you sweat.

Find the Cause of Night Sweats

 Night sweats and hot flashes are common signs of menopause. But that’s not the only cause of night sweats. Certain medical conditions and/ or medications could be causing you to sweat through your pajamas each night.

Visit Your Doctor

Because night sweats can be a symptom of a medical condition, it’s a good idea to see a medical professional if your night sweats occur on a regular basis, interrupt your sleep, or are accompanied by other symptoms such as fever, weight loss, pain, cough, or other symptoms of concern.

This isn’t necessarily a reason to panic, but it’s important to get checked out to receive an official diagnosis and the right treatment for you. Here are some of the most common causes of night sweats:

Medications

Some drugs can raise your body temperature. If you’re currently taking medication, like antidepressants or pain relievers, ask your doctor if these could be causing your night sweats.

Stress 

Stress-induced anxiety is a common cause of sweating, both day and night. Speak to your doctor or therapist if you think anxiety could be the cause. For mild stress, consider meditation, yoga, deep breathing techniques, or regular exercise.

Excess Weight

Carrying extra weight can result in excessive sweating. If you’re overweight or obese, consider starting a weight loss regimen approved by a nutritionist or doctor. Don’t start any fad diets. The best method is healthy eating, counting calories, and regular exercise.

Diabetes

If you have diabetes, this could be the cause of your night sweats. Check your blood sugar before you go to sleep and in the middle of the night. Adjust your insulin regimen accordingly, as this could help keep you dry.

Pregnancy

We all know morning sickness is a fairly common pregnancy symptom, but did you know that night sweats are too? If you’re expecting a baby and experiencing excess sweating, try sleeping on your left side for better rest.

Menopause

75% of women going through the menopause report having hot flashes. This stage can last as long as seven years, so start experimenting with different management strategies ASAP.

Managing your Night Sweats

Regardless of the cause, there are some common strategies for managing your night sweats: 

Keep Cool

Cool your bedroom down with an open window, air conditioning, or a fan. Swap out your bedding for lightweight bedding in natural materials like cotton, bamboo, or linen and sleep in light, loose clothing. 

Ditch the Memory Foam

Memory foam mattresses tend to trap in body heat and can exacerbate night time overheating and sweating. Trade your memory foam mattress for an all-natural mattress made with natural latex, which is more breathable than memory foam, and wool, which wicks moisture away from your body, and you’ll sleep much cooler at night. 

Shower Before Bed

Taking a warm shower before bed can help your body’s natural pre-bed temperature regulation process. The warm water elevates your body temperature, but then your body begins the natural process of cooling down. Take your hot shower an hour to an hour-and-a-half before bed to give your body enough time to cool down before bedtime.

Stay Hydrated

Be sure to consume plenty of water throughout the day to help you regulate your body temperature and restore fluids lost from sweating.

Eat Earlier

Digesting food causes your body to heat up, so stop eating 2-3 hours before bedtime. Additionally, cut back on spicy foods, alcohol, and caffeine.

Exercise in the Morning

Exercising can help regulate your temperature but do so in the morning to avoid heating up before bed.

Don’t sweat the small stuff. With our top tips for a dry night, you’ll be sleeping soundly in no time!