How to manage night sweats
Have you ever randomly woke up in the middle of the night, uncomfortably hot, drenched in sweat to the point you may need to change your sheets? You may be experiencing night sweats.
Night sweats are unpleasant and persistent episodes of sweating that some people endure during their sleep - they can cause you to frequently wake up. When experiencing this regularly, it can lead to sleep deprivation and insomnia due to the effect the episodes have on your quality of sleep.
While you may not be able to completely eliminate episodes, there are some actions you can take to ease the frequency of them occurring. Read on for top tips on how to manage night sweats.
Causes of night sweats
There are a number of possible factors that may be contributing to your night sweats (other than a heatwave or a broken air conditioner).
Under-lying conditions that can cause night sweats include menopause, anxiety, sleep disorders and the flu.
Night sweats can also be a side effect of certain medications like antidepressants and hormone treatments, or be due to lifestyle factors such as excessive alcohol or caffeine consumption.
When to be concerned about night sweats
Other causes of night sweats include serious infection or illnesses, such as cancer, tuberculosis, HIV or thyroid disease. If you’re concerned about night sweats, it’s best to seek advice from a medical professional.
How can I stop night sweats?
There are plenty of simple lifestyle changes you can make to reduce the frequency or intensity of night sweats, on top of treating a potential underlying condition.
Sleep in a cooler environment
A great and simple way to ease the intensity of night sweats is by sleeping in a cool bedroom. Whether it be by turning on the air-conditioner, using a fan, or keeping the window open, a cooler environment is likely to help ease the frequency of episodes. You can even invest in a great pair of sheets or a mattress that are designed to keep you cool and comfortable during your sleep.
Limit alcohol, caffeine and tobacco
Excessive alcohol, coffee or smoking have all been linked to an increase in night sweats. Essentially, anything that acts as a stimulant affects our sympathetic nervous system, and overstimulation can lead to an increase in heart rate, blood pressure and sweating. Our bodies generally find these substances quite ‘stressful,’ so consuming too much of one, or within close proximity to your bedtime, may contribute to your night sweats.
Avoid spicy foods before bed
Similarly, spicy foods can also contribute to night sweats through activation of our sympathetic nervous systems. Capsaicin, a molecule found in most spicy chillies, tricks your body into thinking you are overheating. The body’s cooling mechanism then switches on, causing you to sweat. Instead of fully cutting out spice (because where's the fun in that?), try to limit your intake before bed so you can keep your cool.
Change your clothing
Certain materials can facilitate sweat and trap your body heat. Switching to breathable materials such as natural cotton, linen or silk can help your body to have better temperature control. Ensure the clothing is loose-fitting to allow for better circulation and your skin to breath.
Maintain a healthy weight
There is a significant link between weight and sweat. The higher your body mass index (BMI,) the more you are likely to sweat. Body fat acts as an insulator. Therefore the higher the percentage you have, the warmer your core temperature will likely be, leading you to sweat more to cool down. Being active for at least 30 minutes a day, eating a healthy and balanced diet and drinking enough water are simple ways to contribute to a healthy lifestyle. It’s important to do these things whether you have night sweats or not, in order to lower your risk of other illnesses or infections.
Key takeaway
Night sweats aren’t pleasant, but thankfully they’re also not life-threatening. Luckily, you can often ease the discomfort through simple lifestyle changes. That being said, you should always seek advice from a medical professional if you have any concerns, or you suspect your night sweats are caused by an underlying health condition.
IF YOU’RE EXPERIENCING PERSISTENT DISRUPTIONS TO YOUR SLEEP, CONSULT WITH A PHARMACIST OR TRUSTED MEDICAL PROFESSIONAL TO DISCUSS POSSIBLE SOLUTIONS.
Any advice provided in this content is of a general nature and does not take into account your objectives, health or needs. The information in this post is not intended to substitute medical advice, diagnosis or treatment and should not be exclusively relied on to diagnose or manage a medical condition. You need to consider the appropriateness of any information or general advice we give you, having regard to your personal situation, before acting on our advice or purchasing any over-the-counter sleep product.