Night sweats are the absolute worst. It’s a dreadful situation that ranges from clammy mornings to fully-soaked sheets. It can be very frustrating having to wash bedding and pajamas daily. There are various factors ranging from medical conditions to hormonal changes. Here are some strategies to help combat it.
1. Adjusting the Room Temperature
While it may be evident that cranking up the air conditioning lowers the room temperature, what temperature works best at preventing night sweats?
The National Sleep Foundation reports that a general range for the optimal room temperature for sleep is between 60 and 67 degrees. Using fans or air conditioning to help regulate the temperature is your first step in combating this sticky situation.
2. Choosing Breathable Bedding
Opt for organic cotton sheets to get the best breathability. The fabric allows for better airflow and can help keep you cool throughout the night. Avoid heavy, heat-retaining blankets, down comforters, quilts, and sheets.
3. Investing in Moisture-Wicking Bedding
They also sell moisture-wicking bedding (cooling blankets) that honestly help. Though I’ve not had a 100% success rate, my need to change sheets as frequently has been relieved because of using a cooling blanket. I highly recommend you try one. They are designed to pull moisture away from your body and keep you dry throughout the night.
4. Staying Hydrated
Dehydration can lead to excessive sweating, so hydrate yourself throughout the day to ensure you’re not going to bed dehydrated. Naturally, you should limit your fluid intake in the evening to reduce the chances of excessive nightly bathroom trips.
5. Wearing Lightweight Sleepwear
Choose lightweight, loose-fitting sleepwear made from natural, breathable materials. Again, organic cotton is your breathable best friend. Tencel, silk, and linen are also suitable materials. These garments can help your skin breathe and prevent overheating, reducing the likelihood of nasty night sweats.
6. Maintaining a Healthy Weight
Being overweight increases the likelihood of sweating at night for some people. So, maintaining a healthy weight with a well-balanced diet and regular exercise may help reduce the occurrence of night sweats.
7. Managing Stress and Anxiety
Stress and anxiety can trigger night sweats. Practicing relaxation techniques like deep breathing, meditation, or yoga helps calm your mind and reduce these symptoms.
8. Limiting Spicy and Caffeinated Foods
Spicy and caffeinated foods can increase your body temperature and stimulate sweating. Avoid consuming them in the evening, especially if you are prone to night sweats.
9. Balancing Your Hormones
For individuals experiencing hormonal imbalances, such as menopausal women, consider hormone therapy or consult a healthcare professional for guidance. Balancing hormones may alleviate night sweats.
10. Changing Your Sleeping Position
Changing your sleeping position can help reduce night sweats. Sleeping with your arms and legs stretched out can help your body dissipate heat more efficiently.
11. Quitting Drinking
If you’re waking up in the middle of the night covered in sweat and frequently drink alcohol, it could be the prime suspect in your night sweating. Alcohol is a common cause of night sweats — this can also be a physical sign of alcoholism.
12. Managing Medication Times
Did you know that some medications, prescription and over-the-counter, can cause night sweats? After discussing night sweats with my doctor, I realized I had a medication regimen that was working against me. She authorized taking the pills in the morning instead of before bed to combat sweating.
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Elizabeth Ervin is the owner of Sober Healing. She is a freelance writer passionate about opioid recovery and has celebrated breaking free since 09-27-2013. She advocates for mental health awareness and encourages others to embrace healing, recovery, and spirituality.