How To Reduce Night Sweats And Sleep Cooler

If you’re waking up hot and bothered, there could be a range of reasons why you are losing sleep. In this blog post, we’re going to cover the reasons for night sweats and how to get rid of them.

Though night sweats can seem like a big obstacle, with the right tools, they're completely manageable, the best way to start sleeping better is to trial and error some cooling solutions that may help you achieve the type of deep uninterrupted sleep we all look forward to! 

What Are Night Sweats?

Night sweats are described as any type of excessive sweating in the night, especially during sleep

People who experience night sweats sometimes wake up with a damp pillow and high body temperatures. While many people are hot sleepers, those who deal with night sweats can’t just kick their feet outside of the blanket to cool down. The fact is, night sweats are annoying! To find a solution, a good starting point is to find the root cause. 

Causes for Night Sweats

There are both medical and nonmedical reasons why sleepers are experiencing night sweats. 

The most common causes of night sweats to see a doctor about include menopause, sleep apnea, infections, and side effects to any medication you might be taking. If you're experiencing any of these, a trip to your GP is a must!

Apart from reasons relating to health, other more common causes of night sweats have to do with the temperature and decor of the bedroom. So many bedrooms are simply not set up for good quality sleep. Here are all the causes of night sweats:

• Underlying Health Issues: In some cases, night sweats may occur from a medical condition, the most common ones are cancer, especially lymphoma or leukemia, autoimmune disorders, and hypoglycemia. Lymphoma leads to weight loss, which can lead to night sweats. Hypoglycemia is having low blood sugar and getting a lot of night sweats, this is common among people with diabetes. Other serious infections include tuberculosis and endocarditis. Tuberculosis is mostly associated with night sweats and endocarditis is a bacterial infection that causes inflammation of heart valves.
• Sweat Disorder: Also known as idiopathic hyperhidrosis, which is excessively sweating. This is when your body produces too much sweat without a medical condition. This is a rare condition though and will unlikely be the cause of night sweats.
• Menopause: Night sweats or hot flashes during the daytime are common among women going through menopause. If you’re around 50 years old and no longer get menstrual periods, this is most likely the reason for your night sweats.
• Hormone Disorders: Night sweats can be the result of a hormone disorder, this includes pheochromocytoma and carcinoid syndrome.
• Sleep Disorders: The most common sleep disorder that causes night sweats is sleep apnea, especially obstructive sleep apnea. Sleep apnea is when you partially stop breathing while sleeping due to a respiratory blockage or a neurological reason. Other symptoms of obstructive sleep include snoring, fatigue during the daytime, and waking up with a dry mouth.
• Medications: Night sweats can occur from taking different types of medication, the most common type being antidepressants. Most antidepressants, such as Effexor or bupropion, increase sweating. In fact, from 8 to 22% of people who take antidepressants experience night sweats.
• Bedding & Sleep Environment: Sometimes your bedding can be the reason for night sweats, are there too many layers? Does your mattress not permit airflow? Your mattress can trap heat and lead to night sweats. You may also be sleeping in a stuffy room that doesn’t have good airing.

Selecting the right cooling mattress and sheets, as well as arranging bedroom furniture for maximum airflow, can go a long way to ensure your body stays at a comfortable temperature for life-changing sleep.

5 Simple Ways to Reduce Night Sweats

1. Create a Cool Breeze

Opening a window, using a fan, or switching on the AC are all good options to create a bedroom breeze. Be mindful of the AC, using it too much can circulate dust in the room and irritate allergies. Having a steady supply of air can further help keep the body temperature neutral and reduce night sweats.

2. Try Some New Bedtime Attire

If you are waking up in sweats, do a quick review of what you’re wearing between the sheets. Your favorite flannel or silk pajamas might be causing you to overheat. Consider removing clothes altogether. Sleeping in the nude is said to reduce body temperature and help keep heat fluctuations to a minimum. A national US survey found around 8 percent of people are sleeping without clothes, while another survey found 65 percent of millennials are ditching all bedroom attire.

The millennials might be onto something here. Not only does sleeping in the buff help keep you cool, but it’s also linked to confidence. Confidence is the key to making the most of the opportunities that come our way. You might be surprised to know that sleeping naked helps build more self-confidence and makes you feel more comfortable in your own skin. With so many benefits, it's definitely worth a try, and it won’t cost you a thing!

3. Layer Your Mattress With Cooling Sheets

Think silky-soft cooling sheets. Made of 100% viscose from bamboo, Puffy Sheets come in all sizes and can provide your mattress with cooling comfort. The wrong type of sheets such as silk or flannel doesn’t circulate air very well and are not the best in warmer months.

These bed sheets have natural cooling properties. Better yet, quality bamboo viscose bed sheets have this amazing ability to get softer the more you use them - they’re a gift that keeps on giving!

4. Sleep on a Cool Surface

Sleeping on a cooling mattress like a Puffy memory foam mattress can certainly help you keep your cool, and not just in the warmer months! Sleepers who have to deal with night sweats can benefit from sleeping on a memory foam mattress because it’s highly breathable and doesn’t absorb and hold heat like some other materials. Advanced temperature regulation features make Puffy the best foam mattresses for hot sleepers.

If you’re mostly happy with your current mattress and just want to cool it down, try a Puffy cooling Mattress Pad. Never heard of a mattress pad? Get excited! Puffy’s cooling mattress pads can add a cooling layer to your existing mattress with the perfect amount of puff. Breathable and hypoallergenic, they are the best cooling mattress pads you can use in every season to help reduce overheating that leads to night sweats.

5. Drink Less Alcohol and More Water Before Bed

More than often, one nightcap can turn into two, and sometimes three. While a drink before bed from time to time might help you fall asleep faster, it’s not a sustainable solution. Excessive alcohol can have a negative impact on body temperature leading to night sweats, and it also impacts the time you spend in the sleep cycle.

During REM sleep, the body enters a restorative phase. REM stands for rapid eye movement, and it’s the stage of sleep where dreams occur. Brain activity during REM increases, while the body completely relaxes. This stage of sleep is important as it helps us wake up completely rejuvenated.

Alcohol can also dehydrate the body. Drinking water an hour before bed is a great way to keep the body hydrated and cool. But don’t drink too much, you might find yourself having to wake up to use the bathroom! Additionally, try to avoid eating spicy foods before bedtime - preferably at least 3 hours before sleeping.

FAQ’s

When should I be concerned about night sweats?

Experiencing night sweats for a few nights isn’t usually a problem. Night sweats may occur from stress, weight loss, or going through menopause. If you experience night sweats over 5 nights in a week then you should probably consider consulting with a doctor.

Can stress cause night sweats?

Stress can cause night sweats and can also give you restless sleep. Your brain is overactive and triggered by stress which can lead to sleep deprivation, night sweats, and higher heart rates. Consider trying and meditating before bedtime to reduce stress levels.

What is the most common cause of night sweats?

The most common causes of night sweats include taking certain types of medication, menopause, or infections like tuberculosis. You can also be getting night sweats because of your mattress or bedding. Consider looking into a mattress with cooling gel-infused foam that regulates your temperature as you sleep.

Why do I wake up drenched in sweat?

If you wake up overheated or with night sweats, your room may be poorly ventilated and needs a better airing system. You should consider using a fan, air conditioner, or opening the window at night to avoid overheating.

Conclusion

Night sweats can certainly be managed and better sleep is always possible. If a new cooling mattress is something that you think might help, you can trial a Puffy for 101 nights to see if it can help keep you cool and comfy!

Your Turn...

Do you experience night sweats? Share your thoughts in the comments. 

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Disclaimer. We love sleep and we want you to get the best sleep possible. But we do not provide medical advice. This blog is intended for informational purposes only. It is not a substitute for professional medical info, diagnosis, or treatment. Never ignore professional medical advice in seeking treatment because of something you have read on our blog.