Reason Why You Sweat So Much at Night And What to Do About It.
![](https://elightenknowledge.com/wp-content/uploads/2024/07/Reason-Why-You-Sweat-So-Much-at-Night-And-What-to-Do-About-It.png)
Reason Why You Sweat So Much at Night And What to Do About It.
Waking up in a pool of sweat can feel alarming.
And even though lots of people sweat more overnight, it’s a sign that things may not be working as they should: the body’s core temperature typically decreases slightly during sleep.
But a variety of medical and lifestyle factors can signal to the brain that it’s time to start sweating, leading to scorching-hot wakeups.
We asked experts how to figure out what’s leading to those sweat-drenched sheets, and what to do about it.
It could be a medical issue
- Sweating at night can indicate that something is going on health-wise, says Dr. Aarthi Ram, a sleep medicine specialist at Houston Methodist.
- You could be going through menopause or have an abnormal thyroid or a neurological disorder—or even an infection like tuberculosis, malaria, or typhoid fever.
- “That’s why it’s important to go over travel history with your doctor,” she says.
- In some cases, night sweats can manifest in people with cancer, but that’s just one of numerous possibilities, she says.
- Another possibility is obstructive sleep apnea.
- Findings from an Icelandic study of people with sleep apnea have found that people with the condition experience night sweats at a rate three times higher than the general population.
- “Anecdotally, I’ve had a few patients who have seen their ob-gyn and primary care provider, and they come to see me and they’re like, ‘No one can figure out why I have these night sweats,’” Ram says.
Also Read: How To Approach Conversations With Empathy and Understanding.
- “We do a sleep study, and they end up having sleep apnea.”
- Treatment, she adds like wearing a CPAP mask greatly improves their nighttime sweats.
- So when is it time to see a doctor?
- “If you’re waking up drenched in sweat nightly, and it’s causing a significant disruption in your sleep or functional impairment, that’s usually a good indication,” Ram says.
- Expect your doctor to take a detailed history and run some basic labs.
Your medication might be to blame
- Lots of common prescriptions can cause people to heat up at night, says Dr. Shoshana Ungerleider, an internal medicine physician who hosts the TED Health podcast.
- Among them: antidepressants, hormone therapy, diabetes medications, steroids, and beta blockers.
- “If you’re concerned a new medication is leading to your sweating at night, think about asking your doctor about timing or if the dosage could be changed,” she suggests.
- Sometimes, small adjustments can lead to better sleep.
You may be eating and drinking the wrong things
- If you enjoy a nice little bedtime snack that happens to be, say, in the jalapeño family, reconsider.
- Consuming spicy foods before going to sleep can trigger sweating. Alcohol and caffeine are also common culprits.
- “You definitely want to avoid alcohol before bedtime,” According to Ram.
- “It can change your sleep architecture and cause night sweats.”
- It’s best to cut yourself off a few hours before bedtime.
Or you’re stressed
- Stress and anxiety can trigger the fight-or-flight response a surge in sympathetic nervous system activity even when you’re asleep.
- “You can absolutely wake up drenched in sweat because you’re worried about things,” According to Ram.
- That’s why it’s worth trying to relax for an hour or so before going to bed.
- Dr. Glynis Ablon, a dermatologist and founder of the Ablon Skin Institute & Research Center in Manhattan Beach, Calif., advises her patients to adopt habits like meditating or taking a bath with Epsom salts, which she enjoys every evening.
- “Make your environment as relaxing and non-stress as possible,” she says.
- That might include putting your phone in another room, hanging up blackout curtains to block annoying light, and playing calming sounds on a white noise machine.
Your bedding could be heating you up
- Bedding choices play a big role in sweaty sleep.
- The most breathable fibers are the natural ones, notes Parima Ijaz, a textile expert and founder of the bedding brand Pure Parima: “Cotton, linen, hemp, and bamboo all allow air to pass through easily, helping cool the skin,” she says.
- Each one, however, has pros and cons; linen and hemp, for example, are prone to wrinkling and have a coarse texture that not everyone will like.
- Experiment to figure out what you find most comfortable.
- And if possible, go with a Percale weave.
- That’s a construction style that “allows for more air to pass through,” Ijaz says.
- It also has a lighter weight and crisper feel than other styles.
- If you want to layer up, look for a blanket or comforter that’s lightweight, breathable, and made out of natural fabrics, like a down alternative comforter made out of cotton.
- (Down is an insulating fiber that traps heat, which is why alternative fills are best for hot sleepers, Ijaz says.)
- Avoid wool and fleece, which are too good at keeping you warm.
- The same goes for synthetic materials like polyester, microfiber, and acrylic.
- If new bedding isn’t in your budget, get creative, advises Terry Cralle, a registered nurse and clinical sleep educator near Washington, D.C.
- You could put your top sheet in the fridge or even the freezer for about half an hour before you go to bed.
- How’s that for a cool pathway to less sweating?
- “I thought it was so clever,” she recalls of the first time someone told her about the trick and it works.
It might be time to replace your mattress
- When people consider potential mattresses, their attention often centers on whether it’s soft or firm. But breathability matters, too, Ram says it determines how much airflow will circulate.
- “Sometimes memory foam mattresses tend to be a little more dense, and they can trap heat,” she adds.
Also Read: Eight Ways to Stay Hydrated if You Hate Drinking Water.
- “Innerspring mattresses promote more airflow because of the empty space between the coils.”
- Some mattresses and mattress toppers are infused with cooling material like temperature-regulating gel beads and moisture wicking fabric covers and can elevate the sleeping experience.
- You could also consider technology like the Bed Jet, which blows cool air under the sheets, or a Chili pad system, which can ensure your bed stays as low as 60°F.
- “When I see people come in who are miserable and hot, they often haven’t looked at these new products in years,” Cralle says.
- “There are so many solutions and options for people out there, and it comes back to, do you value your sleep?”
Or you need new pajamas
- If you’re a hot sleeper, avoid wearing anything made out of synthetic fabrics—including, perhaps counterintuitively, satin nightwear.
- That’s because the fabric, while pleasant to touch, isn’t breathable, Ijaz says.
- Polyester and nylon tend to trap heat, too.
- Instead, opt for pajamas made out of natural fabrics such as cotton, linen, and hemp, she suggests.
- Sweaty people might also find that sleeping in the buff is the coolest option.
Your thermostat might be set too high
- The ideal temperature for sleeping typically ranges from 60 to 67°F, Cralle says.
- If you need help getting there, turn on the AC or enlist some fans she knows people who set up a few around their bedroom.
- Fans work well for air circulation and “help evaporate moisture without necessarily waking you up,” she says.
- Another idea: Put a bowl of ice in front of the fan right before you go to bed, and enjoy an extra-cool breeze, Cralle suggests.
- It’s just one more way to ensure you don’t lose sleep over yet another sweaty night.
Join Enlighten Knowledge WhatsApp platform.
Join Enlighten Knowledge Telegram platform.