Beat the Heat by Avoiding Night Sweats

Sweating bullets when you’re trying to sleep is an awful experience. Not only does it make it hard for you to fall or go back to sleep, but it also drenches your pillows, blankets, bedsheets, and mattresses in icky sweat. As mattresses in San Diego can get pretty pricy, you really wouldn’t want to leave permanent stains on there now, would you?

It also affects how active and alert you are during the day. Our bodies need sufficient sleep at night to function normally, so if you find yourself waking up nightly due to the sweats, you need to figure out why before your health starts getting affected.

Here are common causes of night sweats and what you can do to prevent them.

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Causes of Sleeping Hot

1. High Temperatures

This is the most common reason for night sweats. If you live in a humid area like California or Florida, or if your partner insists on having hell-like temperatures in the bedroom, then you’re more likely to wake up sweating.

2. Anxiety

Panic and anxiety disorders cause you to sweat day and night. If you frequently stay up late thinking about stressful things in your life, then it’d be a good idea to do chill activities before sleeping like reading a book or listening to ASMR.

3. Colds, Fevers, or Infections

Your body temperature heats up whenever it has a bacterial or viral infection it needs to fight off. This makes it harder for people to recover without rest.

4. Diabetes

Nocturnal hypoglycemia is a common condition among diabetics in which blood sugar drops to dangerous levels during sleep. This happens when you eat too little food or take too much insulin before bedtime. Restlessness, fatigue, and night sweats are all signs of hypoglycemia.

5. Hyperthyroidism

Hyperthyroidism is a hormonal imbalance due to an overactive thyroid gland. It accelerates your metabolism, affecting everything in your body including heart rate, cholesterol levels, sleep habits, appetite, and more.

6. Menopause

As women go through menopause, they go through lots of hormonal changes that will leave them extremely hot and sweating during the night. These are called hot flashes and can disturb sleep.

7. Certain Medications

Night sweats are a side effect of many common medications. These include pain relievers (e.g., ibuprofen, aspirin), steroids (e.g., prednisone, cortisone), antidepressants, hormone therapy drugs, and plenty others. Check your medication labels for more information.

8. Sleep Apnea

People with sleep apnea are more likely to have night sweats, making it difficult for them to get high-quality, uninterrupted sleep at night.

Tips and Tricks to Keep Cool

Now that you know the common causes of night sweats, here are some tips and tricks to curb them!

1. Go for a Lower Temperature

The ideal sleeping temperature is approximately 65 °F (18.3 °C). Crack a window open or use an electric fan or air conditioner to get the temperature down in your room.

2. Block the Sun

Keeping the sunlight out of your room will help keep it nice and cool. Keep the curtains and blinds closed during the day and maybe even consider using special blackout ones for extra measure.

3. Pick the Right Jammies

Your pajamas should be made of cool, lightweight fabric that allows air to pass around your body as you sleep. Either that or just sleep in your underwear or stark naked!

4. Avoid Foods that Make You Sweat

Make sure you’re eating the right foods before bedtime. Refrain from drinking alcohol, smoking cigarettes, and eating hot and spicy foods and beverages a few hours before. This ups your body temperature and can prevent you from falling asleep.

5. Switch Off Electronics

You’d be surprised at how much a simple cellphone can emit! Electrical devices give off heat and blue light that messes with your circadian rhythm and damages your eyes in the long run!

6. Have Cooling Pillows, Mattresses, and Blankets

There are specially-designed pillows, blankets, and mattresses that help keep you cool during the night. A San Diego mattress expert, for example, highly recommends the BedJet, a comforter with a fan attached to the bottom. It not only helps regulate the temperature in the room, but it also helps regulate the temperature between two people in the same bed!

7. Stay Hydrated

Dehydration leads to numerous complications like overheating, constipation, kidney stones, and achy muscles—all of which contribute to a poor night’s sleep. Drink water throughout the day and have a water bottle on standby whenever you have night sweats.

8. Refrain from Napping

Too many daytime naps can stop you from going to bed at a reasonable time later on. If you must nap, don’t make it last for more than an hour and a half.

9. Cool Your Feet

Sticking out a toe or two from under the blanket isn’t going to make the monsters attack you anymore. It can help cool you down.

10. Take Warm Showers and Baths

Have you had that sensation of not wanting to ever step out of the water, knowing that the cold air was going to pounce on you once you do? That’s because your body rapidly cools after being exposed to the warm temperatures at bath time. Consider taking a nice, hot shower before bed.

Conclusion

Lack of sleep is dangerous. It affects your cognitive abilities, immune system, organ health, moods and temperaments, and more. Thus, if your night sweats are starting to disturb your sleep regularly, it’s imperative to figure out the reason behind it.

Hopefully, our article has helped you identify potential causes and treatments for your night sweats.