Sometimes it can be hard enough to get through the night as it is, without being sticky, panting and uncomfortable. Waking up drenched as if you’ve run a marathon in your sleep is a pain, but that’s night sweats for you. Before you can go about dealing with them though, you have to figure out what’s causing them.
What Causes Night Sweats?
First of all, you need to realize there are some things that aren’t considered night sweats. If your bedroom is hot, or you’re too covered up and sweating from it, it doesn’t count. Everyone would sweat under those circumstances.
Night sweats can also be caused by having a cold or flu, but that’s not really counted as night sweats. There are illnesses and disorders that can cause night sweats, though, which you need to be wary of.
Cause #1: Ailment
Whether mental or physical, there are several ailments that can cause night sweats. If your night sweats are unexplained, perhaps you should get checked out for one of the following:
- Cancer
- Infections like HIV, tuberculosis and brucellosis
- Takamasa’s arteritis
- Anxiety disorders
- Sleep apnea
- Neurological disorders like autonomic neuropathy or strokes
- Idiopathic hyperhidrosis
- Hypoglycemia
- Gastroesophageal reflux disease
Cause #2: Hormone Related Causes
There are three big things that make your hormones go haywire and your night sweats rampant. Some are natural, but others are cause for concern.
- Menopause
- Pregnancy
- Hormone imbalance caused by ailments
Cause # 3: Substances
Night sweats can be caused by many different substances. Some are necessary ones, such as medicines. Night sweats will just be an unfortunate side effect. Other substance-related causes aren’t so pretty.
Commonly abused substances can cause night sweats, even when not being abused. Alcohol is a big one, so drinking before bed isn’t a smart move.
Substance withdrawal can also cause night sweats. This is unavoidable when coming off of abused substances. However, if you’re coming off a long relied on medication, try to come off it slowly. You might be able to avoid night sweats and other effects that way. Check with your medical doctor for the best course of action.
Cause #4: Obesity
Being overweight is like wearing heavy winter clothes all the time. Your body is covered in natural insulation, trapping heat in. As a result, your body can’t cool itself correctly while sleeping. Obesity can also cause sleep apnea, which can also causes night sweats.
Ways to Combat Night Sweats
Thankfully, there are many ways you can combat night sweats. Here are some for you to consider.
1. Invest in a Cooling Mattress
The beloved memory foam mattresses, and other popular sleeping surfaces, tend to trap body heat. This is the opposite of what you want. Instead, consider investing in a cooling mattress.
Latex, hybrid and innerspring beds are the way to go if you sweat in the night. They have layers of cool gel or copper and distribute heat away from your body. This way you’re sleeping on a cool surface all night long.
There are also cooling pads and toppers for mattresses you can invest in if you want double the cool, or don’t want to replace your whole mattress right now. Pair a cool sleeping surface with a cool pillow, and you’re set.
2. Reduce Fabric During Sleep
There are two ways of going about this and you can do one or both. The first option is to sleep naked or in your underwear, the second is to use less bedding. Using a light blanket over minimal sleepwear will result in less fabric to constrain you, sweat through and trap heat.
If your night sweats are temporary issue and you don’t want to throw your usual bedding aside, sleeping on top of the main blanket with a lighter one is an option to consider. This works well for partners sharing a bed, where one needs heavier bedding than the other. You remain side by side, but under separate blankets.
3. Lower the Temperature
A bedside fan, a ceiling fan or a thermostat reducing the temperature can all come in handy when you need cooling in the night. The ideal temperature for sleeping is in the mid-60s range Fahrenheit (just under 20 degrees Celsius) but you might want to break this rule if you have night sweats.
Even having a small fan nearby that you can turn on high to cool you down is better than nothing. Be willing to try anything you can do to make yourself and the room cooler.
4. Keep Refreshments Close
Staying hydrated is important when you’re losing moisture. Consider sleeping with a glass or bottle of water nearby — maybe in a cooler by the bed. You could also keep an ice pack in a cooler for extra relief if needed.