If you often wake to find that you were sweating in your sleep, you should know that you’re not alone. Many people experience excessive sweating at night, which is characterised by feeling hot or sweating even when the weather is cool or there aren’t blankets on the bed.
Night sweats can be frustrating by interrupting your rest, causing embarrassment, and creating soiled bedding. However, there are ways that you can reduce sweating at night for a more comfortable and dry sleep.
What Causes Sweating at Night?
Sweating at night can be caused by a range of factors, from illness and medical issues to environmental or health factors.
- Causes of Excessive Sweating at Night
- Hot environment
- Heavy pyjamas or bedding
- Hormone disorders
- Hyperhidrosis (excessive sweating disorder)
- Illness or fever
- Sleep Apnea
- Hypoglycemia (low blood sugar)
- Alcohol consumption or drug use
How to Stop Sweating at Night
Reducing and stopping sweating at night can be as simple as making a few easy changes to your life.
It may sound counterproductive, but staying hydrated throughout the day can actually help to keep you dry at night.
Wear Lighter Pyjamas
Sweating at night can often be linked to the type of clothing you wear in bed. Even if you don’t usually feel hot in your pyjamas when you go to sleep, try switching to a lighter pair to avoid becoming overheated later in the night. Also, if you usually wear tight pyjamas, opt for a loose style instead.
Choose the Right Bedding
Like your clothing, your bedding can also cause overheating at night. Therefore, it’s important to choose the right bedding to help reduce sweating. A thinner doona along with lightweight sheets will help. Remember to also choose natural fibres, such as cotton and linen, as they are more breathable than synthetic materials and can help prevent perspiration.
Keep the Room Cool
Be sure that your bedroom stays cool and ventilated overnight to help reduce sweating caused by a hot and stuffy environment. If you can, leave a window open to allow fresh air into the room. A fan running on low speed can also help with air circulation.
Certain foods, drinks and chemicals can often act as triggers for night sweats. Common causes include spicy foods, caffeine, alcohol, and nicotine. If you believe any of these may be causing you to sweat at night, try eliminating or at least cutting down on them, especially in the hours leading up to bedtime.
Using antiperspirant can also help reduce sweating at night. For the most effective results, apply it to clean, dry skin just before bed. Consider using a clinical-strength option if regular antiperspirants are ineffective.
As stress and anxiety can cause night sweats, actively destressing before going to bed can help to keep you dry overnight. To do so, try establishing a calming routine before bed, such as meditating or deep breathing.
Exercising during the day can help you sleep better at night, but getting active too close to bedtime can lead to excessive sweating. Schedule your workout sessions to ensure you have plenty of time to cool down before bed.
What to Do If the Sweating Continues
If you have tried identifying and cutting out environmental factors and your sweating continues, speak to your doctor. Excessive sweating at night can be unpleasant and may be linked to a medical condition or issue. Your doctor may be able to help you treat the problem or provide more advice for managing it.
If you’re regularly soaking your bed, you may also want to consider investing in waterproof bedding and a waterproof mattress. Sweat can soil fabrics and fillings, leaving discoloured and unclean patches. To ensure your pillow, doona, and mattress remain clean and to avoid frequent replacement, consider the BedGuard range of products.
At BedGuard, we offer a selection of high-quality waterproof mattresses as well as waterproof doona and pillow covers. Our products are designed to repel liquid, stains and odours and are ideal from those suffering for night sweats.
Browse the BedGuard range.