After a long day, it’s hard not to look forward to a much-needed night’s sleep. However, if you’re one of many that suffer from night sweats, that coveted downtime might not seem so appealing. Whether you’re affected by hot flashes or cold sweats, there are a variety of ways to make your sleep more comfortable. Night sweats, also known as hyperhidrosis, occur when your body sweats more than necessary. This can be caused by both hot flashes and cold sweats, and can each occur for various reasons. The known causes of night sweats include:
- Hormonal changes
- Idiopathic hyperhidrosis
- Hypoglycemia: Low Blood Sugar
- Stress and Anxiety
- Nightmares or Night Terrors
- Infections or Illness
- Medications you may be taking
It is important to understand that if you are suffering from night sweats, contact your doctor to further diagnose the cause and determine potential solutions. Depending on the underlying problem, you may not be able to completely get rid of your night sweats, but you can take certain measures to help deal with them in order to sleep better.
Consider Your Fabric
If you suffer from night sweats, you’re probably no stranger to having to change your pajamas, or even your sheets, in the middle of the night. Not only should you wear loose-fitting and comfortable clothing, but you should also pay attention to the fabric. Avoid polyesters and flannels, as they tend to trap body heat and increase the chances of sweating. Instead, choose softer, more natural fabrics like cotton. You should also keep these fabric tips in mind when purchasing your bedding.
No More Nightcaps
Alcohol has a tendency to not only disrupt your sleeping patterns and ability to fall asleep, but it can also have an influence on how much you sweat. Even if you’re not prone to night sweats, when drinking alcohol, your heart rate increases and your blood vessels dilate, which can cause perspiration. Additionally, avoid drinking hot beverages, consuming caffeine, or eating spicy foods close to bedtime, as these can all influence the severity your night sweats.
Take a Deep Breath
Over 45% of Americans say they are concerned about the amount of stress in their lives. Night sweats can also occur due to an over-abundance of stress and anxiety. Practice a variety of relaxation techniques like yoga, meditation or deep breathing exercises. Trying these before bed, or even reading for a few minutes before you fall asleep, could help you relax, reduce the chance of night sweats and sleep better.
Whether you realize it or not, your body loses a lot of water, minerals and nutrients when you sweat. That being said, it’s important to keep a glass of cold water by your bed at night. If you awake in the middle of the night and find yourself sweating, take a few sips of water to help cool down. If you feel yourself starting to heat up, proactively sip on the cool beverage.
Control Your Temperature
If you’re suffering from night sweats, whether they are hot or cold, a quick and easy fix would be to evaluate your room temperature. While you can easily adjust your thermostat to your preference, the temperature change could quickly get expensive, especially depending on the time of year. Fans are also an easy fix, although depending on the strength and location of the fan, it might not be able to completely cool you down. In today’s industry, there are a variety of products that can help you better control your sleep temperature. Take Chili sleep products for example, chiliPAD, OOLER, and chiliBLANKET are mattress pads and blankets that allow you to take control of your bed microclimate, helping you find your perfect sleep temperature night after night. Many consumers love products because they don’t have to adjust their thermostat. This ends up saving them money on their energy bill. It also directly warms or cools consumers better than simply adjusting the air temperature.
If night sweats are affecting your ability to get a good night’s rest, contact your doctor for immediate medical attention, but also keep the tips above in mind. There are so many great benefits of getting a good night’s rest, so it’s important to not only sleep but sleep well. As the leader in sleep comfort and technology, we’re here to help you find your best sleep temperature.