How do I reduce night sweats? Tips to a cool and dry sleep

Swimming in a pool - fun! Swimming in a pool of sweat - not fun! Sweating in your sleep is quite literally not cool. If you're a victim, you know that it can lead to many sleepless nights. A lower core temperature is crucial for a faster, deeper sleep. Night sweats indicate that your body is not regulating temperature effectively. 

There’s a myriad of reasons behind sweating in your sleep - sleep environment, lifestyle, hormones, heat demon for a partner, or dog that decides to curl up next to you each night. Then there are other, more complex reasons like menopause, taking prescription medicine, sweat disorders or underlying medical conditions.

The most effective treatment for night sweats will vary for individuals and should be overseen by a doctor but the good news is that you can start by making some straightforward changes, as recommended by NIH.

Change your sleep environment.

• Keeping the temperature low in your bedroom. This may be difficult to do, especially in the winters, but you can always use a warmer blanket (lighter quilt). If you're anything like me, you hate waking up in the middle of the night to adjust the thermostat/or do anything really.  

• Invest in new bedding. Ensure that you have breathable and cooling bedding - mattress, bedsheets, sleepwear. Non-breathable bedding like Polyester and Cotton captures body heat. Innovative fabrics like Eucalyptus are lightweight, breathable promoting better temperature regulation and have superior moisture absorption leading to a cool and dry sleep. And what do you know, we have just the cooling sheets for you!

• Ensure you are not surrounded by bright lights and loud sounds. Keep the lights out or as dim as possible and if you need to listen to something when you sleep - opt for calming background sleep music rather than Netflix shows or Hardcore Metal (unless that is your vibe - if so we vibe with your vibe). 

Changes to Your Lifestyle

• A bit of cold water before you sleep can do the trick as this will help you maintain a low body temperature.

• Watch out for specific foods - caffeine, alcohol, and spicy foods, especially before sleeping. They can increase body temperature.

• Shower with warm water before you sleep. Contrary to what you may think, a warm water shower will help you lower your body temperature resulting in a faster, deeper sleep.

• Avoid screen time once you’re in bed. Although not directly linked with night sweats, the blue lights make it harder to fall asleep which can in turn cause sleep issues. 

• Use meditation and breathing techniques to relax your body and mind. Apps like Headspace and BetterSleep have dedicated Sleep modules that walk you through relaxation techniques and offer curated sleep music/stories.

Although the above lifestyle adjustments can support you in your journey to a dry and uninterrupted sleep, it is imperative to speak to your doctor (especially in persistent cases) to identify the root cause and set a treatment plan based on your overall health. 

Happy sleeping! 💤