How To Manage Night Sweats

Waking up in a sweat is never fun. You have to decide if you should change your PJs or not. Depending on how sweaty you go, you may need to change your sheets. Sometimes that kind of icky feeling with that sweaty salty residue on your skin which can make it difficult to fall asleep again if you wake up in the middle of the night after night sweats. 

So, how do you manage it?

What Are Night Sweats?

Night sweats are repeated experiences of sweating while sleeping. Typically, it is not considered a “night sweat” unless it involves heavy or extreme sweating. Mild sweating from warm blankets or sleeping in a hot room every so often does not equal night sweats. 

Often, night sweats are so heavy that changing sheets or blankets is usually a must. 

What Causes Sweating?

Sweating is caused by the nervous system in the body. When your body temperature rises, a trigger goes off to signal your sweat glands. Sweat is a clear, slightly salty liquid created by these glands and released to coat your body. When the liquid evaporates, it pulls some of the heat off your skin. 

Sweat smells when the liquid mixes with bacteria on your skin. The bacteria causes a reaction of the acid within the sweat and creates a smell. 

While you have sweat glands all over your body, there are more of them in the soles of your feet, your armpits, the palms of your hand and in your groin. This is why when people sweat, it often shows up in these locations. It also makes sense why people get sweat palms when they’re nervous - sweat is triggered by our nervous system! 

Why Do People Sweat At Night?

It can sometimes be natural to sweat at night if it’s a hot evening or if you fall asleep with too many blankets on or when wearing too many clothes. 

Night sweats can be caused by environmental factors as well. Wrong bedding, a mattress that isn’t breathable or a too warm sleep environment could cause heavy sweating. 

Biological or hormonal factors can also cause night sweats. Menopause in women is a really common cause of night sweats. Medication, a bodily infection or hormone disorders are other common causes of night sweats. (You can read more about these here.)

Tips and Trick for Managing Night Sweats 

There are many ways that you can manage your night sweats. 

Be Active During the Day

Being active can improve your overall health. Overall body health can help maintain a balanced body temperature all night long.

Address Environmental Issues

Is your bedroom too hot? Sleeping in a cooler temperature can not only reduce night sweats but it’s actually better for you. If you don’t have a way to control the temperature with a thermostat, crack a window or turn on a fan. 

You can also look at the type of sheets you have or what you sleep in. Cotton sheets are great for wicking away moisture and for being breathable. Consider swapping to cotton PJs. If you normally sleep in sweat pants or long sleeves, swap to shorts or a t-shirt. Dress for your comfort, not for what the weather is like outside. 

Relax

Because sweating is caused by our central nervous system, anxiety and stress can play a factor. If you’re having a hard time with personal things or if you’re struggling mentally, consider seeking professional help to help relieve yourself of some stress. If you aren’t ready to take that step that’s totally okay. Meditation before bed, deep breathing or even journaling are other ways to slow down your mind and release some tension. 

Don’t Be Embarrassed to Ask for Help

If you’re dealing with night sweats, consider asking your doctor about booking a sleep lab test or to run some routine tests. Night sweating is nothing to be ashamed of and it’s something that many people deal with.  In fact, one study found that about 40% of people suffer from night sweats - a majority of them women. 

Managing Night Sweats

These tips and tricks are small things you can try to manage your night sweats. Asking for help is a great way to address this issue. The biggest take away? Don’t sweat the night sweats! Don’t be afraid to mix up your sleep situation and test changes that might work for you.