You’re in a deep sleep when suddenly you wake up to find yourself drenched as if you have just climbed into bed after a hot shower. Unfortunately, it’s not something as pleasant as this, but rather you are covered in perspiration. Your night clothes are drenched, and the bedding soiled. This is not as uncommon as some individuals might think. There are a variety of factors that trigger night sweats. The first step is to make sure there is no underlying cause such as a medical condition. Once you have established your night sweats are related to external conditions, you can then take steps to help alleviate the problem at hand.
While there are various health conditions or diseases that can cause night sweats, there are times when they are brought on by other factors. Certain aspects of your daily life may trigger an episode of night sweats, and the key is avoiding these triggers by finding out what they are. Certain medications, especially those that treat depression, can have this side effect, and you may want to consult a doctor if this could be the case for you. Anxiety and stress can also be a cause. Calming the mind and body before bed-time, through methods like yoga or aroma therapy, can help relieve this issue.
Eating spicy foods before sleep may also be a trigger, and as such, avoiding these foods later in the evening is recommended. Exercising right before sleep may also be a contributing factor. Keeping a diary is a good idea in determining what your trigger may be. Recording your stress level, what you ate before bed, and anything else of significance the day before you experience the night sweats will help you determine what your triggers are.
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Wear Loose And Breathable Clothing To Sleep
Although this seems like an obvious solution to night sweats, it is often overlooked. Wearing the proper bedtime attire can make all the difference in achieving a good night sleep. Your first step is to wear loose and breathable clothing to sleep in, something comfortable and soft against the skin. Cotton is usually the first choice individuals make when picking their sleeping clothes, but it is not a good candidate as cotton is inefficient at wicking away moisture from night sweats. Silk can be an alternative with its ability to warm you when you're cold and cool you when you're hot. The best choice for night sweat sufferers is moisture-wicking sleepwear, which is readily available at most stores. This fabric is made of a high tech polyester which draws moisture away from the body. A final solution when considering what to sleep in is to go au natural. Omitting pajamas altogether can not only keep body temperature lower, but it also aides in producing proper amounts of melatonin and growth hormones.
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Turning Down Thermostat Before Bed
Now that you have slipped into the perfect sleeping attire, whether it be the moisture wicking variety or nothing at all, it’s time for the next step. Turning down thermostat before bed should become a nightly routine. Studies have shown your body naturally lowers its temperature when going to sleep through a process called thermoregulation. Turning down the thermostat can not only help this process along, but can also aid in preventing night sweats. The thermostat temperature is recommended to be set anywhere between sixty and sixty-seven degrees Fahrenheit for an optimal night's sleep. Keep in mind having the temperature lower or higher then the recommended degrees may actually cause restless sleep and affect dreams. For those who may have trouble remembering to turn the temperature down, a programmable thermostat with an auto timer could be the answer.
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Maintaining A Healthy Weight
While an unhealthy weight can cause a variety of problems and health issues, it may also be the cause of night sweats. Maintaining a healthy weight may help alleviate this issue through proper diet and exercise. Individuals carry extra weight around may not only work up a sweat throughout the day, but during sleep time as well. Having a healthy diet can actually aide in the prevention of night sweats. Eating foods rich in omega-3 and omega-6 fatty acids such as wild salmon, tuna, brussel sprouts, walnuts, eggs, and chicken thighs can assist the body in getting the necessary glucose while maintaining blood sugar levels during sleep.
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Using Mattresses And Pillows With Cooling Properties
The final step in a good night sleep without night sweats is to make sure you are sleeping on the proper bedding. Using mattresses and pillows with cooling properties can greatly reduce night sweats while giving you the sleep you need. While there are a variety of types and styles on the market, the consensus seems to be those made from bamboo, cooling gel, and water are the better options. Sleeping on a cooling pillow or mattress can help to regulate body temperature, keeping the body cool when it starts to heat. In addition to the cooling properties, make sure the material is breathable and comfortable. You don’t want to exchange one sleeping issue with another. Just like your choice in sleepwear, choosing the right mattress and pillow is a personal one. There are lots to choose from, and only you know which one is best for you.