Understanding Night Sweats: Causes and Solutions

Waking up drenched in sweat can be alarming, but it's a common issue that many people face. Typically, the body’s core temperature decreases slightly during sleep. However, various medical and lifestyle factors can cause nighttime sweating, leading to uncomfortable, sweaty wakeups. Here, we explore the potential causes of night sweats and offer expert advice on how to address them.

Medical Issues

Health Concerns
Night sweats can be an indicator of underlying health issues. Dr. Aarthi Ram, a sleep medicine specialist at Houston Methodist, explains that menopause, thyroid abnormalities, neurological disorders, or infections like tuberculosis, malaria, or typhoid fever can all lead to night sweats. In some cases, night sweats might be associated with cancer, but this is just one of many possibilities.

Sleep Apnea
Obstructive sleep apnea is another common cause. An Icelandic study found that people with sleep apnea experience night sweats at a rate three times higher than the general population. Dr. Ram notes that patients often see significant improvement in night sweats after starting treatment with a CPAP mask.

When to See a Doctor

If you’re waking up drenched in sweat nightly, and it's disrupting your sleep or daily functioning, it’s time to consult a doctor. They will take a detailed history and may run some basic tests to determine the cause.

Medication Side Effects

Many common medications can cause night sweats. Dr. Shoshana Ungerleider, an internal medicine physician, lists antidepressants, hormone therapy, diabetes medications, steroids, and beta-blockers as potential culprits. If you suspect a medication is causing your night sweats, talk to your doctor about adjusting the timing or dosage.

Dietary Factors

Spicy Foods and Alcohol
What you eat and drink can also contribute to night sweats. Spicy foods, alcohol, and caffeine are common triggers. Dr. Ram advises avoiding alcohol before bedtime as it can alter sleep patterns and cause night sweats.

Stress and Anxiety

Stress and anxiety can activate the fight-or-flight response even during sleep, leading to night sweats. Dr. Glynis Ablon, a dermatologist, suggests relaxing before bed through activities like meditation or taking a bath with Epsom salts. Creating a calm sleep environment—using blackout curtains, white noise machines, and keeping phones out of the bedroom—can also help.

Bedding Choices

Breathable Fabrics
The type of bedding you use plays a significant role in managing night sweats. Parima Ijaz, a textile expert, recommends natural fibers like cotton, linen, hemp, and bamboo for their breathability. She also suggests using a Percale weave for its light and airy feel.

Cooling Solutions
If layering, choose lightweight, breathable blankets or comforters made from natural materials. Avoid wool, fleece, and synthetic materials like polyester, microfiber, and acrylic. For a quick cooling trick, Terry Cralle, a sleep educator, suggests chilling your top sheet in the fridge or freezer before bed.

Mattress Considerations

Breathability Matters
When choosing a mattress, consider its breathability. Dr. Ram points out that memory foam mattresses can trap heat, while innerspring mattresses allow for better airflow. Some mattresses come with cooling technologies, such as temperature-regulating gel beads and moisture-wicking covers. Gadgets like the BedJet or Chilipad can also help maintain a cooler bed temperature.

Pajama Preferences

Natural Fabrics
Opt for pajamas made from breathable, natural fabrics like cotton, linen, and hemp. Avoid synthetic fabrics, including satin, as they tend to trap heat. For some, sleeping without pajamas may be the coolest option.

Thermostat Settings

The ideal sleeping temperature ranges from 60 to 67°F. Use air conditioning or fans to achieve this. Placing a bowl of ice in front of a fan can provide an extra-cool breeze, enhancing comfort and reducing night sweats.