night sweats: what are they & how can I stop them?
sleep summary
Night sweats are defined as excessive periods of perspiration during the night, causing disruption to the length and quality of sleep.
Night sweats are caused by your blood vessels expanding, leading to increased blood flow, before contracting, which causes a sudden and intense wave of heat throughout your body.
You can reduce the severity of night sweats by keeping your bedroom cool, wearing light and breathable bedclothes, using cooling bedding, staying hydrated, making healthy lifestyle changes, and practising relaxation techniques.
People who suffer with night sweats often find themselves waking up in the middle of the night drenched in sweat, even when their bedroom is at a cool temperature. It’s a common complaint that stops many from getting a good (and full) night's sleep. Whilst night sweats are inconvenient, they’re normally harmless and very common for several reasons.
Let’s delve into what excessive sweating at night means and what you can do to prevent or reduce it. Our sleep experts will also touch on when it’s time to seek professional advice to give you complete peace of mind.
what are night sweats?
Night sweats are when you experience excessive periods of perspiration during your sleep. It’s more than just simply overheating, which usually occurs if you’re using too thick bedding or if the room temperature is too high.
what causes night sweats?
So, why am I sweating in my sleep? Night sweats are caused by your blood vessels expanding, leading to increased blood flow, and then they contract, which causes a sudden and intense wave of heat throughout your body. This intense wave of heat then results in sweating, reddening of the skin and a fast heartbeat, sometimes followed by a cold chill. Those who experience hot sweats during the night often find themselves waking up drenched in sweat with both their clothes and bedding soaked.
what triggers night sweats?
Most of the time night sweats are nothing to worry about, but sometimes they can be a symptom of something more serious, such as a side effect of a health issue. Here’s how to manage and avoid night sweats:
night sweats in menopause
One possible cause of night sweats is menopause. If you’re a woman aged over 40 and struggle to sleep at night due to abnormal sweating, hot flushes caused by menopause may be the issue.
Women going through perimenopause and menopause often experience excessive sweating at night, which in turn can contribute to poor quality sleep and insomnia, especially if severe. During this time, significant changes in hormones, such as the low or changing levels of oestrogen and progesterone, are the main contributor to night sweats. Learn more about the connection between sleep and menopause.
medicinal night sweats
Some medications can trigger sweating in people. For example, anti-depressants, steroids and painkillers all have the possible side effect of sweating. This is something to chat through with your doctor if you’re taking regular medication.
anxiety night sweats
Some mental health conditions, such as anxiety, can cause physical symptoms, including excessive sweating at night.
hypoglycaemia night sweats
If you have low blood sugar levels, this can cause excessive sweating even when you feel cool overall.
alcohol night sweats
Certain substances, such as alcohol, alter the metabolism and can result in night sweats.
hyperhidrosis night sweats
Hyperhidrosis is a harmless condition that causes you to constantly sweat, even when not too warm or during exercise.
night sweating postpartum
Night sweats after having a baby are very common and are temporary most of the time. Your body is simply getting rid of any extra fluid and readjusting your hormone levels, especially as you experience a big drop in oestrogen after birth.
It’s important to note that there may be no identifiable cause for your night sweats, and it could just be one of those things that happens every now and then. But don’t worry, we’ve put together some of our top tips on how to stop night sweats to help you get a better night’s sleep.
what does it mean when I’m sweating around the neck and chest at night as a female?
This can be down to several reasons, but often it’s harmless still. Causes can include hormonal changes, anxiety or stress, a fever or infection, medications, overactive thyroid, or warm sleeping conditions. It’s also commonly linked to menopause, Hyperthyroidism, and anxiety disorder.
what about sweating at night as a male?
Sweating at night in males shouldn’t be any cause for concern. Sweating isn’t a gender-related issue, so it’ll likely be because of too hot sleeping conditions, stress or anxiety, infections or a fever, sleep apnoea, overactive thyroid or medications. It can also be connected to low testosterone.
when should I be worried about night sweats?
You may be wondering when should excessive night sweating prompt a visit to the doctor. If you’re regularly having night sweats that wake you up and are also experiencing a high temperature, cough, diarrhoea or unexpected weight loss, make sure to talk to your GP for advice. In some rare cases, consistent night sweats can be a sign of chronic infections, autoimmune disease and even some cancers so always be vigilant.
how to stop night sweats
We’ve put together some tips for reducing the likelihood of night sweats, but keep in mind that everybody is different so it’s about finding what works best for you. If you still find you’re struggling, please seek professional advice.
keep your bedroom cool
Although a warm bedroom isn’t the main cause of night sweats, it can trigger them, so creating a sleep environment that’s cool and comfortable can help to prevent your body from overheating. Our core body temperature needs to drop in order for us to get good quality sleep, especially as sweating at night can be disruptive to sleep. The optimum sleep temperature is between 16–18°C, so if you’re in a warmer room, try opening the window to let cool air flow in.
wear light, breathable clothing
Avoid wearing tight-fitting clothing to bed as this can trap head. Instead, wear clothing that’s lightweight and breathable, often made from materials like cotton, bamboo or linen, to minimise discomfort.
choose a cooling mattress
Mattresses with breathable layers such as our Memory Cool™ & UltraGel™ cool-to-touch Mattresses to prevent you from overheating by moving heat and moisture away from the body, keeping you cool and dry. They use innovative technologies and their materials and configuration for the ultimate fresh night’s sleep.
choose cooling bedding
Cooling bedding made from natural materials, such as cotton, provides better breathability and will naturally increase your comfort levels. A great option of ours is the Cool Touch range, which is designed to enhance airflow and prevent overheating, aiding with a more comfortable night’s sleep.
stay hydrated
Drinking cool water before bed can help you to achieve a more comfortable and pleasant temperature. Furthermore, if you wake up in a sweat, place a cool washcloth on your head or run cold water over your wrists to help you cool down. Check out our guide on staying hydrated before bed for more tips.
avoid alcohol, caffeine and spicy foods too close to bedtime
While this is a general rule, these particular food and drinks can all lead to spikes in your body temperature and induce sweating.
lifestyle adjustments
Maintaining a healthy weight and managing your stress levels can help to reduce the severity of your night sweats. You should also avoid exercising too close to bedtime as your workout will naturally raise your body temperature.
try relaxation techniques
Finding the best way to put yourself at ease, such as deep, controlled breathing or meditation, can really go a long way to keeping you calm and reducing your chances of night sweats.
“We often find that during night sweats we create a negative association with the bedroom, making you feel stressed/uneasy/anxious about going to bed as you know your sleep will be disrupted by night sweats. Relaxation techniques are a great way to calm the mind and help get rid of these thoughts before bed - Hannah Shore, Silentnight Sleep Expert
generally sweating at night
More commonly, we generally sweat at night simply because it's too hot in bed. Maybe that foam mattress is trapping in the heat, or your duvet is too warm - these aren't what we class as night sweats, but sweating can still disrupt your sleep and leave you wet through.
As previously suggested, if you’re looking for a more permanent solution to stay cool at night, look for a highly breathable mattress with moisture wicking surface, choose cooling bedding, and adjust the temperature of your room.
choosing a mattress as a hot sleeper
When you're too hot in bed, it could mean your mattress isn't working hard enough to keep you cool and comfortable. The ideal mattress for hot sleepers would have great airflow, without compromising on the comfort that foam-topped mattresses are famed for.
Our Memory Cool™ 2000 Pillow Top Mattress combines the same pressure relief of memory foam with graphite infused particles which work to absorb and dissipate heat away from the body, leaving you 15% cooler than when laying on standard memory foam.
Memory Cool features:
Cooling Foam Technology: The graphite infused Memory Cool™ moulds perfectly to your body, relieving pressure and absorbing energy. Reducing your chances of overheating, and therefore, night sweats.
2000 Mirapocket® Springs: Enjoy zoned support and pressure relief from 2000 Mirapocket® springs that respond to your movements.
Excellent Motion Isolation: Say goodbye to disturbance with memory foam that provides that sink-in feeling, making every movement much more subtle.
Night sweats can have a huge impact in the quality and consistency of our sleep, which is why finding a solution for yours should be a top priority. Whether swapping out your bedding, cooling down your room or being mindful works, you’ll be on the road to long, deep and quality sleep in no time.
