Sleep Easy: 5 Actionable Tips to Get Rid of Night Sweats
30 Nov 2020
Night Sweats? Yuck!
Imagine sleeping and waking up drenched in sweat for no particular reason. Now while some of us have never had such experiences, there is a good percentage of the general population that has gone through it. Night sweats are more common in women as compared to men, especially in those females who have reached the menopause stop. More or less, it’s the hormones that cause such episodes of heavy sweating.
But how do you keep it cool while your bodily system is going hay-wire? Well, other than the medical perspective, here are a few concrete things that would surely help you beat the heat while you sleep:
1. Knowing and Avoiding the Triggers
Just like you avoid having icey-cold drinks when you have a sore throat, there are a few things you need to cut out to tame these flashes. Most of these triggers seem normal or harmless, the chances are you are over-dosing on them and hence experiencing more frequent night sweats. Smoking, consuming caffeine or alcohol, using heavier bed sets etc are some of the triggers. But since every body is different, you will eventually get to know exactly what is eliciting your sweats episodes.
2. Getting Around the Alternatives
If you can not seem to understand the particular trigger in your lifestyle, how about setting the cooler alternatives out? The right kind of bed sheets, duvets and even mattress can drastically impact your body temperature as you sleep. Therefore, opt for the lighter and more breathable options. If you can’t compromise on the comfort factor than get yourself a cooling mattress pad like ChiliPad that can help you attain desired temperature while you sleep.
3. Having a Lifestyle Change
This might sound generic but changing much of your daily routine habits with healthier ones might actually save you from these sweaty nights. This can include dietary changes, establishing a routine, changing workout timings, banning synthetic material clothing and more. The trick is to get most of the exertion and work done during the day time and have a lazier night time. This tunes your body and allows it to “cool” down on its own, thus saving you from night sweats.
4. Maintaining the Right Temperature
Ideally, the best temperature range for sleeping lies somewhere between 60-67 degrees Fahrenheit. But since people suffering through night sweats are at an all time risk for heating up, they should fluctuate this temperature range and go down by some degree. Sleeping in a colder room won’t have any adverse effect on you and in case if it gets really cold, there is always a blanket around somewhere.
Before you diagnose yourself with night sweats, its quite common that these hot flashes are being caused by some other underlying condition. Night sweats can be a by-product of several antibiotics and even bodily conditions such as GERD and gastric reflux. Obstructive sleep Apnea, Hypoglycemia, Cardiovascular and Anxiety disorders are some other conditions which usually cause episodes of hot flashes in several patients.
However, if night sweats are still ruining your sleep, you better consult a professional fast.