Sweating is one way your body tends to self-regulate temperature, and in some situations, it’s normal to find yourself sweating a lot. If you’re exercising, in a sauna, or even in a situation of heightened stress, you might find yourself sweating more profusely than you do otherwise. For some people, sweat can turn excessive, and if you find yourself sweating excessively through the night as you’re sleeping, you likely have a case of night sweats. So how do you stop sweating when you don’t want to be?
Here’s everything you need to know about the night sweats, from why they happen, how they occur, to how to stop sweating for a good night’s sleep:
Why Do People Get The Night Sweats?
Night sweats can be a physiological response to hormonal changes in the body, which is why they can be fairly common in menopausal women. Night sweats can also be a side effect of certain kinds of infections, a symptom of cancer, or a sign of congestive heart failure.
Certain medications might also provoke sweat while you sleep – for instance, certain diabetes medication, hormonal treatments, and even anti-depressants. Over-consumption of caffeine or alcohol can also provoke a severe case of night sweats.
With all these different potential causes in mind, remember that night sweats can be a fairly common symptom for other issues too, and shouldn’t be a cause for high concern unless you notice other simultaneously occurring symptoms.
Can You Stop Sweating?
While you can’t ever stop sweating completely, you can minimize excessive sweating with a few key lifestyle changes. Thinking about the cause of your night sweats is key to working out what you can do to prevent it in the future.
If a lifestyle factor is contributing to your night sweats, for instance, you might want to work out how you can minimize its impact on your sleep cycle. If it’s physiological, you might need to consult a physician about how you can move forward.
To stop sweating from negatively impacting your life, here are three key tips that can make a significant difference:
#1 Limit Your Consumption of Caffeine & Alcohol
In order to stop sweating through the night, you first need to eliminate the possibility of any external factors that might be causing it. This includes caffeine, alcohol, and other drug use that might be impeding a healthy sleep cycle.
One of the best ways to kick bad habits such as these is to replace them with a filler habit that’s actually good for you. For instance, if you’re thinking of cutting down on how much coffee you drink in a day, then it’s a good idea to try and replace your usual cup with some herbal tea you like instead.
This teaches your brain to create a new type of association whenever it craves caffeine, allowing you to successfully replace the habit.
Making sure to incorporate a healthier diet, in general, is beneficial for a healthy sleep cycle. Be sure to look out for foods that are rich in magnesium, vitamins, and consider taking melatonin supplements for sleep that is consistent, and does a good job restoring you for the night.
#2 Keep Your Sleep Set-Up Comfy
A stuffy room can create more discomfort, and in some cases, can even exacerbate your night sweats. In order to do everything you can to stop sweating excessively through the night, review your mattress, bedding, and room temperature to create a cool, calming environment for yourself to wind down in.
The most comfortable mattresses for hot sleepers are engineered with cooling properties that can contribute to a better night’s sleep. Similarly, while your bedding should be fun and representative of your personality, it’s equally important to finding breathable, cooling materials that are going to do the hard work of keeping you cozy through the night.
Another way to ensure you’ve optimized your environment for a cool night’s sleep is to wear more breathable clothing. Tight-fitting clothes can actually trap heat, which is not what you want if you’re trying to stop sweating, so stick to more lightweight materials to reap the benefits.
Most experts agree the ideal temperature for a good night’s sleep sits around 65 degrees Fahrenheit. Be sure to set your thermostat to around this temperature for a chance to sleep better through the night.
#3 Practicing Calming Techniques For Better Rest
If you’re finding that the root cause of your night sweats comes from a severe case of stress and anxiety, you’ll need to work out how to calm yourself down sufficiently for better rest. In cases like these, figuring out how to stop sweating is going to come from being able to engage in deeper rest, rather than trying to work out if you’re overheating or not.
Some techniques that can be helpful if you’re trying to get better rest include meditation practice and mindfulness. It can also be helpful to create a bedtime routine that is calming and promotes a truly good night’s sleep. This might include tactics such as avoiding blue light and scrolling through your newsfeed right before you go to bed to minimize any external triggers.
If you work from home, it might also be a good idea to find ways to place firm boundaries between your home life and work life, since many people struggle to find a balance and end up stressed at night because of work-related deadlines.
Other calming techniques include taking natural supplements, drinking herbal tea or using aromatherapy to wind down, and finally, even taking a warm shower right before tucking yourself into bed, which can further help with bringing your temperature down.
Whether you’re trying to reduce or completely stop sweating before going to sleep, these tactics are going to help you deal with the night sweats slightly more productively. Whether what you need is a cooling mattress, or you’re simply looking for ways you can change your lifestyle for better sleep, everything makes a difference when it comes to catching up with those eight hours every night.