Buzz
A restful night's sleep is something everyone deserves, so it's frustrating when excessive sweating interrupts it. If you’ve ever woken up soaked in sweat after tossing and turning, you understand how uncomfortable that experience can be. It may seem understandable if you're wearing thick pajamas during the summer months (poor choice), but it becomes concerning if you regularly wake up sweating, no matter what you wear to bed.
This may indicate a need to consult a healthcare professional—but before that, there are environmental and lifestyle adjustments you can make that may help you achieve a cooler, more comfortable night's sleep.
What causes us to sweat during the night?
“Our bodies perspire to expel waste and help regulate our temperature when it gets too high,” explains nurse and Noom coach Christina Graham. “Sweat is made up of 99% water and 1% salt and fat. We continuously sweat, even when we’re not feeling hot or working out. Our sweating increases when we become overheated, with losses ranging from one quart to several liters per day, depending on activity and exposure to heat.”
But what causes some of us to sweat more at night than others?
“The circadian rhythm manages our sleep-wake cycle. As bedtime approaches, our body temperature starts to decrease, triggering the release of melatonin, the sleep hormone,” Graham shares. “Our core temperature continues to drop throughout the night and gradually rises in the morning as we wake. A higher core temperature can interfere with falling asleep, cause restless sleep, and delay slow-wave and REM sleep, the deeper, restorative stages of rest.”
While sweating is a crucial and natural bodily process, nighttime sweating can disrupt sleep and lower its quality—not to mention the discomfort of waking up in damp pajamas or soaked sheets.
Here are some potential reasons for nighttime sweating, along with tips on how to cool down and get better sleep.
Your choice of clothing could be contributing to the issue.
Are you wearing pajamas made of polyester, flannel, or satin? These materials can trap heat against your body. If you’re also wearing socks to bed, it’s a good idea to ditch them, as they too can retain warmth. Graham suggests opting for breathable fabrics like cotton or silk, or even moisture-wicking sleepwear. Alternatively, consider sleeping without clothes.
Think about your sleep environment
It may seem obvious, but maintaining a cool sleeping environment is key. This includes not only the temperature of your room but also your bedding and who you’re sharing the bed with.
“Studies show that the ideal room temperature for sleep is between 60-67 degrees. Lowering your thermostat and ensuring your bedroom remains cool can help reduce the likelihood of night sweats,” says Graham. “A warm room, heavy bedding, or sleeping close to a partner or pets can elevate your core body temperature, leading to sweating as your body tries to cool down before sleep.”
Graham notes that slipping into warm sheets can help lower the body's core temperature initially by redirecting blood to the skin. However, staying under a warm blanket too long might overheat you, causing uncomfortable night sweats.
To stay cool, opt for cotton sheets and low-insulation bedding. If you sleep with a partner, a comforter with varying levels of insulation could be a good choice to suit both of your needs. And if sleeping with a pet gets too hot, consider getting them a pet bed for the floor or simply keeping the door closed.
Consider shifting your dinnertime
That late-night pasta might have been tasty, but it could also be contributing to night sweats.
Graham explains that eating a big meal within two hours of bed can raise your core temperature as digestion requires energy. Since digestion takes two to three hours, it’s wise to leave enough time between your last meal and sleep to avoid an increase in body temperature from food.
Ideally, you should aim to have your final meal at least three hours before going to bed.
Perhaps you’re exercising too late
You may enjoy a good late-night jog, but it's likely causing more sweating than you anticipated.
Graham explains that exercise raises core body temperature, which leads to sweating at night. 'It takes a few hours for the body to cool down post-exercise,' he says. 'So, it's best to stick to morning, afternoon, or early evening workouts.'
Your hormones could be at play
Graham explains that hormonal fluctuations, particularly the drop in estrogen during perimenopause or menopause, can trigger night sweats. This can also happen around ovulation when estrogen and progesterone affect the body’s temperature regulation.
It’s a good idea to consult with your doctor to confirm if this is the cause, and consider adjusting your bedtime routine by cooling down your room and opting for cooling pajamas.
It might be a medication side effect (or an infection)
Graham notes that certain medications and health conditions can trigger night sweats, so if your night sweats persist despite adjusting your environment, it’s crucial to speak with your healthcare provider. Common medications that may contribute include antidepressants, hormone therapies, and diabetes treatments that could cause hypoglycemic events.
Night sweats coupled with a fever can also be signs of an infection, such as the flu or COVID-19, so keep an eye out for any other symptoms you may be experiencing.
If you're experiencing night sweats frequently, disrupting your sleep, or accompanied by symptoms like fever, weight loss, fatigue, coughing, or gastrointestinal issues, it's important to see a doctor,” explains Graham. “Should night sweats persist despite changes to your lifestyle or surroundings, it's a good idea to consult a healthcare professional who can explore potential underlying causes and rule out any serious health concerns.”
