Night Sweats: What Triggers Them and How to Chill Out
If you wake up drenched in sweat, you’re not alone. Night sweats affect people of all ages and can sneak up for many reasons. Understanding the cause is the first step to getting a dry night’s sleep again.
Hormone shifts are a big player. Women going through menopause often notice hot flashes that spill over into the night. Men can experience similar episodes if testosterone drops or if they’re on certain meds. Stress, fever, and infections also crank up body temperature while you’re asleep.
Common Triggers You Can Spot
Here are the usual suspects you might want to check:
- Medications: Antidepressants, steroids, and blood pressure drugs can cause sweating. If you’ve started a new prescription and night sweats appeared, talk to your pharmacist.
- Illnesses: TB, HIV, and some cancers release fever‑inducing chemicals. Persistent sweats with weight loss or fatigue deserve a doctor’s look.
- Lifestyle: Heavy meals, alcohol, caffeine, and a warm bedroom raise core temperature. Try a lighter dinner and cool the room down.
- Sleep environment: Thick blankets, synthetic pajamas, and humid air trap heat. Switch to breathable fabrics and use a fan.
Even something as simple as a change in your routine can make a difference. Keep a short diary of what you ate, drank, and any new meds. Spotting patterns helps you and your doctor decide the next move.
Practical Ways to Cut Down the Sweat
Start with the easy fixes before reaching for medication changes:
- Set the bedroom temperature to around 65‑68°F (18‑20°C). Use a portable AC or a fan if needed.
- Swap polyester sheets for cotton or linen. They wick moisture away and stay cooler.
- Stay hydrated. Drinking water throughout the day helps your body regulate heat.
- Limit alcohol and caffeine after lunch. Both can raise body temperature and trigger sweating.
- Practice relaxation techniques before bed – deep breathing, gentle stretches, or a short meditation can calm stress hormones that spark sweats.
If these tweaks don’t help, a short chat with your GP is worth it. They may check thyroid function, blood sugar, or suggest adjusting a medication dose. For menopause‑related sweats, low‑dose hormone therapy or certain antidepressants can bring relief, but only a doctor can decide what’s safe for you.
When night sweats are occasional, they’re usually harmless. But if you notice any of these red flags, call a professional:
- Sudden weight loss or gain
- Fever above 100°F (38°C) that lasts more than a few days
- Persistent fatigue or night sweats that disturb sleep daily
- Unexplained pain or lumps
Getting to the bottom of night sweats can take a bit of detective work, but the payoff is a cooler, more restful night. Use the tips above, track what works, and don’t ignore signals that something bigger might be going on. Sweet dreams!
