Night Sweats: Best Ways To Sleep Cool
Uninterrupted sleep is not something afforded to all. In fact, despite Americans sleeping an average of six hours, over one-third report sleeping poorly or just fairly. What’s even more important, almost 70 percent of those who sleep poorly also report poor or only fair health. This trend isn’t to be taken lightly; lack of sleep has been linked to many health risks such as type 2 diabetes, Alzheimer’s, cardiovascular disease, cancer, and depression.
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There are numerous reasons for disrupted sleep and night sweats are one of them. It’s a symptom of an underlying condition and if left unchecked, can take a toll on your health.
What Causes Night Sweats?
- One of the leading causes is obstructive sleep apnea. Your body struggles to breathe and goes into panic mode, leaving you drenched in sweat.
- Thyroid disease, especially hyperthyroidism, can also cause night sweats. As your body functions speed up, sweat production increases and so does your heart rate.
- Women nearing menopause may notice that they feel flushed and wake up sweating at night. Changing estrogen levels are believed to be the reason behind it. For about 75 percent of women going through menopause and perimenopause, it’s almost a way of life.
- Night sweats can sometimes be a symptom of more severe problems including substance abuse disorder, HIV/AIDS, and cancers like leukemia and Hodgkin’s lymphoma. It’s important to consult your doctor if excessive sweating frequently wakes you and it’s not because of the number of blankets you’re using!
How to Sleep Cool and Beat Night Sweats
Your doctor will prescribe treatment specific to your health condition which will reduce night sweats and other symptoms. However, there are certain things you can do to sleep relaxed and reduce excessive sweating at night.
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Sleep in Light Clothes
Non-breathable fabrics can be a nightmare to sleep in especially when you suffer from night sweats. Lightweight clothes are a much better option. They allow air to circulate and do a far better job of preventing heat retention than other fabrics.
Use a Cooling Mattress
Lower body temperature is conducive for better sleep. One of the ways you can reduce your core temperature is to use a cooling mattress like Nuvanna. Its top layer is made up of phase-changing gel particles that disperse heat instead of retaining it, unlike other mattresses.
Nuvanna not only keeps your body cool but it provides support and absorbs motion so that you aren’t disturbed by your partner’s movements. Designed by an expert with two decades of experience in material science and product innovation, the three-layered construction aims to promote healthier sleep and leave you waking up rested and rejuvenated in the morning.
Turn down the Thermostat
A cool sleeping environment preps your body for sleep. Experts recommend a bedroom temperature of between 60 and 67oF to facilitate sleep. This may seem, low but it helps you fall asleep faster by lowering your core body temperature more quickly.
Avoid Caffeine, Alcohol and Spicy Food
Although night sweats are caused by medical problems, there are external factors can worsen it including what you eat and drink. You should try to avoid caffeine, alcohol and spicy food as much as possible to counter night sweats.
Practice Relaxation Techniques
Stress and anxiety can worsen night sweats, One way to keep your mind and body stress-free is to practice relaxation techniques like deep breathing, yoga and Pilates. Perform them in the early evening as doing them right before bedtime will also worsen night sweats.
Maintain a Healthy Weight
Obesity is closely linked to sleep apnea where breathing repeatedly stops during sleep. Excess weight leads to extra tissue at the back of the throat that blocks the airway and makes it difficult to breathe. Losing significant weight not only reduces night sweats but can even cure sleep apnea.
Hydrate Yourself
It’s no secret that drinking water has numerous health benefits. It also keeps your body cooler which can help counter night sweats. Consuming the recommended 6-7 glasses of water a day further replenishes the water lost during night sweats.
Take a Shower Before Bed
Showers are always relaxing no matter what time of the day you take them. However, the best time to have one when you’re suffering from night sweats is right before bed. Take a lukewarm shower to prevent your body from overheat and to relax your body and mind.
It may take a while to eliminate night sweats as your underlying medical condition is treated. However, it doesn’t have to be a nightly battle! By making a few simple changes to your lifestyle, you can enjoy that restful sleep that’s been eluding you. Make the change today whether it’s by choosing a cooling mattress, maintaining a healthy weight or reducing stress, all of which can help you sleep better and keep you healthy.