How To Avoid Night Sweats
Avoiding night sweats depends on their root cause — they can result from environmental factors, lifestyle choices, or medical conditions. Here’s a comprehensive guide to help you prevent or reduce night sweats:
🌡️ 1. Control Your Sleep Environment
- Keep your bedroom cool: Ideal temperature is around 60–67°F (15–19°C).
- Use breathable bedding: Cotton sheets and lightweight blankets work best.
- Wear moisture-wicking sleepwear: Avoid heavy pajamas and use breathable fabrics like cotton or moisture-wicking blends.
- Try a cooling pillow or mattress: Gel-infused or ventilated bedding can help regulate temperature.
☕ 2. Watch What You Eat and Drink
- Avoid spicy foods, caffeine, and alcohol—especially close to bedtime.
- Stay hydrated: Dehydration can make your body overheat.
- Eat lighter meals at night: Heavy or high-fat meals can raise body temperature during digestion.
🧠 3. Manage Stress and Anxiety
Emotional stress can trigger night sweats.
- Try deep breathing, meditation, or progressive muscle relaxation before bed.
- Journaling or calming routines can also help reduce nighttime stress responses.
🏥 4. Address Underlying Medical Issues
Night sweats can be a symptom of several conditions:
| Possible Medical Cause | What to Do |
|---|---|
| Menopause or perimenopause | Ask your doctor about hormone therapy or non-hormonal treatments |
| Hyperthyroidism | Get thyroid hormone levels checked |
| Infections (e.g., tuberculosis) | Seek medical testing if accompanied by fever or weight loss |
| Low blood sugar (esp. in diabetics) | Review nighttime insulin or medication dosages |
| Certain cancers (e.g., lymphoma) | Rare but serious — see a doctor if persistent night sweats occur with unexplained weight loss or fatigue |
| Sleep apnea | Consider a sleep study if you also snore or wake up gasping for air |
| Medications (e.g., antidepressants, fever reducers) | Review with your doctor — they may adjust your dose or switch meds |
💊 5. Review Medications
Common medications that may cause night sweats:
- Antidepressants (SSRIs, SNRIs)
- Steroids
- Antipyretics (fever reducers)
- Hormone therapies
- Blood pressure medications
Ask your doctor if your meds could be contributing.
🧘 Bonus Tips
- Sleep on a cooling pad or under a fan.
- Avoid naps late in the day that could disrupt your sleep cycle.
- Track when night sweats occur: This can help identify patterns or triggers.