Ever woken up feeling drenched or clammy? Night sweats are more common than you might think, with research suggesting more than 70 percent of women experience these symptoms during menopause.
Night sweats can also be triggered by health conditions, such as anxiety and hyperhidrosis, as well as certain medications. Along with disrupting your sleep patterns, night sweats can also force you to wash your pyjamas or sheets several times a week, which chews up time and increases your frustration.
While night sweats are often unavoidable, there are plenty of steps you can take to minimise the amount of moisture your body releases and enjoy a better night’s sleep.
Read on for seven ways to manage night sweats, including investing in moisture wicking sleepwear online.
1. Avoid smoking and second-hand smoke
Inhaling nicotine releases a chemical called acetylcholine, which increases your blood pressure and raises your heart rate. Both these side effects activate your sweat glands and can result in overnight hyperhidrosis. Hyperhidrosis is the name given to uncontrollable and excessive sweating.
2. Don’t wear tight, restrictive clothing
A lot of people make the mistake of wearing cotton sleepwear to bed, however, cotton does not pull the sweat away from your skin, instead, it traps the moisture but it can not dry, which means that you stay wet and often get cold. The sweat does not get drawn away from your skin. In other words, cotton is not moisture-wicking, you and your bed sheets stay damp and you either have to change everything in the middle of the night or put up with cold damp clothing.
Keep cool with loose, moisture-wicking sleepwear that allows your skin to breathe throughout the night. These moisture-wicking pyjamas are made with innovative dri-release fabric and actively siphon sweat away from the body and keep you both cool and dry while you sleep.
3. Use light and airy blankets on your bed
Simple yet effective, using lightweight and breathable blankets on your bed is one of the best ways to manage night sweats. Look for cooling materials made from breathable natural fibres, such as cotton, linen and viscose bamboo. Wearing moisture-wicking sleepwear will keep your blankets dry and you just at the right temperature for the best nights sleep.
4. Don’t drink excess alcohol or caffeine
Alcohol and caffeine can affect the body’s nervous system, which can heighten sensitivity towards temperature. Both substances can also affect blood pressure and heart activity, which can result in night sweats.
5. Avoid eating spicy foods
While it can be tempting to indulge in your favourite Indian, Thai, Mexican and other spicy foods, they often contain a naturally occurring chemical called capsaicin, which activates heat-sensing nerves in the body that trigger night sweats in an attempt to cool the body down.
6. Keep your room at a cool temperature
Night sweats can often be amplified by sleeping in hot or stuffy rooms with minimal ventilation. Sometimes, all it takes is a little airflow to keep you cool and help minimise moisture. If you are experiencing excessive sweating at night, consider sleeping with your window open, investing in a bedside pedestal fan or switching on your air conditioning.
7. Destress whenever possible
Stress and anxiety are common causes of night sweats, stress and anxiety create high cortisol levels increasing your heart rate and blood pressure. This state of mind correlates with a higher body temperature, which contributes to excessive sweating at night.