Night sweats are a natural phenomenon that is generally harmless and can result from an environment unsuitable for sleep, a new medical treatment, or hormonal factors. When this becomes a regular occurrence, it not only impairs sleep quality but also makes it necessary to clean bedding more frequently. Given that 35% of people under the age of 65 experience night sweats, this is far from a rare problem. Since sleep is essential, identifying the cause of night sweats allows you to take swift action to restore your quality of life. Here are some tips and solutions in this article.
What are the main causes of night sweats?
Although sweating can be bothersome both day and night, it is, at its core, a natural process that helps regulate body temperature, which must be maintained at 37 °C. In addition, it helps the metabolism eliminate toxins and waste products such as urea and lactic acid. Sweating also helps hydrate the skin through a hydrolipidic film. Sweating is carried out by sweat glands, of which there are an average of 2 million, distributed across the entire skin surface with a higher concentration on the feet, hands, and underarms. Of course, we sweat when we’re hot, when we exercise, or when we have a fever. The reasons are many and varied, and are part of everyone’s daily life. It’s when sweating becomes excessive and affects quality of life that we need to take a closer look. In the case of night sweats—also known as sleep-related hyperhidrosis—several possible causes have been identified. There are environmental causes—such as a bedroom that’s too warm—that should be checked. As a reminder, the ideal nighttime bedroom temperature is 18 °C.
Psychological causes such as stress. In fact, during difficult times, periods of overwork, or when worried about an upcoming event, stress can lead to increased sweating at night. It’s the perfect time to dwell on current problems. Physical causes are also a factor, primarily sleep apnea. This is a disorder that repeatedly interrupts breathing. It’s believed to be caused by a blockage in the airways. The sensation of suffocation thus triggers night sweats. Restless legs syndrome is also a cause of sweating, as the tingling sensations are relieved by movement. Consuming spicy foods or alcoholic beverages disrupts the body’s temperature regulation and increases night sweats. This can also occur when starting a new medication that may cause side effects. There are also hormonal causes that primarily affect women. This can be due to menopause or occur during the menstrual cycle, a few days before the onset of menstruation. In the most severe cases, it may be related to a thyroid disorder, as hyperthyroidism causes elevated hormone production, leading to excessive sweating in addition to other symptoms. Certain cancers, such as lymphoma or leukemia, can also cause night sweats. But don’t panic— these aren’t the most common causes. Before considering those, making a few lifestyle changes can help you sleep better by reducing nighttime sweating.
What can you do to reduce night sweats?
If there are no other symptoms besides night sweats, a new daily routine may be enough to solve the problem. First, make sure the room temperature is comfortable—neither too cold nor too hot. Avoid leaving the heater on in the winter and don’t overuse the air conditioner in the summer; also, be sure to ventilate the bedroom thoroughly every day. When it comes to bedding and clothing, opt for natural materials such as linen or cotton, which are much more breathable than synthetic materials and generally have better moisture-wicking properties. If you’re experiencing stress—whether due to an exceptional situation or on a chronic basis—make sure to incorporate relaxation exercises, such as breathing exercises or meditation. Being able to disconnect as much as possible from daily problems is essential for a restful night’s sleep. Much of this happens on a mental level. Don’t forget to take care of yourself, even if it’s just for a few minutes a day. The evening meal should ideally be light, not spicy, and consist of foods that are easy to digest. This will make digestion more comfortable and free of side effects.If the cause appears to be a new medication, consult a doctor to find out if this is normal and whether the dosage can be adjusted. Finally, if the problem persists over time despite changes in lifestyle, it’s essential to see a doctor to determine the source of the night sweats.