WWaking up in a pool of sweat can be alarming. And even though many people sweat more at night, it’s a sign that things may not be working as they should: The body’s core temperature typically decreases slightly during sleep.
But a variety of medical and lifestyle factors can signal the brain that it’s time to start sweating, leading to hot awakenings. We asked experts how to find out what’s causing those sweat-soaked sheets and what to do about it.
It could be a medical problem
Sweating at night can indicate something is going on health-wise, says Dr. Aarthi Ram, a sleep medicine specialist at Houston Methodist. You may be in menopause or have an abnormal thyroid or a neurological disorder – or even an infection such as tuberculosis, malaria or typhoid fever. “This is why it’s important to review your travel history with your doctor,” she says. In some cases, night sweats can occur in people with cancer, but that’s just one of many possibilities, she says.
Another possibility is obstructive sleep apnea. Discoveries from a Icelandic study of people with sleep apnea found that people with the condition experience night sweats at a rate three times higher than the general population. “Interestingly, I’ve had a few patients see their gynecologist and their primary care doctor, and they came to see me and said, ‘No one can figure out why I have these night sweats,’” Ram says. “We do a sleep study and they end up having sleep apnea.” The treatment, she adds — such as using a CPAP mask — greatly improves night sweats.
So when is it time to see a doctor? “If you wake up drenched in sweat every night and it’s causing significant disruption to your sleep or functional impairment, that’s usually a good indication,” says Ram. Expect your doctor to take a detailed history and run some basic labs.
Your medication could be to blame
Many common prescriptions can make people feel hot at night, says Dr. Shoshana Ungerleider, an internal medicine doctor who hosts the TED Health Podcast. Among them: antidepressants, hormone therapy, diabetes medications, steroids and beta blockers. “If you’re concerned that a new medication may cause night sweats, ask your doctor about timing or whether the dosage can be changed,” she suggests. Sometimes small adjustments can lead to better sleep.
See more information: How to sleep when it’s really hot outside
You may be eating and drinking the wrong things
If you like a tasty bedtime snack that, let’s say, is in the jalapeño family, reconsider. Consuming spicy foods before bed can cause sweating. Alcohol and caffeine are also common culprits. “You definitely want to avoid alcohol before bed,” says Ram. “This can alter sleep architecture and cause night sweats.” It’s best to stop a few hours before bed.
Or are you stressed
Stress and anxiety can trigger the fight-or-flight response — an increase in sympathetic nervous system activity — even when you’re sleeping. “You might wake up drenched in sweat because you’re worried about things,” says Ram.
That’s why it’s worth trying to relax for about an hour before going to bed. Glynis Ablon, dermatologist and founder of the Ablon Skin Institute & Research Center in Manhattan Beach, California, advises her patients to adopt habits like meditating or taking an Epsom salt bath, which she enjoys every night. “Make your environment as relaxing and stress-free as possible,” she says. This may include putting your phone in another room, hanging blackout curtains to block annoying light, and playing calming sounds on a white noise machine.
Your bedding could be keeping you warm
Bedding choices play a big role in sweaty sleep.
The most breathable fibers are natural ones, notes Parima Ijaz, textile expert and founder of bedding brand Pure Parima: “Cotton, linen, hemp and bamboo allow air to pass through easily, helping to cool the skin,” she says . Each, however, has pros and cons; linen and hemp, for example, tend to wrinkle and have a rough texture that not everyone will like. Experiment to find out what you find most comfortable. And if possible, opt for a Percal weave. This is a style of construction that “allows more air to pass through,” says Ijaz. It also has a lighter weight and crisper feel than other styles.
See more information: How to deal with sweaty feet
If you want to layer, look for a blanket or comforter that’s lightweight, breathable, and made from natural fabrics, like a down alternative comforter made from cotton. (Down is an insulating fiber that retains heat, which is why alternative fills are better for hot sleepers, says Ijaz.) Avoid wool and fleece, which are also good at keeping you warm. The same goes for synthetic materials like polyester, microfiber and acrylic.
If new bedding isn’t in your budget, get creative, advises Terry Cralle, a registered nurse and clinical sleep educator near Washington, DC. You can place the top sheet in the refrigerator or even the freezer for about half an hour before going to bed. How about a cool way to less sweat? “I thought it was really clever,” she remembers of the first time someone told her about the trick – and it works.
Maybe it’s time to replace your mattress
When people consider potential mattresses, their attention often focuses on whether they are soft or firm. But breathability is also important, says Ram – it determines how much airflow will circulate. “Sometimes memory foam mattresses tend to be a little denser and can trap heat,” she adds. “Innerspring mattresses promote more airflow due to the empty space between the coils.”
Some mattresses and mattress toppers are infused with cooling material—like temperature-regulating gel beads and moisture-wicking fabric covers—and can improve the sleeping experience. You might also consider technologies like BedJet, which blows cool air under your sheets, or a Chilipad system, which can ensure your bed stays as hot as 60°F. “When I see people who are unhappy and hot, they often haven’t looked at these new products in years,” says Cralle. “There are so many solutions and options for people out there, and the question is, do you value your sleep?”
Or do you need new pajamas
If you’re a hot sleeper, avoid wearing anything made from synthetic fabrics—including, perhaps counterintuitively, satin sleepwear. This is because the fabric, although pleasant to the touch, is not breathable, says Ijaz. Polyester and nylon also tend to retain heat. Instead, opt for pajamas made from natural fabrics like cotton, linen, and hemp, she suggests. Sweaty people may also find that sleeping naked is the cooler option.
Your thermostat may be too high
The ideal sleeping temperature typically ranges from 60 to 67°F, says Cralle. If you need help getting there, turn on the air conditioning or recruit some fans — she knows people who install some in the room. Fans work well for air circulation and “help evaporate moisture without necessarily waking you up,” she says. Another idea: Place a bowl of ice in front of the fan before you go to bed and enjoy a super-cool breeze, suggests Cralle. It’s just another way to ensure you don’t lose sleep through another sweaty night.
This story originally appeared on Time.com read the full story
