March 13, 2023
Sweating is a normal way for the body to regulate its temperature. Whether you just exercised, were in the heat of the sun, or were wearing thick clothes, your body is bound to sweat.
Sweating is profusely expected when doing some of your daily routines, but sweating excessively at night shouldn’t be normalised.
If you wake up feeling hot and sweaty on a regular basis, you may have also experienced discomfort and sleep deprivation.
We’ve put together a short guide to help you understand more about hot sleeping, night sweats and how you can combat the discomfort.
Night sweats are defined as repeated episodes of heavy perspiration during your night’s rest. They are uncomfortable and can be excessive enough to soak your bedding.
This can cause extreme discomfort, affect your sleep quality, and even disturb your partner when sharing a bed.
Your body goes through various temperature changes as you go through the sleep cycle. As your body reaches the stage of deep sleep, its temperature needs to drop and reach a comfortable level. Your body will perspire to help you comfortably transition to a lower temperature. This is one natural way to experience night sweats.
Another common cause of night sweats is when your bedroom is hot. This is mostly experienced during the summer when the nighttime temperature is especially high.
However, if you often experience drenching sweats when you sleep, there are other factors that you must check. This includes environmental and physical conditions like:
Night sweats are not only uncomfortable but can also cause sleep disorders and have long-term health implications. To avoid this uncomfy and bothersome experience, here are some things that you can do at home:
Drinking alcohol or a caffeinated drink can stimulate your body and increase your heart rate, therefore increasing your body temperature. Eating heavy meals close to bedtime can also disrupt your sleep.
To achieve a safe and restful sleep, experts recommend waiting at least three hours after eating your dinner before going to sleep. You should also consume your coffee only until early in the afternoon. Instead, drink a glass of cold water to cool down your body before bedtime.
When the temperature rises, make sure to wear breathable and moisture-wicking pyjamas to prevent your body from overheating.
Tight-fitting nightwear can trap heat and limit your movements when sleeping, so it’s good to look for lightweight pieces to maintain a cosy temperature.
It’s normal for your body to sweat a lot during and after exercise. However, to prevent excessive heat at night, make sure to schedule your daily exercise in the morning. This can also help you stimulate your mind and keep your body active during the day.
Creating a relaxing and conducive environment for sleeping can also help you enjoy a comfy and sweat-free night.
An overactive mind and restless body can cause night sweats. Helping yourself relax can regulate your breathing and reduce hyperactivity and sweating at night. Taking a warm lower body bath, regulating your gadget use, or listening to soft music can help your body reach a restful state. Breathing exercises are also helpful.
When the air outside is hot, make sure that your bedroom is cool. If you are using an air conditioner, set your thermostat to a lower temperature to maintain a conducive environment for deep sleep.
If you are using an electric fan, try placing a bowl of ice in front of the appliance to help it blow cooler air into your room.
This may be often overlooked, but your mattress type can be a big culprit for your night sweats. Foam mattresses with conforming properties are notorious for trapping heat and causing night sweats.
A latex mattress with an open cell structure or an innerspring bed allows air to freely circulate within and around the mattress without trapping your heat. Pocketed coil mattresses with cooling fabrics and breathable layers can also aid in wicking away sweaty nights.
If you are going through menopause, look for a supportive mattress that will provide excellent pressure relief while allowing you to sleep comfortably.
If you love the contouring comfort of memory foam, look for one with a cooling gel layer or a hybrid of memory foam and pocketed springs to improve the temperature of your mattress.
Aside from changing your mattress, replacing your bedding accessories with cooling ones can help you sleep through the night without sweating.
Lightweight, breathable, and moisture-wicking bed sheets, blankets, and pillowcases can help your body relax without the heavy feel of sweat and heavy materials. This is especially important in Singapore, where nights are generally hot.
Although you can improve your lifestyle and sleep environment, some cases of nightly sweats indicate a symptom of an underlying medical condition. This does not only cause excess perspiration at night but also affects your overall sleep quality.
If your nightly sweats don’t improve even after upgrading your surroundings and improving your sleep hygiene, meet a doctor to determine the reason for your nightly discomfort. Some instances of frequent night sweats can cause weight loss, sleep deprivation, fever, and other signs of serious medical conditions.
Seeking medical advice can also help you determine whether you have another sleeping issue like insomnia or sleep apnea that can also disrupt your daily routine.
Frequent night sweats can be very disruptive and may lead to more serious health implications like sleep deprivation and restlessness. You can formulate some ways to elevate your sleep quality by improving your nighttime routine or upgrading your sleeping environment.
It’s also very important to see a doctor to determine the underlying causes of excessive perspiration at night.
This guide is made for educational purposes only and is not intended as a substitute for medical advice, diagnosis, or treatment. Always seek the advice of a qualified medical professional with regards to your sleep health.
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34 Hillview Terrace Level 3, Singapore, South West 669254, Singapore
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Singapore, North East 408727, Singapore
Store Hours: 11 AM - 7 PM (Opens Daily)
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