Restorative sleep is not only bliss—it’s crucial to living a healthy, happy and productive life. Nearly all of us experience sleep deprivation at some point but one of the top culprits—sleeping too hot—is totally fixable. Here are some specific reasons you might be experiencing night sweats, and what to do about them.
Did you know that temperature fluctuations at night are completely normal? So, if you’re finding that you have a high body temperature that’s disturbing your sleep, know that you’re not alone. In fact, it's part of your body's circadian rhythm or internal clock, helping to control your sleep cycle. Thanks to your body's natural hormones, your core temperature drops in the evening ready for sleep. This is what helps you to nod off.
Sometimes, the hypothalamus struggles with body temperature control. This can lead you to warm up or even overheat. When this happens at night it can be particularly unpleasant, leading to broken sleep and even uncomfortable night sweats. There are a number of reasons this might happen...
Room temperature – a dip in temperature is useful to help your body ready itself for sleep. That’s why a cool room can be beneficial. Keep layers on hand though, so that if you awake feeling chilly later in the night you can pull another blanket over yourself.
Mattress temperature regulation - some types of mattress can make body temperature control more difficult than others by trapping warm air between your body and the mattress itself.
Sleep environment - allowing children or pets to sleep in your bed is a hot topic of debate—with a rise in temperature being one of the more literal side effects.
Higher metabolism - a male’s metabolism, on average, is 23% higher than that of a female. Metabolism is measured by the rate at which you burn food to fuel your body. The very process of fueling your body with energy causes your temperature to rise. Naturally, a higher metabolic rate will coincide with a higher body temperature.
Changes of hormone levels - Any changes in reproductive hormones can impact the hypothalamus—your body's thermostat—resulting in changes in body temperature. While approximately 75 percent of women who experience menopause also experience hot flashes, women of all ages can be subject to hormonal flux.
Certain drugs - such as prescribed antidepressants and other psychiatric medications, can lead to high body temperatures at night.
Certain medical conditions - such as thyroid disease and some cancers can disrupt the number of hormones that are released into your body to regulate metabolism and other processes. This might lead to unwanted symptoms such as sweating or an increased sensitivity to temperature. This can be worse at night as your body’s temperature naturally rises in the early hours.
Block out the sun - If it’s hotter outside than inside, pull down the shades or close the blinds, and shut your windows. That helps keep cool air in and hot air out. Closing the blinds has other benefits, too, because a dark room promotes a sounder sleep.
Cool down your room - a dip in temperature is useful to help your body ready itself for sleep. That’s why a cool room can be beneficial. Keep layers on hand though, so that if you awake feeling chilly later in the night you can pull another blanket over yourself.
Lower your body temperature - Taking a cold shower before bed can help lower your core body temperature and help promote sleep, Rodriguez says. You can also pat your bare skin with a damp towel or washcloth (while in your bed or just before you go to sleep), or try a cool compress on your forehead.
Stay hydrated - Warm temperatures make you thirsty, and getting out of bed for water disrupts sleep. Making sure you’re hydrated before you hit the hay and keeping a bottle or glass of water near your bed can minimize the need to leave your bedroom for middle-of-the-night water breaks, Rodriguez says.
Sleep on breathable mattress or mattress pad - with ventilated design Maxzzz 7-Zone Pocket Spring Mattress and Maxzzz 3 Inch High Density Copper Memory Foam Topper can help control effectively your body temperature throughout all night.
Is your body temperature too high while you’re trying to get some shut eye? Try creating a more cooling sleep environment by using some of the tips above. But if you continue to struggle, or you can’t pinpoint the cause, you should discuss your concerns with your physician.