If you’re one of the many people battling nocturnal hyperhidrosis — night sweats — you know the misery of waking up in drenched PJs on soaked bedding. While it’s an uncomfortable experience, there are lifestyle changes you can make to manage these night sweats. As always, your trusted sleep expert, SHEEX has you covered, such as slipping on performance sleepwear before hitting the hay.
Check out the five tips below if you’re having trouble sleeping due to night sweats.
1. Turn Up the Air Conditioning and Stop Sweating
It may seem obvious, but turning the air conditioning up and lowering your bedroom temperature is a great way to avoid overheating and sleep sweating. According to Healthline, the best temperature for sleep is anywhere between 60 and 68 degrees.
If you can’t lower the temperature because other people in the house need it to be warmer, you should consider turning on a fan or opening a window. A rotating fan is ideal because it circulates air throughout the room and decreases the temperature evenly.
2. Pick Out Sweat-Wicking Pajamas and Beat the Heat
It’s important to make sure your pajamas are not the night-sweating culprit! Did you know that cotton pajamas can actually trap a significant amount of heat? You should consider upping your sleepwear game if you’re sweating in traditional cotton PJ’s
If you’re overheating in your old pajamas, SHEEX® Performance Sleepwear will be perfect for you. Available for both men and women, our performance sleepwear is made with breathable, sweat-wicking fabrics that are designed to keep you cool and comfortable throughout the night.
3. Avoid Alcohol and Double-Check Your Diet to Promote Sweat-Free Sleep
In addition to the measures above, avoiding alcohol, caffeine, and spicy foods late at night can also help stop sleep sweating. These drinks and foods can increase your core temperature before bedtime, which may worsen night sweats and hot flashes.
4. Take a Cold Shower to Reduce Sleep Sweating
Taking a hot shower before putting on your performance sleepwear and going to bed may relax your muscles, but it also raises your body temperature. Try reducing the temperature gradually until you’re comfortable taking lukewarm showers at night.
If you can tolerate them, cold showers can lower body temperature, help you get to sleep sooner, reduce night sweats, and improve overall sleep quality.
5. Buy New Sheets for Night Sweats
Like pajamas, your bedding can be another cause of night sweats, especially if the sheets are traditional cotton. While many people think a higher thread count means better sleep, it actually means the sheets are less porous and can trap heat rather than allowing it to escape. For this reason, sheets with a higher thread count will be uncomfortable for people who sweat in their sleep.
A solution here would be to sleep in a performance fabric environment such as SHEEX® Performance Bedding. Our sheets breathe 10x better than traditional cotton sheets and are engineered using breathable performance fabrics to actively help wick away moisture, release trapped body heat, and promote better air circulation. And don’t forget to use a cooling mattress pad. The hypoallergenic CoolX™ fiber fill technology in our Original Performance mattress pad prevents heat from accumulating in the material surrounding the body. The results? A cooler, drier, and more comfortable sleep.
Room temperature, performance sleepwear, cold showers, the foods and drinks you consume, and your sheets are all things to consider when you want to stop night sweats. Be sure to check out our different bedding choices and let us help you stay cool, dry, and comfortable during these hot summer nights.