How to Sleep Well Even if You Have Night Sweats

If you sometimes wake up soaked in perspiration even when the temperature is cool, you're not alone. According to some estimates, more than 40% of patients have told their primary care physicians that they experience night sweats.

Of course, sweating is natural and beneficial. It's your body's way of cooling off, but nocturnal sweating can be embarrassing and disturb your rest.

Learn about common causes of night sweats and how to overcome them.

Treating the Underlying Causes of Night Sweats

Night sweats are caused by many factors, and most of them are relatively harmless. Still, your individual triggers will determine what approach you need to take.

1. See your doctor.

A doctor's visit can rule out the more serious causes of night sweats, such as tuberculosis or certain cancers, or help you to receive prompt treatment.

It's especially important to schedule a consultation if you're also running a fever and losing weight. Your physician will probably take a medical history and order some tests.

2. Prepare for menopause.

About 75% of women report having hot flashes due to hormone imbalances associated with menopause.

Recent studies suggest that this stage often lasts for as long as seven years.

3. Manage diabetes.

Diabetes is another source of hormone imbalances that could keep you up at night. Check your blood sugar before bed and in the middle of the night. Adjusting your insulin regimen may help you stay dry.

4. Take care of your pregnancy.

Night sweats, along with heartburn and frequent urination, are some of the physical changes to expect when you're expecting.

In addition to the usual remedies, sleeping on your left side may provide better rest.

5. Relieve stress.

Anxiety can make you sweat day or night. Sign up for yoga classes or play with your dog.

6. Lose weight.

Being overweight or obese increases the risk of night sweats. Cut back on calories and increase your daily activity levels.

7. Review your medications.

Antidepressants and pain relievers are two of the many categories of drugs that can raise your body temperature. Ask your doctor about switching prescriptions.

Preventing and Managing the Symptoms of Night Sweats

Regardless of what is causing your night sweats, you'll want to find relief. Many simple precautions can help you sleep more comfortably.

1. Turn on a fan.

Cool off your bedroom with a window or ceiling fan. Open a window or turn up the air conditioning.

2. Apply antiperspirant.

Stop sweat at its source. Use antiperspirant on your groin as well as your underarms.

3. Change your diet.

Stop eating at least 2 or 3 hours before bedtime so your body won't heat up while it's digesting that late night pizza.

Avoid spicy foods, and cut back on alcohol and caffeine. Give the Mediterranean diet a try.

4. Drink water.

Water plays a vital role in regulating your body temperature. Sip from a bottle during the day and keep a pitcher by your bed.

5. Try new bedding.

If you like the feeling of lying under a blanket, switch to a lighter weight cover. Pick up a set of special bed sheets made out of the same material as sweat-wicking sports gear.

6. Dress for sleep success.

Wear light, loose clothing in layers you can peel off. Choose fabrics that dry quickly.

7. Exercise in the morning.

While exercise is good for night sweats, working out before bed may raise your body temperature. Take a run in the morning or drop by the gym at lunch.

Enjoying a good night's sleep is no sweat when you learn how to stay cool and dry. Talk with your doctor about what could be causing your night sweats, and develop a personal strategy for bringing them under control.

How to Make the Most of Your Bedtime

There's more to a productive bedtime than brushing your teeth and putting on your pajamas. Most people waste the time between dinner and retiring for the evening.

Learning to make the most of this time can be the difference between having a great day and a poor one.

It can also determine whether or not your achieve your goals.

You might be tired from work and just feel like lying on the couch and watching televisions. But that is the perfect recipe to ensure that you continue living this same day over and over.

Using the time before you retire for the evening can make a huge difference in your life.

Consider these tips to make the most of your evenings and get more from your life:

1. Avoid eating after dinner.

There's a ton of evidence that snacking after dinner increases the odds of being overweight and having health issues.

You'll sleep better and feel better in the morning if you avoid eating between dinner and breakfast.

2. Review your goals.

You can even do this in bed before you fall asleep. Spend a few minutes reviewing your goals to keep them fresh in your mind.

Ever notice how you forget your New Year's Eve resolutions after a couple of weeks? That can't happen if you review your goals each evening.

3. Read something that enhances your life.

We're not talking about Harry Potter 17. This is something that will help with your career, relationships, hobbies, or an intellectual pursuit.

Avoid going to sleep before you've learned something new that day. What have you learned today?

4. Avoid drinking before bed.

Try to avoid any liquids within two hours of your bedtime. You'll just increase the likelihood of needing to get up in the middle of the night. A full night of interrupted sleep has no substitutes.

5. Plan for the following day.

Plan what you're going to do the next day. Jot down a quick list of your most important tasks. You won't spend the first hour of the workday wondering what you should do first.

6. Practice a skill.

It's amazing what you can accomplish over time with just a few minutes each evening.

You might take 15 minutes to master a few guitar chords, work on your pull-ups, train your dog to stay, learn three new words in French, or master drawing with pastels.

7. Meditate.

Meditation can be a great way to wind down for the evening. It quiets the mind and provides a healthier perspective on life.

Grab a book at the library and learn how to meditate effectively.

8. Take a walk.

Non-strenuous exercise can improve your sleep. Getting a little exercise doesn't hurt either. Enjoy the solitude of walking alone or take someone along.

It can be a great family activity right after dinner. Chat with a few neighbors along the way.

These are just a few possible suggestions for making the most of your evening. Try brainstorming a few more. Use the evening to tie up loose ends and to prepare for the following day.

You can accomplish a lot at night as long as you are consistent and patient.

Avoid falling into a routine that does little to enhance your life. Get started tonight with an intentional routine that will move your life in a positive and fulfilling direction.

Learn more about your health online when you read the rest of our information here about: Sleep Disorders guide and also download the free health report available there!

Warren Tattersall has been a full time nutritional consultant for over 35 years and works with people all over the world to help them improve their health, increase their personal energy levels and to use supplements to assist with diet related health issues.

Just send him a note on the form here - Contact Us - to request a personal no obligation one-on-one consultation with Warren

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