Night sweats are common in adults aged 41 to 55 and in pregnant women. A recent study suggests that 41% of people experience day and night sweating, and 23% experience night sweats alone.
It is a common cause of sleep disruption and can be frustrating unless you know how to address the problem and relieve symptoms.
In this article, we will outline the causes and how to find relief to restore a good night’s sleep.
Why Do I Sweat in My Sleep? The Short Answer
Night sweats are simply a symptom caused by many possible factors, and it all comes down to temperature regulation in the hypothalamus.
Night sweats, or sleep hyperhidrosis, can be as simple as environmental factors like too many blankets, a too-warm room, or non-breathable clothing and bedding. Or they can be brought on by physical or hormonal changes in your body.
In women, during perimenopause and post-menopause, changes in estrogen levels affect our ability to regulate body temperature, and even a small increase in body temperature can cause hot flashes and night sweats.
Men with low testosterone or those receiving androgen deprivation therapy (ADT) for prostate cancer can also struggle with night sweats.
Common Causes of Night Sweats
For hot sleepers who wonder, “Why am I sweating in my sleep?” this section should help you understand why.
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Hormonal changes
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Heavy bedding or a warm environment
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Sickness or fever
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Certain medications
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Alcohol consumption
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Anxiety or stress
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Sleep apnea
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Hypothyroidism
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Gastroesophageal reflux disease (GERD)
These are the common causes of sweating while sleeping. Now that we understand the “why,” the next section will explain how to manage it.
Why Sleep Temperature Regulation Matters
To understand why sleep temperature regulation matters, let’s look at the science. A little-known fact is that your body isn’t designed to maintain the same temperature all night.
It all starts with understanding your internal body clock, or circadian rhythm. This rhythm dictates your waking and sleeping cycle and tells your body when to prepare for sleep.
Why do I sweat in my sleep? It’s all about how you manage your core body temperature.
As your body transitions into evening, your core body temperature will gradually drop, signaling your brain to prepare you for sleep.
The result is increased blood flow to your hands and feet, allowing heat to escape through your skin. As this process continues and your core temperature drops, you become sleepier and enter deeper stages of sleep.
This is where your physical environment matters. If your bedroom is too warm, or your bedding or sleepwear traps heat, a hot flash will occur, prompting your brain to activate your cooling system by increasing blood flow to the skin and producing sweat.
Although sweat cools the body, it can also wake you up, interrupting deep sleep. This interruption can make it harder to fall back asleep.
Any type of sleep disruption can prevent you from getting enough time in deep or REM sleep, leaving you feeling tired and less refreshed in the morning.
To maximize sleep temperature regulation, the following sections offer advice on staying cool at night.
Practical Ways to Stay Cool at Night
The real goal of getting a good night’s sleep is not to eliminate night sweats; it’s to help our body maintain a stable core temperature so we can sleep through the night without disruption.
1. Keep Your Bedroom Cool: The optimal sleeping temperature is between 60°F and 67°F to help facilitate your body’s natural drop in core temperature.
2. Breathable bedding and sheets: Choose natural, moisture-wicking fabrics that help your body dissipate heat, such as cotton percale, bamboo-derived viscose, Tencel (Lyocell), and linen.
3. Use a cooling blanket: These blankets are designed to increase airflow, reduce heat buildup, and wick moisture away from the skin.
4. Use a breathable comforter: Choose a lightweight, breathable comforter. Avoid heavy down or synthetic fills.
5. Choose a mattress or topper that doesn’t retain body heat. Avoid memory foam. Instead, look for bamboo, gel-infused, or latex mattresses, hybrid mattresses, or cooling mattress toppers that are breathable and wick moisture away from your body.
6. Add a cooling pillow because your head releases a surprisingly large amount of body heat. Just be sure it’s made of breathable materials.
7. Choose sleepwear that naturally wicks away moisture, such as Tencel, bamboo, and cotton.
8. Improve airflow by using a ceiling fan, an oscillating fan, or opening windows when possible.
9. A warm shower 1 to 2 hours before bed helps your body release heat after your shower, facilitating a drop in your core temperature that prepares your body for sleep.
10. Stay well hydrated and limit alcohol before bed, as it triggers sweating and interrupts your sleep cycle.
11. Don’t exercise before bed.
12. Manage stress.
13. Be sure to address medical issues.
14. Keep your feet cool to keep your entire body cooler.
Choosing Bedding for Hot Sleepers
If you are regularly asking, “Why am I sweating in my sleep?” one of the main factors is likely your bedding.
For hot sleepers, focus on three factors when choosing bedding: fiber type, weave, and weight. The main goal should always be maximum airflow and materials that wick away heat and sweat from the body.
Choose natural fibers such as linen, cotton, Tencel (Lyocell), and bamboo (Viscose/Rayon). Choose a percale weave, which is best for hot sleepers because it is light and airy. Aim for a thread count between 200 and 400 for optimal breathability.
How YANA Helps You Sleep Cooler
YANA sleep products are designed for hot sleepers, with comfort in mind.
Cooling blanket
The newest addition to our premium product line is a cooling blanket designed to keep you comfortable all night long.
Constructed from cooling bamboo Lyocell fabric, our blanket is lightweight and breathable for year-round comfort.
It also features a plush, bamboo-infused, down-alternative fill that is OEKO-TEX Standard 100 certified for pure, non-toxic construction, providing a luxurious feel.
Available in white or charcoal grey, machine washable, and generously sized at 80” x 60” (Queen bed)
Cooling gel pillow
Our 360 body pillow features a cooling gel fill for all-night comfort. It relieves pressure on your neck, shoulders, hips, and knees, keeping your body in perfect alignment so you can sleep better.
Like all our other products, it is certified free of harmful chemicals and includes a soft, removable cover for easy washing.
Cooling cover
Opt for our cooling cover for your body pillow to help regulate sleep temperature and wick away moisture, keeping you cool all night long. Hypoallergenic and available in two colors.
Cooling bundles
Yana bundles are designed to deliver temperature-balanced sleep at savings you can’t pass up.
Bundle #1: The Yana 360 Body Pillow and our Cooling Bamboo Blanket: A pairing that keeps you cool from head to toe.
Bundle #2: The Yana 360 Body Pillow, paired with our cooling eucalyptus pillow cover and our new cooling bamboo blanket: A complete cooling setup for ultimate sleep comfort.
Say goodbye to sleepless nights caused by night sweats; shop Yana Sleep today for the ultimate in cool comfort!