How to reduce night sweats naturally

Has waking up drenched in sweat become a nighttime ritual? Consider this your guide to finding a solution. Because night sweats are more than annoying (and a strain on your clothes basket); Experienced enough, they can negatively impact your overall health.

“They can mess with your mood by disrupting your sleep. They can lead to… Weight gain Because when you don’t sleep, you eat more and your metabolism changes. “All of these things can be a cascading result of night sweats,” he says. Nanette Santoro, MDa professor in the department of obstetrics and gynecology at the University of Colorado School of Medicine who researches treatments related to menopause.

If you’re already experiencing the side effects of night sweats, rest assured that it’s never too late to turn things around. Read on to understand why night sweats occur and steps you can take to reduce night sweats naturally.

What causes night sweats?

There are many possible reasons why you might wake up sweating, many of which are related to your hormones. Below are the most common causes of night sweats.

1. Hormonal imbalance

Among the factors that contribute to night sweats Hormonal imbalanceespecially during menopause and perimenopause. “Night sweats are among the most common symptoms of menopause that you will experience Up to 80 percent of women “At some point in their transition,” Dr. Santoro says. However, night sweats can occur during any stage of a woman’s reproductive life from puberty to postmenopause.

The chaos factor here is estrogen which, in addition to helping regulate the menstrual cycle, helps moderate your core body temperature. Research shows Fluctuations in estrogen levels associated with menopause can effectively overwhelm your body’s internal thermostat, located in the hypothalamus.

As a result, your brain can perceive changes in temperature where there are none. That’s when estrogen levels, which Promotes cool body temperaturesIf you fall arbitrarily, your brain may incorrectly interpret this as an increase in core temperature and activate the sweat response to cool the body when it is not actually needed.

2. Mood stabilizing medications

Mood stabilizers sometimes It is prescribed to treat night sweats. “But the same medications we use to treat night sweats can sometimes cause them,” notes Dr. Santoro.

It’s not clear why, but Dr. Santoro says some antidepressants affect the same area of ​​the brain that causes night sweats, so they may affect brain chemistry in a way that turns them on rather than suppresses them.

3. Thyroid activity

In some people, the butterfly-shaped thyroid gland in the front of the neck secretes too many hormones. Hormones produced in the thyroid gland help manage metabolism, which is the way your body turns food into energy. But when your system has an excess of these hormones, many processes can accelerate, causing a rapid heartbeat, unexplained weight loss, nervousness, and… excessive sweating.

4. Fever

The fever that you may develop as a result of various infections – cold, flu, chickenpox, etc. – can cause the body temperature to rise during the night, leading to excessive sweating. These nocturnal heat attacks are part of your body Immune system efforts To fight infection.

5. Low blood sugar

Ever wake up hungry and sweaty? You may have had an episode of low blood sugar. This occurs when blood glucose (blood sugar) levels fall below normal, and can hit If you skip dinner, exercise late in the day, or drink alcohol before bed.

If your blood sugar drops to a very low level, Mobilizes the body Adrenaline and cortisol to help restore it. This is it The same hormones Which prompts the “fight or flight” response in times of stress by speeding up your heartbeat and releasing glucose into your blood to provide energy in response to a perceived threat.

This response coincides with sweating, which is stimulated to help regulate body temperature. Therefore, although rare, your body can view poor nutrition as a stressor and may respond accordingly.

6. Alcohol consumption

Relaxing with a glass of wine before bed may set you up for a sweaty rest. Alcohol It can cause your blood vessels to relax and widen (known as vasodilation) and your pulse to quicken as your heart pumps harder to keep blood flowing.

This can make your skin feel warmer and redder as more blood flows to the surface, which subsequently stimulates your sweat glands to dissipate that heat. And the more you drink More profound This could be the effect.

The havoc wreaked on your body’s internal air conditioning may also be compounded by the cost of all that blood vessel dilatation: Decrease in core temperature Where all this warm blood is diverted to the surface.

So, not only does your skin become warmer and sweatier, but your core temperature actually decreases, an effect that may be further exacerbated as the body tries to balance its core and peripheral temperatures.

7. Withdrawal of the article

Not only can alcohol and drugs increase the heart rate during use, but these substances can as well Same effect While trying to quit smoking, Dr. Santoro says, it leads to night sweats.

This happens because your nervous system has become accustomed to functioning while taking a certain substance and now has to adapt to the new status quo. Heart rate, blood pressure and temperature can rise, triggering a sweat response to cool the body.

8. Chronic sweating

Some people naturally sweat more. Chronic sweating tends to run in families and results when the nerve that controls sweating becomes overly sensitive, stimulating the glands to produce more sweat than usual.

If you suffer from chronic sweating, you may sweat heavily day and night. However, Dr. Santoro points out that fewer distractions during the night often make sweating more noticeable when you’re trying to sleep.

9. Vitamin B12 deficiency

Up to 15 percent of us get too little Vitamin B12which is critical for red blood cell production and nerve function. In extreme cases, a deficiency may occur Contribute to increasing activity of the sympathetic nervous system, which may lead to excessive sweating.

If you believe you may be experiencing adverse effects from any medication, substance, or physiological function problem, you should consult a health care professional.

How do you know if you are sweating abnormally?

There are some differences between night sweats and regular sweats.

period

Normal sweating It tends to be continuous. “If you’re sweating, you’ll usually keep sweating because (the environment) is hot,” Dr. Santoro says. So, if you’re sweating because your bedroom is a blast furnace, the sweat will flow more or less continuously until you stick your feet out from under the covers or open the window to cool off.

Night sweats, on the other hand, are usually intermittent. “Like hot flashes, night sweats come on suddenly and then go away,” says Dr. Santoro. In fact, the two often accompany each other, and this rhythm can be repeated intermittently over the course of a night’s sleep or sleep over several nights.

intensity

If you are awake during night sweats, you may feel a sensation of intense heat that starts in your head and moves down through your body. (And if you’re not awake during night sweats, you probably are, which also distinguishes it from normal sweating.) Regardless, once this sensation subsides, chills can follow as your body temperature returns to normal, Dr. Santoro. He says.

Additionally, unlike common sweat, you may find that you sweat a lot, get your clothes wet, and have to change your clothes. You may also notice that your heartbeat has accelerated and your skin is glowing.

5 natural remedies for night sweats

There are a number of lifestyle strategies you can use to help reduce night sweats – of course it’s also a good idea to visit your healthcare provider to find out what’s causing your night sweats. While natural remedies can help in many cases, some people may need more specialized care to treat a health condition.

With that in mind, here are behavioral changes that can help you sleep sounder throughout the night.

1. Avoid food triggers

Certain foods can trigger night sweats, including:

• Spicy foods Such as pepper, which contains natural compounds such as capsaicin that trick your body into thinking that you have a high temperature. This triggers a cooling response that increases sweat production.
• Caffeine It stimulates the nervous system, which may lead to an increase in body temperature. It is too It sensitizes the nerves Which controls your sweat glands, so you may sweat more easily.
• AlcoholAs we explained earlier, it can cause blood vessels to dilate, bringing more blood to the surface of the skin and making you feel warm and red. In turn, your body may secrete sweat to cool you down.
• Hot drinks Such as cocoa, tea and coffee can raise your internal temperature; Your body may respond by activating a sweat response.

To reduce the chances of night sweats, stay away from these food triggers near bedtime.

2. Reduce stress

Effective stress management may help lower body temperature, which… It was found To increase the response to stress, especially on the skin. Stop for Breathing exercises Throughout the day is a simple step you can do Reduce stress.

When you feel stressed, your heart rate and breathing speed up. By intentionally slowing your breathing, you tell your body’s stress response to stop. Aim to spend a few minutes taking slow, deep inhales and exhales in the morning, midday, and before bed.

3. Try to choose nutritional supplements*

Some natural ingredients may help combat stress and anxiety.

However, some supplements may interact with medications or health conditions, so check with your doctor before trying any.

4. Take a cold or lukewarm shower

Dr. Santoro says exposing your body to high heat (such as during a hot shower) can increase the likelihood of night sweats. If you shower close to bedtime, keep the water lukewarm or even cold to prevent your body temperature from rising too high. If this isn’t part of your routine, try relaxing with a cool bath before bed.

5. Calm your environment

To avoid night sweats, keep your bedroom cool.

• Use a fan, open the windows, or turn on the air conditioning.
• Chilled bedroom accessories can also help. “Some of my patients swear by their cooling mattresses,” says Dr. Santoro. If a new mattress is too big of an investment, try pillows and mattress toppers that contain cooling gels.
• Choose lightweight bedding and layer it to shed as needed during the night. Loose, lightweight pajamas are also a good idea.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.