How to Beat Night Time Sweating & Stay Cool During Sleep This Summer
By: Guest Blogger Debbie Woodliffe
The summer season is just around the corner. That means long days at the beach, BBQs with the family, and for some, night time sweating. Those of us going through menopausal changes may have it even worse! So let’s take a look at:
- How to fall asleep fast (and stay asleep)
- How to prevent night time sweating
- Getting a comfy night’s sleep when the weather is hot
Ready to kick night time sweating for good? Stay tuned as we show you how…
How to fall asleep fast
Sleep is an essential bodily function. Without it, you can be unfocused, your reactions may be delayed, your brain won’t be as efficient, and so much more. So, it can be frustrating when you know you’re struggling to fall asleep and start to worry about tomorrow.
It’s a vicious cycle which results in tossing and turning as your mind races or just being unable to drop off. Luckily, there are a few things you can do to help yourself not only fall asleep quickly but stay asleep.
- Go to sleep and wake up at the same time each day
Your body relies on a 24hr internal clock called the circadian rhythm that controls various chemical signals that regulate your waking and sleeping hours. For many, getting on a consistent sleep schedule can help eliminate problems falling and staying asleep.
Most adults need between 7 to 9 hours of sleep per day, so select the best times that work with your schedule and stick to them – even on weekends.
- Practice mindfulness and meditation
For many of us, stress-related issues can take a toll and make falling asleep difficult. There is evidence which suggests relaxing activities such as meditation, yoga, and mindfulness can help to relax the body and mind, making it easier to fall asleep.
- Keep a journal or notebook
If you’re the sort of person that finds themselves stuck in thought right before bed, it might be a good idea to try journaling. Instead of mental rumination and thinking about what you need to do, write down your thoughts and feelings in your journal before going to bed. This can help your mind resolve issues that may otherwise keep you awake.
- Avoid daytime naps
Napping can be extremely tempting when you’ve had poor sleep the night before, but it can exacerbate the issue and make it even harder to fall asleep later the next night. If you’re unable to avoid napping, reduce it to 30 minutes a day to see if it makes any difference.
- Don’t use tech before bedtime
Screens on mobile phones, laptops, tablets and TVs emit blue light, which can signal to your brain that it is still daytime, thus interrupting your body’s natural sleep-wake cycle. Try not to use any of these devices at least two hours before bedtime.
How to prevent night time sweating
Whilst night time sweating is common in certain circumstances, it can occasionally indicate an underlying health issue that needs addressing – especially if it’s not that warm in your room.
Some common medical underlying causes of night time sweating include:
- Menopause
- Medication side effects
- Hyperhidrosis
- Autoimmune disorders
- Bodily infections
- Heart disease
- Cancer
- Sleep apnea
Your doctor should be able to advise on the best ways to help with these conditions, but there are things you can do too.
Night time sweating is a result of your core body temperature or your bedroom being above the recommended levels.
- Recommended bedroom temperature: 60 to 67°F or 15.6 to 19.4°C
- Recommended body temperature: 97 to 99°F or 36.1 to 37.2°C
To maintain or attain these levels before bedtime, here are some tips:
- Invest in air conditioning during the day
- Open your windows during the day
- Invest in thermal and/or blackout curtains
- Close your curtains when the sun is shining directly into your room
- Avoid hot showers
- Avoid pre-bedtime exercise
- Wear lightweight and breathable clothing
- Stay hydrated
- Turn off the heating
How to get a comfy night’s sleep during the heat
If you’ve tried everything and you’re still sweating, it can feel hopeless. But fear not, all is not lost – here are some last-ditch attempts to help you keep cool and get a good night’s sleep when you’re hot:
Handy tech:
Some people like to use cooling fans or air conditioners throughout the night to keep the room cold no matter what. If you’re worried about the noise disturbing you, look for bladeless fans with Db levels below 50.
Use the right bedding:
Make sure you’re using a summer tog duvet between 2.5 and 7 or forego a duvet completely in favour of a lightweight and breathable cotton sheet. You can also find cooling pillows and mattress protectors made using gel and special cooling fabric that could help regulate your body temperature.
Wear the right PJs:
Dressing in loose pajamas made from materials like cotton, bamboo, or linen is ideal as they are natural and breathable. You could also sleep in the nude, though any sweat will immediately seep into your sheets, so take precautions to protect your mattress and pillows.
Consider heat-regulating supplements:
Products such as Evening Primrose, Flax Seeds and Soy are said to help with hot flashes, though they each have side effects, so you should check with your GP before starting any additional complementary therapies.
Now you know the common causes of night time sweats and some ways to try and eliminate them – which method will you try first?