Do night sweats disturb your sleep? Do not worry, as you are not alone. Night sweats can really effect your sleep but there are solutions. Read on to find out how you can help night sweats and get a better nights sleep.
Facts about night sweats
If sweating at night is a problem for you, there is no need to be concerned as this can be a common problem among many adults. Night sweats are rarely a sign of illness, if anything, night sweats are usually caused by your bedding, the room temperature of side effects to your routine before bed. Other common causes of night sweats can also be the imbalance of the hormones, which occurs when women are entering menopause. But hopefully, we have some advice to help.
Avoid night sweats with the right bedding
Even though it is perfectly normal to sweat whilst you sleep, it may still be bothersome and interruptive. Luckily, there are several ways to alleviate the problem. Firstly, consider the bedding that you use. Bedding in cotton satin can help due to the softness of the special satin weave. It's also worth considering changing your duvet to a lighter tog in order to help your body feel more cool at night. A summer duvet in a 4.5 or 7.5 tog may help and hopefully solve your problems with night sweats.
Additionally, it's a good idea to keep the temperature of the bedroom below room temperature, preferably at 18-19 degrees. If you don't like your window open at night, then open it a few hours before bed in order to cool your room down before you settle for the night.
Avoid night sweats with the right routine
Consider trying a relaxing breathing exercise, also known as mindfulness, before bedtime and again if you wake up from sweating, as this can help to cool down and relax your body. It is also a good idea to avoid spicy foods, alcohol and caffeinated drinks 2-3 hours before bed time, as these can all affect your body temperature. Furthermore, try not to exercise too close to bedtime as this may raise your body temperature. And if you want to take extra precautions before bedtime, take a cool shower to help decrease your body temperature.
Temperature controlled bedding
If night sweats are causing you constant issues then it may be worth considering a mattress and bedding that has temperature control technology. Some spring mattresses have a temperature controlled layer, which can help regulate your temperature during sleep. Consider purchasing a mattress and bedding with this technology as it may make a difference.
Additional advice
If you often sweat at night, there is a risk that you are shortening the life span of your mattress because the mattress absorbs the moisture from your body. To protect your mattress it is worth considering protective sheeting or a mattress pad. The latter can even increase the comfort of the bed, which naturally leads to a better sleep.
Read more about how to maintain your mattress and thereby prolonging its life span.
Sources
http://www.webmd.boots.com/sleep-disorders/guide/night-sweats-cold-sweats
http://www.medicalnewstoday.com/articles/296818.php
http://www.huffingtonpost.com/2014/09/17/stress-and-sleep_n_5824506.html
