Night Sweats: 6 Causes of Sweaty Nights

Do you wake up to clammy, damp sheets? Night sweats can affect both young and old, and there are several reasons for sweating when the sun is down. Here are six common reasons why you might sweat excessively at night!

Oct 01, 2024by Angelica Svensson

6 min read

Menopause

There are some situations where we naturally break out in a sweat: For example, when we're lying under the sun on a hot summer day or when we're well into a workout. But when we get under the duvet just to go to sleep, we rarely expect the sweat drops to come rolling in.

If you wake up clammy and drenched in sweat, you're probably experiencing what's known as night sweats.

It's perfectly normal to experience fluctuations in body temperature when you sleep and this can sometimes cause you to experience night sweats. While it can be annoying, it's rarely dangerous. But it might be a good idea to see a doctor if the problem persists.

In this article, we dive into 6 common night sweats causes.

1. Alcohol Before Bedtime

For many, having a glass of wine or a drink in the evening can feel relaxing. But - it can also lead to an increase in body temperature, and thus become a cause of night sweats.

When we sleep, the muscles of the upper airways are naturally more relaxed. But alcohol further weakens this muscle tightening.

In addition, alcohol acts as a stimulant by increasing heart rate. Both of these physiological changes can increase our body temperature.

Therefore, if you suffer from night sweats, it may be a good idea to limit alcohol before bedtime.

2. Night Sweats and Stress

Stress and night sweats can also be related. It's not unusual to experience night sweats if you feel anxious or stressed. When the brain is in high gear, the body also becomes more activated.

Try to incorporate some good, relaxing routines before bedtime:

Take a nice hot shower before you go to bed.
Avoid screens - try reading a book instead.
Make the environment relaxing: Dim the lights and open the bedroom window to make the room cool.
Talk to your GP: Long-term and recurring stress can have underlying causes that need to be identified and addressed.

3. The Wrong Nightwear

If you get hot, clammy and sweat a lot at night, it could simply be that you're wearing too much clothing or a too warm duvet.

In addition, some mattresses ‘breathe’ worse than others.

A good bedroom environment should be cool.

Make sure the bedroom is cool. Lower the thermostat and/or use a fan.
Opt for a thin, lightweight nightgown instead of pyjamas made of heavy material.
Cover the duvet with lightweight bedding and avoid fleece, flannel, down and synthetic fibres.
Foam mattresses are generally very warm as they are less breathable.

Menopausal woman having hot flashes — Menopausal sweating: Many women experience hot flushes during menopause, and night time sweats and menupause ore often connected.

4. Night Time Sweats in Menopause

You've probably heard of hot flushes during menopause?

When we enter menopause, it's not uncommon for night sweats to accompany it. In fact, around 75% of menopausal women will experience night sweats.

READ MORE: 5 Good Treatments for Menopause

Night sweats during menopause usually peak in the first few years and then decrease over time.

Tips when you sweat at night during menopause. menopause:

Avoid triggers such as alcohol, spicy food, caffeine and smoking that can trigger sweating.
Cool yourself down. If you wake up clammy and sweaty, air your legs and neck, drink a glass of cold water, put a cold washcloth on your head or rinse your wrists in cold water.
Consider lifestyle changes: Lose weight if you are overweight and limit the amount of stress in your life.
Red clover is a plant extract that can have a positive effect on the body's ability to regulate temperature. Read more about red clover.

Talk to your doctor if none of these measures help after you have reached menopause and if you want medical help.

5. Underlying Causes of Night Sweats

Even if you sweat a lot at night, there isn't necessarily anything wrong. However, in some cases, there may be underlying causes for night sweats.

For example, the cause could be hyperhidrosis - a condition that causes you to sweat more than normal.

Tips for those with hyperhidrosis:

Buy a good antiperspirant, but remember that deodorant doesn't reduce sweating, it only covers the bad odour.
Think about what you wear. Go for loose clothing that your body can breathe in. Preferably made of material that has moisture-wicking or quick-drying properties.

Hyperhidrosis is a relatively rare condition that affects less than 3% of people. It's not a serious condition, but it can be distressing for those who have it.

6. Nightmares

If you suffer from sleep apnoea or recurring nightmares, it's also not uncommon to wake up clammy and in a cold sweat. Cold sweat is when you sweat even though your body is not warm.

Regular exercise and a good circadian rhythm can help prevent nightmares.
Another tip is to close your eyes, try to imagine the nightmare as vividly as possible. Engage many senses at the same time (sight, hearing, smell, touch, taste).
Create a brand new version of the dream and recreate it just before you go to bed. Tell yourself that this is the new version you will dream about tonight.

Night sweats can also have hormonal causes.

Sources for the article:

Menopause Night Sweats Treatment

If you are dealing with the hormonal changes associated with menopause, you can have a look at our supplement 4HER Menopause, which contains red clover among other ingredients to support your body under this transition.