Has waking up drenched in sweat become a nightly ritual? Consider this your clue to find a solution. Because night sweats are more than annoying (and put a strain on your cart); When experienced often enough, they can harm your overall health.
“They can ruin your mood by interrupting your sleep. They can lead weight gain Because when you don't sleep, you eat more and your metabolism changes. “All of this could be a cascading effect of night sweats,” he says. Nanette Santoro, MDHe's a professor in the department of obstetrics and gynecology at the University of Colorado School of Medicine who researches treatments for menopause.
If you're already struggling with 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 several possible reasons why you might wake up drenched in sweat, and most of them are linked to your hormones. Here are the most common causes of night sweats.
1. Hormonal imbalance
The main factors that cause night sweats are: hormonal imbalanceespecially during menopause and perimenopause. “Night sweats are among the most common symptoms of menopause. up to 80 percent of women at some point in their transition,” says Dr. Santoro. But night sweats can occur at any stage of a woman's reproductive life, from puberty to postmenopause.
The agent of chaos here is estrogen, which not only helps regulate your menstrual cycle but also helps regulate your body's core temperature. Research shows Fluctuations in estrogen levels associated with menopause can effectively mess up your body's internal thermostat, located in the hypothalamus.
As a result, your brain can detect changes in temperature even though they are not present. So when estrogen levels promotes cooler body temperaturesIf it drops arbitrarily, your brain may misinterpret this as an increase in core temperature and activate the sweat response to cool the body when it's not actually needed.
2. Mood stabilizing drugs
Mood stabilizers sometimes prescribed to treat night sweats. Dr. “But the medications we use to treat night sweats can sometimes cause them,” notes Santoro.
It is not clear why, but Dr. Some antidepressants affect the area of the brain that causes night sweats, Santoro says, so they may affect brain chemistry in ways that spark rather than weaken it.
3. Thyroid activity
In some people, the butterfly-shaped thyroid gland in the front of the neck secretes more hormones than necessary. Hormones produced in the thyroid help manage metabolism, which is how your body turns food into energy. But when these hormones are excessive in your system, many processes can accelerate, causing rapid heartbeat, unexplained weight loss, irritability, and excessive sweating.
4. Fire
Fever, which you may get from various infections (cold, flu, chickenpox, etc.), can cause your body temperature to rise at night, causing excessive sweating. Heat spells are yours tonight efforts of the immune system to fight infection.
5. Low blood sugar
Have you ever woken up hungry? And sweaty? You may have experienced low blood sugar. This is when your serum 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 blood sugar drops too low the body takes action adrenaline and cortisol help heal it. These same hormones This activates the “fight or flight” response during times of stress by increasing your heart rate and releasing glucose into the blood to provide energy in response to perceived threat.
Concurrent with this response is triggered sweating to help regulate body temperature. Therefore, in rare cases, your body may perceive malnutrition as a stressor and react accordingly.
6. Alcohol consumption
Relaxing with a glass of wine before bed can prepare you for a sweaty rest. Alcohol It can cause your blood vessels to relax and widen (known as vasodilation) and your heart rate to speed up as your heart pumps harder to maintain blood flow.
This can cause your skin to feel hot and flushed as more blood flows to the surface, which then triggers sweat glands to dissipate that heat. And the more you drink, the more deeper This may be the effect.
The damage to your body's internal air conditioning can also be compounded by the cost of all this vasodilatation: drop in core temperature as all that hot blood is directed to the surface.
So, not only does your skin get hot and sweaty, but your core temperature also decreases; This effect may be worsened as the body attempts to establish a balance between core and environmental temperatures.
Article 7 Withdrawal
Alcohol and drugs not only increase heart rate during use, but also same effect Dr. Trying to quit them causes night sweats, Santoro says.
This is because your nervous system has become accustomed to working while using the given substance and now must adapt to a new status quo. Heart rate, blood pressure, and temperature may increase, causing the sweat response to cool the body.
8. Chronic sweating
Some people naturally sweat more. Chronic sweating often runs in families and results when the nerve that controls sweating becomes oversensitive, causing the glands to produce more sweat than normal.
If you experience chronic sweating, you may sweat intensely day and night. However, Dr. Santoro states that as distractions decrease at night, sweating becomes more noticeable when trying to sleep.
9. Vitamin B12 deficiency
Up to 15 percent of us receive too little vitamin B12It is crucial for red blood cell production and neurological function. In extreme cases, deficiency may occur. contribute to increased activity sympathetic nervous system, which can lead to excessive sweating.
If you think you are experiencing adverse effects due to any medication, substance problem, or physiological function, you should consult a healthcare professional.
How Do You Know If You're Sweating Abnormally?
There are some differences between night sweats and plain sweating.
Duration
normal sweating It tends to be permanent. “If you sweat, you usually keep sweating because [the environment is] It's too hot,” says Dr. Santoro. So, if you're sweating because your bedroom is a blast furnace, the sweat will flow pretty constantly until you stick your feet out from under the covers or open a window to cool off.
Night sweats are typically spasmodic. Dr. “Like hot flashes, night sweats come on suddenly and then disappear,” says Santoro. In fact, the two can often accompany each other, and this rhythm may repeat intermittently throughout a night's sleep or multiple nights' sleep.
Intensity
If you're awake while sweating at night, you may feel an intense heat sensation that starts in your head and moves down your body. (If you're not awake during night sweats, you'll probably be awake, which is different from regular sweating.) Regardless, once it subsides, the feeling may be followed by a chill as your body temperature returns to normal, Dr. Santoro says.
Additionally, unlike common sweating, you may find that you sweat so much that you get wet and have to change your clothes. You may also notice that your heart beats faster and your skin turns red.
5 Natural Solutions Against Night Sweats
There are a variety of lifestyle strategies you can use to help minimize night sweats; Of course, it's also a good idea to see a healthcare professional to find out what's causing them. While natural remedies can help in many cases, some people may need more specialized care to treat a health problem.
With that in mind, here are behavioral changes that can help you sleep drier through the night.
1. Avoid dietary triggers
Some foods can trigger night sweats:
- spicy foods Like peppers contain natural compounds like capsaicin that trick your body into thinking you're overheating. This triggers a cooling response that accelerates sweat production.
- Caffeine It stimulates your nervous system, which can cause your body temperature to rise. At the same time sensitizes nerves It controls your sweat glands so you can sweat more easily.
- AlcoholAs explained previously, it can cause vasodilation in blood vessels, bringing more blood to the skin surface and making you feel hot and flushed. In response, your body may release sweat to cool you down.
- hot drinks Cocoa, like tea and coffee, can raise your core temperature; your body may respond by activating the sweat response.
Avoid these dietary triggers before bed to reduce your chances of night sweats.
2. Reduce stress
Effective stress management can help balance body temperature. found It increases in response to stress, especially in the skin. Pausing for: breathing exercises It's a simple step you can take throughout the day. reduce stress.
When you're stressed, your heart and breathing rate accelerate. By deliberately slowing your breathing, you are telling your body's stress response to retreat. Aim to spend a few minutes doing slow, deep breathing in the morning, at noon, and before bed.
3. Try selected supplements*
Some natural ingredients may help combat stress and anxiety.
However, some supplements may interact with medications or health conditions; so consult your doctor before trying it.
4. Take a cold or warm shower
Dr. Exposing your body to high heat (like during a hot shower) can increase the likelihood of night sweats, Santoro says. If you shower close to bedtime, keep the water lukewarm or even cold to prevent your body temperature from rising rapidly. If this isn't part of your regimen, try cooling down with a cold shower before bed.
5. Cool your environment
Keep your bedroom cool to prevent night sweats.
- Use a fan, open windows or turn on the air conditioner.
- Cooling room accessories can also help. Dr. “Some of my patients rely on cooling beds,” Santoro says. If a new mattress is a huge investment, try pillows and bedspreads that contain cooling gels.
- Opt for lightweight bedding and fold it to shed as needed throughout 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.
