Has waking up drenched in sweat become a nightly ritual? Consider this your clue to finding a solution. Because night sweats are more than just a nuisance (and a strain on your basket). If you experience it often enough, it can take a toll on your overall health.

“They can disrupt your sleep and ruin your mood. They may lead to: weight gain This is because when you don't sleep, you eat more and your metabolism changes. “All of these can be cascading effects of night sweats.” Nanette Santoro, MDHe is a professor of obstetrics and gynecology at the University of Colorado School of Medicine and is researching treatments related to menopause.

If you are already struggling with the side effects of night sweats, rest assured that it is never too late to turn things around. Read on to understand why you sweat at night and what steps you can take to reduce your night sweats naturally.

Why do I sweat at night?

There are many reasons why you wake up sweating, many of which have to do with hormones. The most common causes of night sweats are:

1. Hormonal imbalance

The most important factor causing cold sweat is hormonal imbalanceEspecially during menopause and perimenopause. “Night sweats are one of the most common symptoms of menopause. Up to 80% of women At some point in the transition,” says Dr. Santoro. However, night sweats can occur at any stage of a woman's reproductive life, from puberty to menopause.

The cause of the confusion here is estrogen, which not only helps regulate the menstrual cycle, but also helps regulate the body's core temperature. research shows Fluctuations in estrogen levels associated with menopause can effectively disrupt the body's internal thermostat, located in the hypothalamus.

As a result, the brain can perceive temperature changes even in places where there are no temperature changes at all. Therefore, estrogen levels Promotes cooler body temperature.If it drops randomly, your brain may misinterpret this as an increase in core temperature and activate the sweat response to cool your body when it isn't really needed.

2. Mood stabilizer

Mood stabilizers are sometimes Prescribed to treat night sweats. “However, the same medications used to treat night sweats can sometimes cause night sweats,” says Dr. Santoro.

The reason is unclear, but Dr. Santoro says that because certain antidepressants affect the same areas of the brain that cause night sweats, they may affect brain chemistry in a way that sparks the brain rather than weakens it.

3. Thyroid activity

In some people, the butterfly-shaped thyroid gland at the front of the neck produces more hormones than needed. Hormones produced by the thyroid gland help manage metabolism, which is how the body turns food into energy. However, an excess of these hormones in the body can accelerate many processes, causing rapid heartbeat, unexplained weight loss, nervousness, and excessive sweating.

4. Fever

Fever, which can be caused by a variety of infections, including colds, flu, and chicken pox, can cause your body temperature to spike at night, causing excessive sweating. These night heat spells are a part of you. Immune System Efforts To fight infection.

5. Low blood sugar

If you wake up hungry and laborious? You may have experienced low blood sugar. This is when serum glucose (blood sugar) levels fall below normal. can attack If you skip dinner, exercise late in the day or drink alcohol before bed.

If your blood sugar gets too low, body moves Adrenaline and cortisol help you recover. These are same hormones It induces the “fight-or-flight” response in times of stress by activating the heart rate and releasing glucose into the blood to transfer energy in response to a perceived threat.

This response coincides with sweating, which helps regulate body temperature. Therefore, in rare cases, the body may recognize malnutrition as a stressor and react accordingly.

6. Drinking alcohol

Relaxing with a glass of wine before bed can help you sweat and relax. alcohol As the heart pumps harder to maintain blood flow, blood vessels relax and widen (called vasodilation), which may increase the pulse.

This causes more blood to flow to the surface, causing the skin to feel warm and flushed, which in turn causes the sweat glands to dissipate that heat. And the more you drink more profound This may have this effect.

Any disruptions to your body's internal A/C can also be made worse by the cost of all this vasodilation. Decrease in core temperature This is because all the warm blood is diverted to the surface.

So not only does your skin get warmer and you sweat more, but your internal temperature actually decreases. These effects can become worse as the body tries to balance its core temperature with its surrounding temperature.

7. Drug withdrawal

Alcohol and drugs not only increase your heart rate during use; same effect Trying to quit them can cause night sweats, Dr. Santoro says.

This happens because the nervous system has become accustomed to functioning while using a particular substance and now has to adapt to the new status quo. Your heart rate, blood pressure, and body temperature increase, which can promote a sweat response to cool your body.

8. Chronic sweating

Some people naturally sweat more. Chronic sweating tends to run in families and occurs when the nerves that control sweating become overactive, causing the sweat glands to produce more sweat than normal.

If you experience chronic sweating, you may find yourself sweating profusely throughout the day and night. However, Dr. Santoro points out that with fewer distractions at night, sweating often becomes more noticeable when trying to sleep.

9. Vitamin B12 deficiency

Up to 15% of us receive too little. Vitamin B12This is very important for red blood cell production and nerve function. In extreme cases, deficiency may occur. Contributes to increased activity It is a problem with the sympathetic nervous system that can lead to excessive sweating.

If you believe that side effects may be due to a medication, medication problem, or physiological function, you should consult a healthcare professional.

How to tell if you're sweating abnormally

There are some differences between night sweats and regular sweats.

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normal sweating It tends to continue. “If you sweat, you usually continue to sweat because (the environment) is hot,” says Dr. Santoro. So if you're sweating because your bedroom is a furnace, the sweat pours out pretty consistently until you stick your feet out from under the covers or crack a window to cool off.

Night sweats, on the other hand, are usually spasmodic. “Like hot flashes, night sweats come and go suddenly,” says Dr. Santoro. In fact, the two may often accompany each other, and these flows may repeat intermittently during a night's sleep or over several nights of sleep.

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If you wake up sweating at night, you may feel intense heat starting from your head and moving down through your body. (And if you don't wake up during the night sweats, you probably will, which is another difference from regular sweating.) Nonetheless, once the sweating subsides, chills may follow as your body temperature normalizes. Dr. Santoro says:

Also, unlike normal sweating, if you sweat a lot, you may get soaked and need to change your clothes. You may feel your heartbeat speeding up and your skin turning red.

5 Natural Remedies for Night Sweats

There are a variety of lifestyle strategies that can help minimize night sweats. Of course, it's also a good idea to see your health care provider to find out what's causing it. Although natural remedies can help in many cases, some people may need more specialized treatment to treat their health condition.

With that in mind, here are some behavioral changes that can help you sleep more comfortably throughout the night:

1. Avoid dietary triggers

Some foods can cause night sweats, such as:

• spicy food Chili peppers contain natural compounds like capsaicin, which trick your body into thinking it's overheated. This triggers a cooling response that increases sweat production.
• caffeine It can stimulate the nervous system and increase body temperature. It also sensitizes the nerves It regulates your sweat glands so you can sweat more easily.
• alcoholAs explained earlier, it can cause vasodilation, which brings more blood to the surface of the skin and makes you feel warm and flushed. This may allow your body to cool down by sweating.
• hot drink Cocoa, tea, and coffee can increase your internal temperature. The body can respond by activating the sweat response.

To lower your chances of experiencing night sweats, avoid these dietary triggers closer to bedtime.

2. Reduce stress

Effective stress management can help regulate body temperature. was found It increases in response to stress, especially in the skin. Pause for breathing exercises These are simple steps you can take throughout the day. reduce stress.

When you're stressed, your heart and breathing speeds up. When you intentionally slow your breathing, you are telling your body's stress response to stop. Aim to breathe in and out slowly and deeply for a few minutes in the morning, during the day, and before bed.

3. Choose a supplement*

Some natural ingredients may help combat stress and anxiety.

However, some supplements may interact with medications or medical conditions, so consult your doctor before trying them.

4. Shower with cold or lukewarm water

Exposing your body to high heat, such as while taking a hot shower, may make you more likely to experience night sweats, says Dr. Santoro. If you shower right before bed, keep the water lukewarm or cold to prevent your body temperature from spiking. If that's not part of your regimen, try cooling off with a cold shower before bed.

5. Cool your surroundings

To avoid sweating at night, keep your bedroom cool.

• Use a fan, open a window, or turn on the air conditioner.
• Cool bedroom accessories can also help. “I’m sure some of my patients use cooling mattresses,” says Dr. Santoro. If buying a new mattress is too expensive, try pillows and mattress covers with cooling gel.
• Choose light bedding and layer 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 (FDA). This product is not intended to diagnose, treat, cure, or prevent any disease.