Beat The Heat: How To Stop Night Sweats And Stay Cool 

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After a long day of working to keep cool in the blazing summer heat, the last thing anyone wants to do is fight night sweats. But, according to a 2023 Gallup poll, 14% of adults “run hot” while trying to snooze. Underlying issues, like hormonal changes, side effects from medications, or hyperthyroidism can cause these hot flashes.

If that’s not your issue – and sticking one leg out from under the comforter or flipping the pillow over to the cool side is no longer cutting it – try these tips for staying cool:

Skip the Nightcap and Heavy Midnight Meals

While a glass of wine can help you wind down, you may eventually sweat it out later in bed. James Rowley, MD, Critical Care & Pulmonology Specialist and Former President of the American Academy of Sleep Medicine, suggests having your last drink at least four hours before bed so your body has time to process the alcohol. “Alcohol is a sedative, so it helps you fall asleep. But once it wears off, you can have rebound wakefulness and poor sleep,” Dr. Rowley explained. Your cheat meal should be at least three hours before bed for the same reason. Greasy, spicy, and sugary foods can cause indigestion. Giving your stomach enough time to settle can help keep you from running hot at night.

Take a Warm Bath or Shower

Regular exercise aids in healthy snoozing, however, if you want to keep night sweats at bay, a workout right before bed is not your go-to. That’s because exercise increases your body’s temperature – which may take up to 90 minutes to completely go down. Though submerging in warm water when trying to stay cool seems irrational, Angela Holliday-Bell, MD, a board-certified physician and sleep specialist, says it actually does the opposite. She explains that taking a warm bath or shower can help improve blood flow to your extremities, decreasing the central body temperature.

Keep Your Room Cool Room

Have you ever found yourself nodding off in a cold classroom or office? That’s because a cool room equals cool body temperature and natural boosts of melatonin aka sleep hormones. You can easily create the same effect at home. Prep your bedroom for non-sweaty, quality sleep by lowering the thermostat or using a fan. Work smarter, not harder by keeping blinds and curtains closed during the day.

Opt for Cool Bedding

In addition to a cool room, proper bedding makes a world of difference when it comes to beating night sweats. A brand-new mattress may be a stretch, but a cooling pad or gel bead topper can be a quick fix. Some people even put their pillow cases in the freezer! For sheets, breathable fabric like cotton is your best bet. Avoid microfiber or polyester material, as they trap heat.

Wear Pajamas with Breathable Fabric

Again, keeping the body cool at night means avoiding heat-absorbing fabrics. Opt for light, natural cloth that allow air to flow and heat to escape the body. Microfiber, polyester, and fleece are no-go’s; cotton and linen are ideal.

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Doctors Recommend Tips To Beat Night Sweats was originally published on elev8.com