Have you ever woken up in the middle of the night and found yourself to be drenched in sweat? Are your pajamas and bed sheets soaking wet even though the air conditioner is set to a comfortable temperature? If the answer to these questions is “yes”, then there is a really good chance that you are experiencing night sweats.
When you turn 40 (or sometimes earlier), the odds of you experiencing night sweats increase. While this condition can be the result of certain infections, cancers, and medications, it is most often connected to a combination of hormone levels and lifestyle factors.
The Hormone Roller Coaster
Night sweats belong to a subset of symptoms known as vasomotor symptoms, which are all caused by the dilation or constriction of blood vessels. Not only are vasomotor symptoms the most common symptoms associated with menopause, but they are also often the first symptoms that women experience as they undergo the menopausal transition during perimenopause. In fact, as many as 75 percent of women in this phase of life marked by fluctuating hormone levels experience night sweats and other vasomotor symptoms.
The hormones primarily responsible for vasomotor symptoms during the menopausal transition are estrogen and progesterone. The decreasing levels of these two hormones cause the hypothalamus to struggle in regulating body temperature, which leads to the body producing excessive amounts of sweat to address the sudden increase in body temperature.
Night sweats can also affect men as they age, often because of declining testosterone levels. This natural result of the male aging process is a form of secondary hypogonadism where the hypothalamus produces declining amounts of testosterone over time.
There are also certain hormonal imbalances that can lead to night sweats in both women and men. High levels of cortisol, which is also known as the “stress hormone”, is a known source of night sweats. Cortisol plays an important role in the body’s natural stress response, but it can have a negative impact on whole body health during repeated and extended periods of stress. When not addressed properly, stress can lead to chronic stress: a condition marked by sustained high levels of cortisol. When levels of cortisol remain high, they can lead to sleep disturbances like sleep apnea and night sweats.
An overabundance of thyroid hormones, which can be the result of an overactive thyroid gland (hyperthyroidism), can also lead to a variety of sleep disturbances that include night sweats. While high levels of cortisol can be addressed with healthy lifestyle management, you should consult with a medical professional if you think that you may be struggling with hyperthyroidism.
Healthy Habits Lead to Healthy Sleep
The good news is that you can often improve your chances of getting quality sleep with healthy lifestyle habits that promote optimal sleep cycles. By making healthy choices, you can even reduce the risk of night sweats.
Exercise and Stick to a Healthy Diet
Not only can regular exercise reduce the risk of excess body fat and support optimal whole-body health, but it can also promote healthy sleep cycles as well. The most impactful way that a daily exercise routine can influence sleep quality is through its effect on stress and cortisol. We already know how chronic stress and high cortisol levels can lead to night sweats and other sleep disturbances. Regular exercise has shown the potential to reduce stress and, therefore, cortisol levels.
Proper nutrition is also a key component of consistent quality sleep cycles. Certain foods contain essential vitamins and other select nutrients that have been recognized for their ability to support healthy sleep cycles, including tryptophan, fiber, melatonin, and serotonin. These foods include:
- Eggs
- Milk
- Cheese
- Tart cherries
- Poultry
- Vegetables
- Salmon, herring, tuna and other fish that are rich in healthy oils and fats
- Oysters
- Beans
- Kiwi fruit
- Breads
- Pumpkin seeds
While certain foods have the potential to promote healthy sleep cycles, it is important to avoid large meals close to bedtime. Doing so can reduce the risk of acid reflux and other sleep disturbances. There are also a variety of foods that you should avoid to give yourself the best chance of enjoying a good night’s sleep, including:
- Foods low in fiber
- Foods rich in carbohydrates and saturated fat
- Foods rich in sugar
- Spicy foods
Avoid Alcohol, Smoking and Caffeine
Caffeine is a well-known sleep disruptor. Ingesting small amounts in the morning should not have a negative impact on sleep cycles. However, ingesting excessive amounts of caffeine can make it difficult to both fall and stay asleep. Ingesting caffeine late in the day can also have this same impact on sleep cycles, even when ingested in small amounts.
Drinking alcohol can also have a negative impact on sleep health, especially when ingested close to bedtime. Even though alcohol is classified as a depressant, it is known to elevate your heart rate. Smoking cigarettes and consuming caffeine also have the same effect on your heart rate. In doing so, these substances can actually raise your body temperature and lead to night sweats.
Practice Healthy Sleep Hygiene and Maintain a Comfortable Bedroom Environment
Sleep hygiene refers to both the habits and environment that influence sleep quality. Some of the best tips to maintain a comfortable environment that is conducive to getting quality sleep include:
- Maintain a cool, comfortable temperature in the bedroom
- Adhere to a consistent sleep-wake schedule
- Wear loose, breathable clothing
- Use a cool and breathable mattress, bed sheets and pillow case
- Avoid the use of bright electronics in the bedroom before bedtime
- Avoid the use of bright lights right before bedtime
- Maintain a dark, quiet environment when trying to sleep
- Try to wind down 30 minutes before bedtime with relaxing activities like reading or listening to soft music or podcasts
- Experiment with calming scents like lavender in the bedroom
Learn More About Why You Are Experiencing Night Sweats and What You Can Do to Stop Them
If you find that healthy lifestyle management alone is not addressing your night sweats, you may find it helpful to speak with a hormone replacement therapy (HRT) specialist. An EvexiPEL certified practitioner can analyze your hormone levels and figure out if the source of your night sweats can be attributed to hormonal imbalance or another underlying condition. Find your nearest EvexiPEL certified provider and discover how you can enjoy quality sleep again!
