If you're waking up drenched in sweat and it's not due to a blazing summer night or heavy blankets, you might be experiencing night sweats. A recent study revealed that approximately 41% of over 2,000 adults surveyed reported suffering from this uncomfortable phenomenon. While night sweats are relatively frequent, persistent sweating could indicate underlying health issues. Fortunately, consultations with medical professionals can provide essential insights and remedies.

Recently, we consulted with Dr. Deepali Misra-Sharp, a GP partner and menopause expert, and Dr. Vera Martins, a Lifestyle Medicine Practitioner and Master Herbalist, to uncover effective strategies for preventing night sweats and improving sleep quality.

What Are Night Sweats?

Night sweats involve episodes of excessive sweating that can soak through pajamas and sheets, occurring during sleep without external heat factors like a warm room or heavy bedding. Dr. Misra-Sharp points out that night sweats are particularly common among women experiencing menopause or perimenopause, as hormonal fluctuations often play a significant role. These incidents can disrupt sleep patterns, leading to fatigue during the day.

How to Prevent Night Sweats

Although managing night sweats can seem daunting, implementing these five strategies may help you sleep soundly without interruption:

1. Maintain a Cool Sleep Environment

Keeping your sleep space cool is crucial. Dr. Misra-Sharp recommends aiming for a room temperature around 18°C (65°F). Utilize fans and air conditioning, or simply open a window to improve airflow. Investing in cooling mattresses and bedding made from natural, moisture-wicking fabrics like cotton or bamboo can further aid in combating heat.

2. Adjust Your Diet

Nutrition plays a vital role in overall sleep quality. Dr. Martins advises avoiding known triggers such as alcohol, caffeine, spicy foods, and smoking. Additionally, steering clear of ultra-processed foods and maintaining hydration levels with at least 1.5 liters of water a day can help mitigate night sweats.

3. Consider Hormone Replacement Therapy (HRT)