Cooling Tips for Night Sweats and Hot Flashes

Cooling Tips for Night Sweats and Hot Flashes

Published by Ethan Wright on 26th Nov 2020

Night sweats mean having hot flashes in your sleep, and this can wake you up, with bed swamping with your sweat. Which will mean that you’ll have a very poor sleep and might experience fatigue, irritation, brain fog (you cannot focus or concentrate), and reduced libido the next morning.

Night sweats or hyperhidrosis are a fairly common problem and can be the result of lots of things like infections, stress or side effects to medicine. Sometimes, however, they can be a sign of more serious complaints which is why the first thing you should do is make an appointment to see your doctor. They can work out why you’re sweating and suggest potential changes to make tailored to your house and lifestyle. But while you’re waiting for the day of your appointment, you might like to try the following:

Watch Your Lifestyle

Alcohol, drugs, and smoking can be a contributing factor. As you’ve cut these out, don’t drink caffeine or any hot drinks up to three hours before you go to bed. Cut out spicy foods, acids like citric fruits, sugars, and fatty meats, and be sure to drink lots of water. Get regular exercise, but not before bed.


Get a proper night-time routine and wind down before going to bed. Relax and go to bed at the same time each time to get a good eight hours sleep. Don’t get worked up about the fact that you might sweat, as anxiety may make things worse.

Keep the bedroom cool

Keep an electric fan or air conditioning system in your room so that you can adjust the temperature accordingly. Opening a window at night is another good idea as well. The ideal temperature for sleeping is between 16 to 20-degree Celsius.

Quick fixes

Talcum powder may help, but maybe messy one sweating occurs. Antiperspirant can block pores although this is clearly only a temporary fix. It might feel like wearing clothes is counterproductive but many people report that like pajamas and even a hat helps to regulate their body temperature during sleep. Natural fibers allow the skin to breathe better, so use those for the night were embedding. A cold shower before bed may also help.

Wear Comfy Clothes

The key to getting rid of night sweats and hot flashes is keeping cool and wearing the right clothing is a must. Fill your wardrobe with cotton and linen clothes because they allow your skin to breathe. Avoid clothing made of synthetic materials, like wool and silk, since they tend to keep your body heat.

Herbal Remedies

Remember, no hot drinks before bed, but Violet herb, Elder herb, and Chickweed might help lower your body temperature. Plants are said to improve oxygen flow such as Dong Quai, Dandelion, or Yellow Dock may also help.

Exercise everyday

Just 30 minutes of exercise a day can help to prevent night sweats. A healthy body can lead to a healthy mind, and vice versa. By hitting the gym daily, you will reduce stress and can manage your night sweats episodes. Alternatively, if you don’t want to run or go to a gym, consider taking the stairs at work and walking to as many places as possible. Simple lifestyle changes can make a big difference, so by increasing the distance you walk in a day will have similar benefits to running or doing a routine workout.

Some people experience relief when they do meditation, deep paced breathing, yoga, and other treatments like acupuncture can also be helpful.

Try these tips and be freed from messy swamps of sweats when you wake up.

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