Night sweats are no laughing matter. But they don’t have to ruin your sleep.
Here are three simple changes to your bedtime routine that will reduce your overheating symptoms, based on first-hand experience and feedback from our customers.
These suggestions are applicable to both men and women who experience mild night sweats, to toddlers who overheat (which exacerbates their eczema symptoms).
Your #1 take away: ENSURE AIR FLOW
1. Ensure the fabric you surround yourself with, whether it’s pajamas, bedding, comforters, all permit air to flow and, therefore, provide a natural cooling effect.
Bedding – Choose linen or organic cotton bed sheets (versus polyester)
Check thread count – The higher the thread count of your sheets, the more tightly woven the threads. Air flows less freely through a tight weave. As a result, heat gets trapped, which can induce and exacerbate hot flashes.
Sheets with a lower thread count allow more air flow, which helps release heat and keeps you cooler.
Choose conventional cotton sheets with a thread count of 300 or less (unless it’s 100% bamboo, where 400 thread count is a good balance of high-quality fabric that won’t tear easily and also breathes well)
See our organic cotton sheets that meet the above criteria:
Pajamas – Avoid flannel and polyester nightwear, which trap heat (and increase hot flashes and night sweats)
Check out organic Kids pajama collection:
Comforters / Blankets – Layer your blankets so you can peel them off as your temperature changes.
A down comforter is a popular choice when it comes to bedding, but it’s not your best choice if you are experiencing night sweats and hot flashes.
Like high-thread-count sheets, down comforters trap heat, increasing your body temperature and triggering hot flashes.
Consider organic wool comforters:
Did you know? Wool regulates body temperature – keeps you warm when it is cold and cool when it is warm. Wool absorbs moisture – it is able to absorb up to 30% of its weight in moisture. And there are pockets in the wool that trap heat and let the air circulate near your body. In this way, your body temperature is regulated.
2. HAVE WATER NEARBY
It is important to keep your body hydrated.
- Drink some cold water before going to bed
- Always keep a glass near you so you can have a quick and easy way to relieve your symptoms in the middle of the night
- Drinking water on the onset of an episode will also help reduce its length
3. KEEP A TOWEL NEARBY
I’ve read that 75% of menopausal women experience night sweats during the transitional period
Women often find themselves drenched in so much sweat that they need to change the bed sheets before being able to fall back to sleep.
Sleeping on a towel can help you avoid soaked sheets. But make sure the towel is soft and absorbent.
Additionally, keep a towel by the side of your bed so you can mop up any sweat from your head and chest during the night.
Consider bamboo and organic cotton towels:
While you may not be able to avoid these symptoms completely, the above suggestions help to decrease the frequency and severity of hot flashes and night sweats.
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