5 Tips for Reducing Night Sweats

Your lifestyle and habits play a key role in sleep hygiene. If night sweats rob you of sleep, it might be time to reevaluate some of those habits and perhaps begin some new ones. 

At Balance Hormone Center in Norman, Oklahoma, we use integrative, personalized care through natural treatment methods. From hormonal imbalances to nutritional deficiencies, our primary provider, Gordon Hart, PA-C, and his team determine the root cause of your night sweats to provide fast and effective relief.

What are night sweats and what causes them?

Night sweats are severe bouts of heavy perspiration that keep you awake at night. Typically, the nighttime sweating wakes you from sleep, and sometimes you may even need to change drenched sheets and blankets. 

For many women, the root cause of night sweats is the hormonal fluctuations during menopause. But both men and women can suffer from night sweats due to infections, medications, or lifestyle habits.

The therapy for night sweats is always based on the cause. If an infection is the cause of your night sweats, the sweats subside on their own once the infection has cleared up. If you consume too much caffeine, tobacco, or alcohol, you might also wake up in a sweaty bed. 

If a particular drug is responsible for the sweating, we can advise you on alternative therapies. Targeted hormonal balancing therapies are a gentle way to reduce stress and nighttime sweating. Usually, once we have treated the underlying cause, the sweating stops, too. 

Practical tips against night sweats

Hormonal imbalances leave you exhausted, especially after a night of restlessness and sweating. Here are five strategies to help you reduce night sweats.

Eliminate alcohol

Alcoholic beverages affect your central nervous system, circulatory system, and almost every part of your body. Drinking alcohol increases your heart rate, causing your blood vessels to widen, triggering night sweats. 

If you usually drink alcohol every day and suddenly stop, you might experience night sweats from withdrawal. The sweating eventually stops on its own after a few weeks. Still, you should see a professional before making any drastic changes to your lifestyle.

Avoid spicy and fatty foods

This tip is especially true in the evenings. Although no specific foods are linked directly to night sweats, some trigger an overproduction of acid in your body. The excess acid worsens acid reflux, which is a contributing factor in night sweats. 

Some people experience what’s informally called “meat sweats.” Excess quantities of protein-rich foods cause physical symptoms like excessive sweating. Alcohol and protein both force the body to work harder to break down lots of protein, which can increase your body temperature, causing night sweats. 

Some foods to avoid in the evening or altogether include:

• Chocolate
• Citrus
• Tomato-based foods
• High-fat foods
• Spicy foods

Incorporate exercise

Exercise frequently and regularly during the day to prevent excessive sweating at night. A recent study showed that women experiencing night sweats who were also sedentary had marked reduction of hot flashes after incorporating biking or jogging for 45 minutes a day, four or five times a week. 

Start meditating

Sometimes the fear of another lousy night leads to growing inner restlessness and stress. You might suppress your tiredness by drinking lots of coffee, or stay up too late to get a good night’s sleep. 

Meditation and mindfulness practices are proven to relieve stress and reduce night sweats.

A sensible daily schedule, targeted stress management, and regular relaxation are essential. Try to relax before bed with a nice book or soothing music to switch off your day before turning off the light.

Seek hormonal balance

Hormone replacement therapy (HRT) fixes low levels of hormones like testosterone, estrogen, and thyroid hormones. In turn, hot flashes, night sweats, and poor sleep cycles become a problem of the past. 

HRT is tailored to your specific needs and hormonal requirements, so we can directly target the problem causing your night sweats. At Balance Hormone Center, we use bioidentical hormone replacement therapy (BHRT) whenever possible to prevent unwanted side effects.

When to see a specialist

Often the triggers of night sweats are harmless without any further symptoms and can be treated well with changes in your sleeping habits and stress reduction. 

If night sweats prevent you from living your best life, you should also consider supplemental therapies like nutritional support, weight loss programs, or menopause treatment.

Call us today at 405-247-0289 to schedule a consultation. You can also use our convenient online scheduling tool to request an appointment.