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Night Sweats

Category: Night Sweats

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Night Sweats in Women: From Perimenopause to Menopause and What Actually Helps

Night Sweats

Night sweats are one of the most common and most disruptive symptoms that women experience throughout their lives. While menopause gets most of the attention, hormonal night sweats can start much earlier than many women expect and can be triggered by a range of factors beyond just the menopause transition.

If you are a woman dealing with night sweats, this guide covers everything from the hormonal causes to practical solutions, including what actually works for managing them day to day.

A woman sitting up in bed looking exhausted due to night sweats

Why Do Women Get Night Sweats?

Women are more prone to night sweats than men, primarily because of the hormonal fluctuations that occur throughout a woman's life. Oestrogen plays a direct role in how the hypothalamus (the brain's thermostat) regulates body temperature.

When oestrogen levels shift, whether up or down, the hypothalamus can become hypersensitive to temperature changes and trigger sweating in response to very minor fluctuations that it would normally ignore.

Infographic showing how hormones affect the hypothalamus and body temperature

This means night sweats can occur during several different life stages: before your period, during pregnancy, after giving birth, during perimenopause, and through menopause. They can also be caused by the same non hormonal factors that affect everyone, including stress, medications, alcohol, and underlying health conditions.

Night Sweats Before Your Period

Many women notice that they sweat more at night in the few days before their period starts. This happens because of the hormonal changes that occur during the luteal phase of your menstrual cycle, the phase between ovulation and the start of your period.

After ovulation, progesterone levels rise significantly, which slightly raises your basal body temperature. In the days before your period, both progesterone and oestrogen drop sharply, and this hormonal shift can trigger the hypothalamus to respond with hot flushes and sweating, particularly at night.

Premenstrual night sweats are usually mild compared to menopausal sweats and tend to resolve once your period starts. If they are particularly severe or disruptive, it is worth mentioning to your GP, as they can sometimes be connected to premenstrual dysphoric disorder (PMDD) or other hormonal issues.

Perimenopause and Night Sweats

Perimenopause is the transition phase leading up to menopause, and it can begin years before your periods actually stop. Most women enter perimenopause in their mid 40s, but it can start as early as the late 30s.

During this time, your hormone levels start to fluctuate unpredictably, and night sweats are often one of the first symptoms women notice.

Close up of a woman showing common night sweat symptoms during perimenopause

Perimenopausal night sweats can be confusing because your periods may still be regular (or at least semi regular), so you might not immediately connect the sweating to hormonal changes. You might assume it is stress, or your bedroom, or something you ate. But if you are in your late 30s or 40s and have started sweating at night when you did not before, fluctuating oestrogen is a likely explanation.

Sweating around the neck and chest area is particularly common during perimenopause. This area has a high concentration of both sweat glands and blood vessels near the surface of the skin, which makes it especially responsive to hormonal triggers. If you have noticed that your neck and chest are where you sweat the most at night, you are not imagining it, and you are certainly not alone.

Night Sweats During Menopause

Menopause itself is defined as the point when you have gone 12 months without a period. By this stage, oestrogen levels have dropped significantly and permanently, and this sustained low oestrogen is what drives the most intense and persistent night sweats.

Research consistently shows that around 75% of women experience hot flushes and night sweats during the menopausal transition, with approximately 30% experiencing severe symptoms.

A study of over 10,000 postmenopausal women published in BJOG found that more than half were still experiencing symptoms an average of 10 years after their last period, and around 40% of women aged 60 to 65 still report ongoing hot flushes and night sweats.

The severity varies enormously from person to person. Some women have mild sweats that are more of an inconvenience, while others experience drenching episodes that soak through nightclothes and bedding, sometimes multiple times per night.

Menopausal night sweats tend to follow a pattern. You might feel a sudden wave of heat that starts in your chest or face and spreads outward, followed by intense sweating, and then often a chill as the sweat evaporates and your body overcools. This whole cycle can happen in a few minutes, but the disruption to your sleep lasts much longer.

How Long Do Menopausal Night Sweats Last?

This is one of the most common questions women ask, and unfortunately the answer is not as reassuring as most people hope. The SWAN study, which tracked over 3,300 women from diverse backgrounds, found that the median duration of vasomotor symptoms was 7.4 years.

Women who started experiencing symptoms before their periods stopped had them for an average of 9 to 10 years. When symptoms did not begin until after the final menstrual period, the average duration was around 3.5 years.

A chart showing the typical duration of menopause symptoms

About 14% of women experience symptoms for over a decade, and around 20% have symptoms lasting 15 years or more. For some women they resolve within a year or two, while others experience them for a decade or more.

The duration tends to be longer for women who start experiencing hot flushes early in their menopausal transition. The SWAN study also revealed significant variation by ethnicity: African American women experienced the longest duration of symptoms (averaging over 11 years), while Japanese and Chinese women had symptoms for approximately half that time.

Women who were current or former smokers, overweight, stressed, depressed, or anxious also reported longer durations, and for women from certain ethnic backgrounds. Research has also shown that women who are under significant stress or who have a higher body weight tend to experience more prolonged symptoms.

The important thing to take from this is that menopausal night sweats are not something you should just grit your teeth and endure. Given that they can last for years, investing in proper management, whether through medical treatment, lifestyle changes, or both, makes a real difference to your quality of life.

HRT, CBT and Medical Options

Hormone replacement therapy (HRT) is the most effective medical treatment for menopausal night sweats, with research showing it can reduce vasomotor symptoms by up to 75% to 90% in some cases. It works by replacing the oestrogen that your body is no longer producing, which directly addresses the root cause of the sweating.

HRT is available in several forms including tablets, patches, gels, and sprays, and your GP can help you find the right type and dosage.

HRT is not suitable for everyone, and it does come with some risks that your doctor will discuss with you. But for many women, the benefits significantly outweigh the risks, especially when night sweats are severely affecting sleep and daily life.

Cognitive behavioural therapy (CBT) is another option that has gained recognition in recent years. In November 2024, NICE updated its menopause guidance to recommend CBT alongside or as an alternative to HRT.

CBT for menopause focuses on changing the thought patterns and behaviours that can amplify symptoms, including night sweats. It includes developing calming routines, managing the anxiety that night sweats create, and changing sleep behaviours that make symptoms worse.

Other medical options include certain antidepressants (at low doses, specifically for managing hot flushes), clonidine, and gabapentin. These are typically used when HRT is not suitable. Your GP can advise on the best option for your situation.

Natural Remedies for Menopausal Night Sweats

Many women look for natural alternatives to manage night sweats, either because they cannot take HRT or because they prefer to try non pharmaceutical options first.

Sage supplements are one of the most commonly used herbal remedies for menopausal sweating, and there is some evidence that sage extract can reduce the frequency and intensity of hot flushes.

A kit showing natural relief remedies for menopause symptoms

Black cohosh is another popular option, though the research on its effectiveness is mixed. Evening primrose oil, red clover, and St John's Wort are also frequently mentioned, but the evidence for these is limited.

It is important to approach natural remedies with realistic expectations. None of them are as effective as HRT for reducing night sweats, and some can interact with medications. If you are considering herbal supplements, it is worth discussing them with your GP or pharmacist first, especially if you are taking any other medications.

The lifestyle changes covered in our how to stop night sweats guide, including bedroom temperature, diet, exercise, stress management, and choosing the right bedding, are often more impactful than herbal remedies and have no side effects.

The Best Bedding for Menopause Night Sweats

If you are sweating through your sheets multiple times a week, your bedding choices matter enormously. The wrong bedding turns a bad situation into a miserable one, while the right bedding can genuinely improve your comfort even on your worst nights.

Natural fabrics are essential. Bamboo bedding is one of the best options for menopausal night sweats because it is highly breathable, wicks moisture away from your skin, and is naturally antibacterial.

Close up of breathable bamboo bedding suitable for menopause

Eucalyptus bedding offers similar benefits with an especially silky feel. Both are significantly better than cotton for moisture management, and leagues ahead of any synthetic material.

We have put together a dedicated collection of bedding for the menopause that brings together the products specifically designed to help with night sweats and temperature regulation. For a full breakdown of fabrics, duvets, pillows, and what to avoid, see our guide on the best bedding for night sweats.

Keeping Your Sleep Environment Fresh

When you are sweating through your bedding regularly, freshness becomes an ongoing challenge. You wash your sheets, they feel lovely for a night or two, and then the sweat buildup starts again. The bacteria that thrive in warm, damp conditions begin to multiply, and before the week is out your bedding can start to feel stale and smell off.

A daily maintenance routine helps enormously. Pull your duvet back every morning to let your bedding air out and dry. If you can, open a window. Then use a bedding hygiene spray to keep the bacteria in check between washes.

Applying hygiene spray to bedding to keep it fresh

It is a small daily habit that makes a disproportionate difference to how your bed feels at the end of the day. A silk sleep mask is also worth considering if you use one. Silk is naturally cooling and will not trap heat against your face the way synthetic masks do, which can be a real relief during a hot flush.

Sweating Around the Neck and Chest at Night

This is one of the most commonly searched symptoms among women experiencing night sweats, and for good reason. Sweating that is concentrated around the neck, chest, and upper back is particularly common during hormonal changes, and it can be one of the most uncomfortable patterns because these areas are in close contact with your pillow and sheets.

The reason this area is so affected is partly anatomical (high concentration of sweat glands and blood vessels near the skin surface) and partly hormonal (oestrogen receptors in this area make it particularly responsive to hormonal fluctuations).

Anatomical diagram highlighting the neck and chest areas prone to night sweats

Practical tips for managing neck and chest sweating include keeping your hair off your neck during sleep, using a breathable pillowcase (bamboo or silk), wearing a loose low neckline to bed rather than a high collar, and keeping a small hand towel nearby to pat dry if you wake up sweating.

The daily bedding spray routine is especially important here, as the area where your neck meets the pillow tends to be the first place that bacterial buildup creates an unpleasant smell.

postpartum-morning-hydration-bedding

Night Sweats After Pregnancy: Why New Mums Sweat at Night and What Helps

Night Sweats

You have just had a baby. You are exhausted, your hormones are all over the place, and now you are waking up in the middle of the night completely soaked in sweat. As if the night feeds and the sleep deprivation were not enough, your body has decided to add drenching night sweats to the mix.

If this is happening to you, take some comfort in knowing that postpartum night sweats are extremely common, completely normal, and almost always temporary. Research suggests that up to 60% of women on obstetric wards report night sweats, making it one of the most prevalent postpartum symptoms. They are your body's way of adjusting after pregnancy, and while they are uncomfortable, they are not usually a sign of anything to worry about.

This guide explains why postpartum night sweats happen, how long they typically last, and most importantly, what you can do to manage them when you are already running on very little sleep.

A new mother sleeping fitfully with visible sweat patches on her pajamas and damp spots on linen bedding

Why Do You Sweat So Much After Having a Baby?

During pregnancy, your body retains a significant amount of extra fluid. Your blood volume increases by around 45% to 50% during pregnancy, and your body retains an additional 6 to 8 litres of fluid, and your body holds onto additional water in your tissues. After you give birth, your body needs to get rid of all that excess fluid, and it does so through two main routes: urination and sweating.

At the same time, your hormone levels undergo a dramatic shift. During pregnancy, your levels of oestrogen and progesterone are extremely high. After delivery, they plummet. This sudden hormonal drop is similar to what happens during menopause (although much more abrupt), and it has the same effect on your body's thermostat. Your hypothalamus becomes more sensitive to minor temperature changes and responds by triggering hot flushes and sweating.

The combination of fluid shedding and hormonal recalibration is what makes postpartum sweating so intense. It is your body doing exactly what it needs to do, even though it feels deeply unpleasant at three in the morning.

Night Sweats During Pregnancy

Night sweats do not only happen after pregnancy. Many women experience them during pregnancy too, particularly in the first and third trimesters.

In early pregnancy, the surge in progesterone and the increase in metabolic rate can raise your core body temperature, leading to sweating at night. Your body is working significantly harder than usual, even when you are sleeping, and this generates extra heat.

In the third trimester, the increased blood volume, the extra weight you are carrying, and the continuing hormonal changes all contribute to a higher baseline body temperature. Many women find that they feel permanently warm during the last few months of pregnancy, and this frequently translates into night sweats.

Pregnancy night sweats are generally harmless, but if they are accompanied by a fever, chills, or flu like symptoms, you should contact your midwife or GP, as these could indicate an infection.

Infographic explaining why postpartum hormones and fluid shedding cause drenching night sweats

Night Sweats and Breastfeeding

If you are breastfeeding, your night sweats may persist for longer than they would otherwise. Around 29% of breastfeeding women report ongoing night sweats beyond the initial postpartum period. This is because breastfeeding keeps your oestrogen levels suppressed. Low oestrogen is the same hormonal state that causes menopausal night sweats, and it has the same effect on your body's temperature regulation.

Breastfeeding also triggers the release of prolactin, the hormone responsible for milk production, and prolactin can influence your body's thermostat too. On top of that, the physical act of breastfeeding generates heat, especially if you are feeding during the night with your baby pressed against your chest.

This does not mean you should stop breastfeeding to avoid night sweats. The sweating is a manageable inconvenience, and it will resolve once you stop breastfeeding or as your hormone levels gradually adjust. In the meantime, focus on making yourself as comfortable as possible.

How Long Do Postpartum Night Sweats Last?

For most women, the worst of the postpartum sweating lasts for about two to six weeks after delivery. This is the period when your body is shedding the most fluid and your hormones are making their biggest adjustment.

After those initial weeks, the sweating usually becomes less intense and less frequent. However, it can take several months for your hormones to fully stabilise, and some women continue to experience occasional night sweats for longer, especially if they are breastfeeding.

If your night sweats persist beyond a few months, are getting worse rather than better, or are accompanied by other symptoms like a fever, rapid heart rate, or excessive fatigue, it is worth mentioning to your GP or health visitor. Occasionally, postpartum thyroid problems can cause persistent sweating, and a simple blood test can check for this.

How to Manage Night Sweats as a New Mum

When you are already exhausted from night feeds and the general demands of a new baby, the last thing you need is to add "strip and change the sheets" to your to do list at 3am. Here are some practical strategies that can help.

Layer your bedding. Instead of one thick duvet, use a lighter duvet with a throw or blanket on top that you can push off easily when you start to feel hot. This gives you flexibility to adjust your temperature throughout the night without getting up.

Keep a towel on your pillow. Placing a thin towel over your pillow gives you something you can quickly swap out if your pillow gets soaked, without having to change the whole pillowcase at 2am.

Keep water by your bed. You are losing fluid through sweating and possibly through breastfeeding too. Staying hydrated helps your body regulate temperature more effectively and replaces the fluid you are losing.

Dress lightly. Loose, breathable nightwear in natural fabrics is much more comfortable than anything synthetic. Bamboo and cotton are both good choices. Some women find sleeping in just underwear and a light top is the most comfortable option.

Keep the room cool. Aim for 16 to 18 degrees Celsius. This is also the recommended temperature range for a baby's room, so it works for both of you.

Choose breathable bedding. If your sheets are polyester or a synthetic blend, they will trap the moisture from your sweat against your skin and make the discomfort much worse. Natural fibre sheets in bamboo or eucalyptus wick moisture away and allow it to evaporate, so you feel drier even when you are sweating.

Close up macro shot of moisture-wicking bamboo and linen fabric weave for cooling sleep

Keeping Bedding Fresh When You Are Sweating Every Night

As a new mum, you have approximately zero spare time. The idea of washing your sheets more than once a week probably sounds laughable. But when you are sweating into your bedding every night, the bacterial buildup happens fast, and stale, smelly sheets are the last thing you need when you are already feeling uncomfortable.

The most practical solution is a quick daily bedding routine that takes about 30 seconds. When you get up in the morning (or whenever you finally make it out of bed), pull the duvet back to let everything air out. If you can open a window, even better. Then give your sheets and pillows a quick spray with a bedding hygiene spray to tackle the bacteria that have built up overnight.

Someone using a white spray bottle to mist a pillow to prevent bacterial buildup from night sweats

This is not a substitute for washing your sheets, but it keeps things fresh and hygienic between washes, which is especially important when you are sweating heavily and do not have the time or energy to change the bed every few days.

For more on the ideal washing schedule and how to maintain bedding between washes, see our guide on how often you should wash your sheets.

What to Wear to Bed When You Are Sweating Postpartum

What you wear to bed matters more than you might think. The wrong sleepwear can make night sweats significantly worse by trapping heat and moisture against your skin.

Avoid polyester, nylon, and any synthetic fabric. These materials do not breathe and do not wick moisture, so they hold your sweat against your body and make you feel clammy and uncomfortable.

The best options are loose fitting pyjamas or nightwear in bamboo, cotton, or a bamboo cotton blend. Bamboo is particularly good because it is naturally moisture wicking, antibacterial, and softer than cotton. It also regulates temperature well, keeping you cool when you are warm without making you cold when the sweating stops.

If you are breastfeeding during the night, a loose fitting nursing top in a natural fabric is practical and breathable. Avoid anything tight or restrictive, as this will trap heat.

When to Talk to Your Doctor

Postpartum night sweats are normal and usually nothing to worry about. However, you should mention them to your GP or health visitor if they persist beyond a few months with no improvement, if they are getting more intense rather than easing off, if they are accompanied by a fever, rapid heartbeat, tremors, or unexplained weight loss, or if you feel generally unwell alongside the sweating.

A relaxed new mother holding a sleeping baby while sitting in comfortable, breathable bedding

These symptoms could indicate a postpartum thyroid condition (postpartum thyroiditis), which affects a small percentage of new mothers and is easily diagnosed with a blood test. It is treatable and usually temporary, but it is important to catch it.

Remember that your GP and health visitor have heard it all before. Night sweats are one of the most common postpartum complaints, and there is absolutely nothing to be embarrassed about. If it is affecting your quality of life, it is worth talking about.

night-sweats-in-men-over-40

How to Stop Night Sweats: Practical Tips That Actually Work

Night Sweats

Night sweats are one of those problems where the cause matters, but so does the immediate comfort. Whether you are sweating because of hormonal changes, medication, stress, or something else entirely, there are practical steps you can take right now to reduce how much you sweat, how uncomfortable it feels, and how it affects your sleep quality.

Man struggling with sleep deprivation due to night sweats

This guide focuses on what you can actually do about night sweats, tonight and every night. Some of these tips address the root causes, while others are about managing the symptoms and making your sleeping environment as sweat resistant as possible.

Infographic showing various causes of night sweats

Get Your Bedroom Temperature Right

This is the simplest change you can make and one of the most effective. The ideal bedroom temperature for sleep is between 16 and 18 degrees Celsius, according to the Sleep Foundation and the NHS.

Research shows that room temperatures above 24 degrees can reduce sleep quality by up to 25%, while a cool room between 16 and 19 degrees promotes the natural drop in core body temperature that signals your brain it is time to sleep.

Above 18, your body has to work harder to cool itself, which means more sweating. Below 16, you might find it too cold to fall asleep comfortably, but anywhere in that range is the sweet spot.

Thermostat showing 18 degrees Celsius for optimal sleep

If you do not have a thermostat or cannot easily control the temperature, a fan can make a significant difference. Position it to create airflow across your bed rather than pointing it directly at your face.

If you can open a window, even a crack, the ventilation helps move warm, humid air out and cooler air in. Avoid having your radiator on in the bedroom at night. Many people leave it on out of habit, but in most UK homes the bedroom does not need additional heating overnight, especially under a duvet.

An optimized cool bedroom environment with an open window

Choose the Right Bedding

Your bedding is in direct contact with your body for about eight hours every night, so it has an enormous impact on how hot you get and how quickly sweat can evaporate. The wrong bedding traps heat and moisture against your skin. The right bedding helps regulate your temperature and wicks sweat away.

Sheets and duvet covers: avoid polyester, microfibre, and synthetic blends entirely. These fabrics do not breathe and create a clammy, uncomfortable sleeping surface.

Instead, choose natural fabrics like bamboo or eucalyptus, both of which are breathable, moisture wicking, and naturally temperature regulating.

Cotton percale is also a good option, but bamboo and eucalyptus tend to perform better for people who sweat at night because of their superior moisture management.

Duvets: check your tog rating. A 10.5 or 13.5 tog duvet is far too heavy for someone who sweats at night. A 4.5 tog for summer or a 7 to 9 tog for year round use is more appropriate. Natural fillings like wool are excellent because they regulate temperature in both directions, keeping you warm when it is cool and cool when it is warm.

Pillows: memory foam pillows are notorious for trapping heat. If you are sweating at night, consider switching to a wool, buckwheat, or latex pillow with ventilation holes.

For a complete guide to choosing bedding that works for night sweats, see our article on the best bedding for night sweats.

What to Wear to Bed

The same rules that apply to bedding apply to sleepwear. Synthetic fabrics trap heat and moisture, while natural fabrics allow your skin to breathe.

Loose fitting pyjamas in bamboo or cotton are the best option. Bamboo is particularly effective because it wicks moisture away from your skin and is naturally antibacterial, which means it stays fresher for longer. Avoid tight fitting sleepwear, as this restricts airflow across your skin.

Man over 40 sleeping in breathable sleepwear

Some people find that sleeping in less clothing helps. If you are comfortable doing so, sleeping in just underwear or nothing at all can reduce the amount of fabric trapping heat against your body. Everyone is different, so experiment to find what works best for you.

Watch What You Eat and Drink Before Bed

What you consume in the two to three hours before bedtime can directly affect whether you sweat during the night.

Alcohol is one of the biggest culprits. It dilates your blood vessels, disrupts your thermoregulation, and interferes with your blood sugar levels overnight. Even two drinks in the evening can cause noticeable night sweats.

If you are trying to reduce sweating, cutting out alcohol after dinner is one of the most impactful changes you can make. We cover this in detail in our guide to night sweats after drinking.

Caffeine stimulates your nervous system and can raise your body temperature. Avoid coffee, tea, and energy drinks from late afternoon onwards.

Spicy food contains capsaicin, which literally raises your body temperature by activating heat receptors. A curry for dinner might taste great, but if you are prone to night sweats it can make them worse.

Heavy meals close to bedtime force your body to work hard on digestion, which generates heat. Try to eat your main meal at least two to three hours before you plan to sleep.

Kit of night sweat relief remedies including water and a fan

Manage Stress and Wind Down Properly

Stress and anxiety are common triggers for night sweats. When your body is in a heightened state of alertness, the fight or flight response can activate during sleep, causing sweating, a racing heart, and that unpleasant sensation of waking up in a pool of sweat.

A proper evening wind down routine can help. This does not have to be complicated. Put your phone away at least 30 minutes before bed. Do something relaxing that is not screen based, whether that is reading, listening to music, or just having a quiet cup of herbal tea.

Some people find that writing down their worries or making a to do list for the next day helps clear their mind enough to fall asleep without the stress following them into sleep.

Breathing exercises can be particularly effective. The 4-7-8 technique (breathe in for 4 seconds, hold for 7, breathe out for 8) activates your parasympathetic nervous system, which is the opposite of the fight or flight response. Do this for a few minutes in bed before sleep.

Infographic illustrating the 4-7-8 breathing method

If anxiety is a significant and persistent issue for you, our full guide on night sweats and anxiety covers more detailed strategies for breaking the cycle.

Stay Hydrated During the Day

It might seem counterintuitive to drink more water when you are already sweating too much, but dehydration actually makes night sweats worse. Water plays a critical role in temperature regulation.

When you are properly hydrated, your body can manage its temperature more efficiently. When you are dehydrated, your thermoregulation system is less effective, and sweating can become more intense as your body overcompensates.

Aim to drink enough water throughout the day that your urine is a pale straw colour. You do not need to down litres of water right before bed (that will just have you up using the bathroom), but consistent hydration during the day makes a measurable difference to how your body handles temperature overnight.

Review Your Medications

If your night sweats started or worsened around the same time as a new medication or dosage change, the medication could be the cause.

Antidepressants are the most common medication linked to night sweats, with a meta analysis of 76 clinical trials involving over 28,500 patients finding that both SSRIs and SNRIs approximately triple the risk of excessive sweating compared with placebo.

Up to 22% of people taking antidepressants experience sweating as a side effect, but blood pressure drugs, diabetes medications, steroids, and hormone treatments can all have the same effect.

Never stop taking a prescribed medication because of night sweats without speaking to your GP first. There may be alternative drugs that do not cause sweating, or a dosage adjustment that reduces the side effect while maintaining the therapeutic benefit. Your doctor can also help you weigh up whether the night sweats are a tolerable trade off for the benefit the medication provides.

For a detailed look at specific medications and their connection to night sweats, read our article on antidepressants and night sweats.

Use a Sleep Mask That Does Not Trap Heat

If you use a sleep mask, it could be contributing to your discomfort without you realising it. Most cheap sleep masks are made from polyester or other synthetic fabrics that do not breathe.

When your face sweats underneath a synthetic mask, the moisture has nowhere to go, and you end up with a hot, clammy band across your eyes that makes you even more uncomfortable.

A silk sleep mask is a much better option. Silk is naturally temperature regulating, breathable, and moisture wicking. It blocks light just as effectively as synthetic masks, but without trapping heat against your skin. It is also gentler on the delicate skin around your eyes, which is a bonus.

Keep Your Bedding Fresh Between Washes

You probably already know that washing your sheets regularly is important. But when you sweat at night, the gap between washes becomes a problem.

Within a day or two of putting fresh sheets on, the sweat starts to build up, bacteria begin multiplying, and your bedding starts to lose that clean, fresh feeling.

Comparison showing bacteria buildup on bedding

Most people cannot realistically wash their sheets every day or even every other day. That is where a daily bedding maintenance routine comes in. Every morning, pull your duvet back so your sheets can air out. Open a window if possible.

Then give your bedding a quick spray with a bedding hygiene spray to keep bacteria in check. This is not about masking the problem with fragrance.

A proper bedding hygiene spray targets the bacteria that cause odour and staleness, keeping your sheets genuinely cleaner for longer. It takes less than 30 seconds and makes a noticeable difference when you get into bed that evening.

A morning routine using bedding hygiene spray

For more on how often to wash and how to maintain bedding between washes, see our guide on how often you should wash your sheets.

When Tips Are Not Enough: Seeing Your Doctor

If you have tried all of the above and your night sweats are still significantly affecting your sleep and quality of life, it is time to see your GP. There may be an underlying cause that needs addressing, whether that is a hormonal imbalance, a thyroid issue, an undiagnosed infection, or something else.

Your GP can run blood tests to check for common causes, review your medications, and if necessary, refer you to a specialist. There are also medical treatments available for specific causes of night sweats, including hormone replacement therapy for menopausal sweats and medication adjustments for drug induced sweating.

The important thing is not to just put up with it. Night sweats are not something you have to accept as a permanent part of your life. Between lifestyle changes, the right bedding, a good daily routine, and medical support where needed, most people can significantly reduce or eliminate their night sweats.

For more on what to look out for and when to seek help, read our article on when to worry about night sweats.

Night sweats are one of those problems where the cause matters, but so does the immediate comfort. Whether you are sweating because of hormonal changes, medication, stress, or something else entirely, there are practical steps you can take right now to reduce how much you sweat, how uncomfortable it feels, and how it affects your sleep quality.

Man struggling with sleep deprivation due to night sweats

This guide focuses on what you can actually do about night sweats, tonight and every night. Some of these tips address the root causes, while others are about managing the symptoms and making your sleeping environment as sweat resistant as possible.

Infographic showing various causes of night sweats

Get Your Bedroom Temperature Right

This is the simplest change you can make and one of the most effective. The ideal bedroom temperature for sleep is between 16 and 18 degrees Celsius, according to the Sleep Foundation and the NHS.

Research shows that room temperatures above 24 degrees can reduce sleep quality by up to 25%, while a cool room between 16 and 19 degrees promotes the natural drop in core body temperature that signals your brain it is time to sleep.

Above 18, your body has to work harder to cool itself, which means more sweating. Below 16, you might find it too cold to fall asleep comfortably, but anywhere in that range is the sweet spot.

Thermostat showing 18 degrees Celsius for optimal sleep

If you do not have a thermostat or cannot easily control the temperature, a fan can make a significant difference. Position it to create airflow across your bed rather than pointing it directly at your face.

If you can open a window, even a crack, the ventilation helps move warm, humid air out and cooler air in. Avoid having your radiator on in the bedroom at night. Many people leave it on out of habit, but in most UK homes the bedroom does not need additional heating overnight, especially under a duvet.

An optimized cool bedroom environment with an open window

Choose the Right Bedding

Your bedding is in direct contact with your body for about eight hours every night, so it has an enormous impact on how hot you get and how quickly sweat can evaporate. The wrong bedding traps heat and moisture against your skin. The right bedding helps regulate your temperature and wicks sweat away.

Sheets and duvet covers: avoid polyester, microfibre, and synthetic blends entirely. These fabrics do not breathe and create a clammy, uncomfortable sleeping surface.

Instead, choose natural fabrics like bamboo bedding or eucalyptus bedding, both of which are breathable, moisture wicking, and naturally temperature regulating.

Cotton percale is also a good option, but bamboo and eucalyptus tend to perform better for people who sweat at night because of their superior moisture management.

Duvets: check your tog rating. A 10.5 or 13.5 tog duvet is far too heavy for someone who sweats at night. A 4.5 tog for summer or a 7 to 9 tog for year round use is more appropriate. Natural fillings like wool are excellent because they regulate temperature in both directions, keeping you warm when it is cool and cool when it is warm.

Pillows: memory foam pillows are notorious for trapping heat. If you are sweating at night, consider switching to a wool, buckwheat, or latex pillow with ventilation holes.

For a complete guide to choosing bedding that works for night sweats, see our article on the best bedding for night sweats.

What to Wear to Bed

The same rules that apply to bedding apply to sleepwear. Synthetic fabrics trap heat and moisture, while natural fabrics allow your skin to breathe.

Loose fitting pyjamas in bamboo or cotton are the best option. Bamboo is particularly effective because it wicks moisture away from your skin and is naturally antibacterial, which means it stays fresher for longer. Avoid tight fitting sleepwear, as this restricts airflow across your skin.

Man over 40 sleeping in breathable sleepwear

Some people find that sleeping in less clothing helps. If you are comfortable doing so, sleeping in just underwear or nothing at all can reduce the amount of fabric trapping heat against your body. Everyone is different, so experiment to find what works best for you.

Watch What You Eat and Drink Before Bed

What you consume in the two to three hours before bedtime can directly affect whether you sweat during the night.

Alcohol is one of the biggest culprits. It dilates your blood vessels, disrupts your thermoregulation, and interferes with your blood sugar levels overnight. Even two drinks in the evening can cause noticeable night sweats.

If you are trying to reduce sweating, cutting out alcohol after dinner is one of the most impactful changes you can make. We cover this in detail in our guide to night sweats after drinking.

Caffeine stimulates your nervous system and can raise your body temperature. Avoid coffee, tea, and energy drinks from late afternoon onwards.

Spicy food contains capsaicin, which literally raises your body temperature by activating heat receptors. A curry for dinner might taste great, but if you are prone to night sweats it can make them worse.

Heavy meals close to bedtime force your body to work hard on digestion, which generates heat. Try to eat your main meal at least two to three hours before you plan to sleep.

Kit of night sweat relief remedies including water and a fan

Manage Stress and Wind Down Properly

Stress and anxiety are common triggers for night sweats. When your body is in a heightened state of alertness, the fight or flight response can activate during sleep, causing sweating, a racing heart, and that unpleasant sensation of waking up in a pool of sweat.

A proper evening wind down routine can help. This does not have to be complicated. Put your phone away at least 30 minutes before bed. Do something relaxing that is not screen based, whether that is reading, listening to music, or just having a quiet cup of herbal tea.

Some people find that writing down their worries or making a to do list for the next day helps clear their mind enough to fall asleep without the stress following them into sleep.

Breathing exercises can be particularly effective. The 4-7-8 technique (breathe in for 4 seconds, hold for 7, breathe out for 8) activates your parasympathetic nervous system, which is the opposite of the fight or flight response. Do this for a few minutes in bed before sleep.

Infographic illustrating the 4-7-8 breathing method

If anxiety is a significant and persistent issue for you, our full guide on night sweats and anxiety covers more detailed strategies for breaking the cycle.

Stay Hydrated During the Day

It might seem counterintuitive to drink more water when you are already sweating too much, but dehydration actually makes night sweats worse. Water plays a critical role in temperature regulation.

When you are properly hydrated, your body can manage its temperature more efficiently. When you are dehydrated, your thermoregulation system is less effective, and sweating can become more intense as your body overcompensates.

Aim to drink enough water throughout the day that your urine is a pale straw colour. You do not need to down litres of water right before bed (that will just have you up using the bathroom), but consistent hydration during the day makes a measurable difference to how your body handles temperature overnight.

Review Your Medications

If your night sweats started or worsened around the same time as a new medication or dosage change, the medication could be the cause.

Antidepressants are the most common medication linked to night sweats, with a meta analysis of 76 clinical trials involving over 28,500 patients finding that both SSRIs and SNRIs approximately triple the risk of excessive sweating compared with placebo.

Up to 22% of people taking antidepressants experience sweating as a side effect, but blood pressure drugs, diabetes medications, steroids, and hormone treatments can all have the same effect.

Never stop taking a prescribed medication because of night sweats without speaking to your GP first. There may be alternative drugs that do not cause sweating, or a dosage adjustment that reduces the side effect while maintaining the therapeutic benefit. Your doctor can also help you weigh up whether the night sweats are a tolerable trade off for the benefit the medication provides.

For a detailed look at specific medications and their connection to night sweats, read our article on antidepressants and night sweats.

Use a Sleep Mask That Does Not Trap Heat

If you use a sleep mask, it could be contributing to your discomfort without you realising it. Most cheap sleep masks are made from polyester or other synthetic fabrics that do not breathe.

When your face sweats underneath a synthetic mask, the moisture has nowhere to go, and you end up with a hot, clammy band across your eyes that makes you even more uncomfortable.

A silk sleep mask is a much better option. Silk is naturally temperature regulating, breathable, and moisture wicking. It blocks light just as effectively as synthetic masks, but without trapping heat against your skin. It is also gentler on the delicate skin around your eyes, which is a bonus.

Keep Your Bedding Fresh Between Washes

You probably already know that washing your sheets regularly is important. But when you sweat at night, the gap between washes becomes a problem.

Within a day or two of putting fresh sheets on, the sweat starts to build up, bacteria begin multiplying, and your bedding starts to lose that clean, fresh feeling.

Comparison showing bacteria buildup on bedding

Most people cannot realistically wash their sheets every day or even every other day. That is where a daily bedding maintenance routine comes in. Every morning, pull your duvet back so your sheets can air out. Open a window if possible.

Then give your bedding a quick spray with a bedding hygiene spray to keep bacteria in check. This is not about masking the problem with fragrance.

A proper bedding hygiene spray targets the bacteria that cause odour and staleness, keeping your sheets genuinely cleaner for longer. It takes less than 30 seconds and makes a noticeable difference when you get into bed that evening.

A morning routine using bedding hygiene spray

For more on how often to wash and how to maintain bedding between washes, see our guide on how often you should wash your sheets.

When Tips Are Not Enough: Seeing Your Doctor

If you have tried all of the above and your night sweats are still significantly affecting your sleep and quality of life, it is time to see your GP. There may be an underlying cause that needs addressing, whether that is a hormonal imbalance, a thyroid issue, an undiagnosed infection, or something else.

Your GP can run blood tests to check for common causes, review your medications, and if necessary, refer you to a specialist. There are also medical treatments available for specific causes of night sweats, including hormone replacement therapy for menopausal sweats and medication adjustments for drug induced sweating.

The important thing is not to just put up with it. Night sweats are not something you have to accept as a permanent part of your life. Between lifestyle changes, the right bedding, a good daily routine, and medical support where needed, most people can significantly reduce or eliminate their night sweats.

For more on what to look out for and when to seek help, read our article on when to worry about night sweats.

night-sweats-sleep-deprivation

Night Sweats in Men: Causes, Solutions and When to See a Doctor

Night Sweats

If you are a man waking up in the middle of the night drenched in sweat, you might feel like you are the only one dealing with it. You are not. Night sweats in men are extremely common, yet almost every article on the subject focuses on menopause, leaving millions of men without useful information about why they are sweating and what they can do about it.

Research shows that night sweats peak in prevalence between the ages of 41 and 55 for both men and women, but men are far less likely to discuss the problem with their doctor. In one study, only 12% of patients who experienced night sweats had reported the symptom to their physician without being specifically asked about it.

Man sitting on the edge of a bed looking exhausted from sleep deprivation and night sweats.

The causes of night sweats in men range from the straightforward (too much alcohol, stress, the wrong bedding) to the medical (low testosterone, medication side effects, underlying health conditions). This guide covers all of them, along with practical steps you can take tonight to start sleeping better.

Why Do Men Get Night Sweats?

Night sweats happen when your body's temperature regulation system is triggered to produce sweat even though you do not actually need to cool down. This system is controlled by the hypothalamus, a part of your brain that acts like an internal thermostat. When something disrupts the hypothalamus, whether it is hormonal changes, chemical substances, illness, or emotional stress, you sweat.

An infographic detailing the various medical and lifestyle causes of night sweats in men.

In men, the most common causes are low testosterone, alcohol, stress, medications, and infections. Less commonly, night sweats can be linked to conditions like sleep apnoea, diabetes, or thyroid problems. Let us go through each one.

Low Testosterone and Night Sweats

Testosterone plays a direct role in how your body regulates temperature. When testosterone levels drop, the hypothalamus can become more sensitive to minor temperature changes and trigger sweating in response to shifts that it would normally ignore.

Testosterone naturally begins to decline in men from around the age of 30, dropping by roughly 1% to 2% per year. By age 45, approximately 40% of men have testosterone levels below the normal range. By 70, that figure rises to around 70%.

A man over 40 sleeping restlessly due to night sweats.

By the time you reach your 40s or 50s, the decline can be significant enough to cause symptoms, and night sweats are one of the early ones. Other signs of low testosterone include fatigue, low mood, reduced sex drive, difficulty concentrating, and increased body fat.

If you are over 40 and experiencing regular night sweats alongside any of these other symptoms, it is worth asking your GP for a testosterone blood test. Low testosterone is treatable, and addressing it often resolves the night sweats along with the other symptoms.

It is also worth knowing that certain lifestyle factors can accelerate testosterone decline. Poor sleep (ironic, given the sweating), excessive alcohol consumption, obesity, chronic stress, and lack of exercise all contribute to lower testosterone levels. Addressing these factors can help even before you get to the medical options.

Night Sweats, Alcohol and Diet

Alcohol is one of the most common and most overlooked causes of night sweats in men. It does not matter whether you are drinking beer, wine, or spirits. Alcohol causes your blood vessels to dilate, which makes you feel warm initially. Your body then tries to cool down by sweating. On top of that, alcohol disrupts your normal thermoregulation and interferes with blood sugar levels during the night, both of which can trigger further sweating.

You do not need to be drinking heavily for this to happen. Even a couple of pints in the evening can be enough to cause noticeable sweating at night, particularly as you get older and your body becomes less efficient at processing alcohol.

Spicy food and caffeine can also contribute. Both raise your core body temperature, and consuming them within two to three hours of bedtime can increase the likelihood of sweating during the night.

We cover the alcohol connection in full detail in our guide to night sweats after drinking.

Medications That Cause Night Sweats in Men

A number of commonly prescribed medications can cause night sweats as a side effect. If your night sweats started around the same time you began a new medication, or had a dosage change, the medication is a likely culprit.

The most common offenders include antidepressants (particularly SSRIs like sertraline, fluoxetine, and citalopram), blood pressure medications, diabetes drugs, steroids, and hormone treatments. Antidepressants are especially noteworthy because sweating is one of their most frequently reported side effects, affecting anywhere from 8% to 22% of users depending on the specific drug.

If you think your medication is causing night sweats, do not stop taking it without talking to your doctor. There are often alternative medications or dosage adjustments that can help. For a detailed look at specific medications, see our article on antidepressants and night sweats.

Stress, Anxiety and Night Sweats

Stress and anxiety activate your body's fight or flight response, which triggers the release of adrenaline and cortisol. These hormones increase your heart rate, raise your body temperature, and stimulate your sweat glands. During the day, you might notice stress sweat under your arms or on your palms. At night, the same mechanism can cause you to wake up drenched.

Work stress, financial worries, relationship problems, and even just the cumulative effect of daily pressures can all trigger night sweats. The frustrating part is that the sweating itself often causes more anxiety. You start worrying about whether you will sweat again, which raises your stress levels, which makes sweating more likely. It becomes a self reinforcing cycle.

Breaking that cycle usually involves addressing the anxiety rather than just the sweating. A proper evening wind down routine, regular exercise during the day, limiting screen time before bed, and in some cases speaking to a therapist or your GP can all help. Our full guide on night sweats and anxiety covers practical strategies for breaking the cycle.

Sleep Apnoea

Sleep apnoea is a condition where you repeatedly stop breathing for short periods during the night. Each time your breathing stops, your body enters a brief fight or flight state to restart it, and this triggers sweating. Studies have shown that people with untreated sleep apnoea report night sweats about three times more often than the general population.

Sleep apnoea affects around 4% of men compared with 2% of women, and the rate is significantly higher in those who are overweight. An Icelandic study found that people with untreated sleep apnoea were three times more likely to report frequent night sweats (31%) compared with the general population (11%). Sleep apnoea is more common in men, particularly those who are overweight, smoke, or drink alcohol regularly. If you snore heavily, wake up feeling unrested despite getting enough hours of sleep, experience daytime tiredness, or if your partner has noticed you gasping or stopping breathing during the night, it is worth speaking to your GP about a sleep study.

How to Stop Night Sweats in Men

While addressing the underlying cause is the most effective long term strategy, there are practical steps you can take right now to reduce the severity and frequency of your night sweats.

Get your bedroom temperature right. The optimal sleeping temperature is between 16 and 18 degrees Celsius. If your room is warmer than this, your body has to work harder to cool down, and that means more sweat. A fan can help with air circulation even if you do not want a window open.

Switch to breathable bedding. This makes a bigger difference than most people expect. Synthetic sheets and duvets trap heat and moisture against your skin, making sweating worse and creating a damp, uncomfortable sleeping environment. Natural materials like bamboo bedding and eucalyptus bedding are moisture wicking and breathable, which means they pull sweat away from your body and allow it to evaporate rather than pooling against your skin.

Reduce your alcohol intake. Especially in the two to three hours before bed. Even cutting back by one or two drinks can make a noticeable difference.

Stay hydrated during the day. Water helps your body regulate temperature. Dehydration can make night sweats worse because your body has less fluid available for efficient cooling.

Exercise regularly, but not right before bed. Regular physical activity helps regulate your body temperature and reduces stress, both of which can reduce night sweats. But intense exercise within two hours of bedtime can raise your core temperature and make sweating more likely.

Choose the right sleepwear. Loose fitting shorts and a t shirt in natural fabric, or just boxers, will serve you better than synthetic pyjamas. Avoid polyester and nylon entirely.

For a complete guide to practical strategies, see our article on how to stop night sweats.

What Happens to Your Sheets When You Sweat Every Night

This is the part most men do not think about until the problem becomes obvious, usually when their sheets start to smell or develop yellow stains.

A comparison showing the bacteria buildup on bedding caused by regular night sweats.

When you sweat into your bedding every night, you are creating a warm, damp environment that bacteria thrive in. Research has found that after just one week of use, sheets contain between 3 and 5 million colony forming units of bacteria per square inch. A pillowcase used for one week harbours roughly 17,000 times more bacteria than a toilet seat. The most common bacteria found were gram negative rods, which are associated with pneumonia and infections. The bacteria feed on the proteins and fatty acids in your sweat, and it is this bacterial activity that causes the smell. Sweat itself is actually almost odourless. The sour, vinegar like, or musty smell that builds up on sheets is entirely down to bacteria.

Beyond the smell, this bacterial buildup can also irritate your skin, contribute to breakouts on your back and chest, and generally make your bed feel unpleasant to get into.

The solution has two parts. First, wash your sheets at least once a week, and more often if you are sweating heavily every night. Second, maintain your bedding between washes. Every morning, pull your duvet back to let everything air out, and use a bedding hygiene spray to tackle the bacteria before they have a chance to multiply. It takes 30 seconds and makes a genuine difference to how your bed feels and smells at the end of the day.

A person incorporating a bedding hygiene spray into their morning routine to combat night sweat bacteria.

For more on washing frequency and between wash maintenance, see our guide on how often you should wash your sheets.

When Should Men Worry About Night Sweats?

The vast majority of night sweats in men have a straightforward explanation and are not a sign of anything serious. But there are some situations where you should see your GP.

Make an appointment if your night sweats are persistent and drenching (soaking through your clothes and sheets most nights), if they are accompanied by unexplained weight loss, if you have a persistent fever, if you have noticed any lumps or swelling particularly in your neck, armpits, or groin, or if you feel unusually fatigued.

Night sweats can occasionally be associated with more serious conditions. Lymphoma is the cancer most commonly linked to night sweats, and it can affect men of any age. Prostate cancer and kidney cancer can also cause night sweats in some cases. However, cancer is only one of many possible causes, and it is rarely the explanation. Your doctor will typically start with a blood test and a review of your medical history, and in most cases the cause turns out to be something far more manageable.

Do not let fear of a serious diagnosis stop you from getting checked out. Early assessment is always better than worrying in silence. For a full guide to red flags and what your doctor will check, see our article on when to worry about night sweats.

night-sweats-in-men-over-40

Night Sweats: Causes, Solutions and How to Keep Your Bedding Fresh

Night Sweats

Night sweats are far more common than most people realise. A study published in the Journal of Family Practice found that 41% of over 2,200 primary care patients reported experiencing night sweats within the previous month.

A systematic review of the research put the prevalence at between 10% and 41% depending on the population studied, with the highest rates occurring in people aged 41 to 55. Only 12% of those affected ever mentioned it to their doctor, which means millions of people are dealing with this silently.

Person sitting on a bed struggling with night sweats and damp bedding.

Waking up in the middle of the night drenched in sweat is one of the most uncomfortable sleep experiences there is. Your sheets are damp, your pillow feels wrong, and even after you cool down it takes ages to fall back to sleep.

If this sounds familiar, you are not alone. Research suggests that up to 40% of people visiting their GP report experiencing night sweats at some point, and the real number is likely higher because many people never mention it to their doctor.

Night sweats are different from simply being too warm in bed. Everyone gets a bit sweaty on a hot summer night or under a thick duvet, but true night sweats happen regardless of your bedroom temperature.

They are caused by internal factors, not external ones, and they can leave your clothes and bedding completely soaked. This guide covers everything you need to know about night sweats, from what causes them to how to manage them, and importantly, what to do about your bedding when sweating at night is a regular occurrence.

What Are Night Sweats?

Night sweats refer to repeated episodes of excessive sweating during sleep that are severe enough to soak through your nightclothes and sheets.

The key distinction is that night sweats are not caused by your sleeping environment. If your bedroom is too hot or your duvet is too thick, that is just overheating. Night sweats happen even when the room is cool and your bedding is light.

Your body temperature naturally dips during sleep as part of your circadian rhythm. Sweating is your body's way of regulating that temperature, controlled by a part of the brain called the hypothalamus.

When something disrupts this system, whether it is hormones, medication, illness, or stress, the hypothalamus can trigger sweating even when your body does not actually need to cool down.

Most people who experience night sweats find them uncomfortable and disruptive, but in the majority of cases they are not a sign of anything serious. That said, persistent night sweats that come with other symptoms should always be checked by a doctor.

Infographic showing various causes of night sweats including hormones, medications, stress, and sleep apnoea.

What Causes Night Sweats?

There is no single cause of night sweats. They can be triggered by a wide range of factors, and sometimes by a combination of several at once. Here are the most common reasons people sweat excessively at night.

Hormonal changes

Around 75% of women going through perimenopause and menopause experience hot flushes and night sweats, with approximately 30% experiencing severe symptoms. The SWAN study (Study of Women's Health Across the Nation), which followed over 3,300 women, found that vasomotor symptoms last an average of 7.4 years.

Women who started experiencing symptoms before their periods stopped had them for an average of 9 to 10 years as their oestrogen levels fluctuate. But hormonal night sweats are not limited to menopause. They also commonly occur during perimenopause, pregnancy, the postpartum period, and even before menstruation.

In men, declining testosterone levels can have a similar effect on thermoregulation, particularly from the age of 40 onwards. For a detailed look at how these work, see our guides on night sweats in women and menopause and night sweats in men.

Medications

A surprisingly long list of common medications can cause night sweats as a side effect. Antidepressants are among the most frequent culprits, with SSRIs like sertraline and fluoxetine affecting between 8% and 22% of users.

Other medications that can trigger sweating at night include blood pressure drugs, diabetes medications, steroids, hormone treatments, and even over the counter painkillers like ibuprofen. If you suspect your medication might be causing night sweats, never stop taking it without speaking to your GP first. We cover this in more detail in our article on antidepressants and night sweats.

Anxiety and stress

Stress activates your sympathetic nervous system, the fight or flight response, and this can trigger sweating during sleep just as easily as it does during a stressful moment in the day.

Anxiety and night sweats often create a vicious cycle: the anxiety causes the sweats, the sweats disrupt your sleep, and the disrupted sleep makes your anxiety worse. Read more in our article on night sweats and anxiety.

Alcohol

Even moderate drinking can cause night sweats. Alcohol causes your blood vessels to dilate, which initially makes you feel warm, and then your body overcompensates by sweating.

It also disrupts your normal temperature regulation and affects blood sugar levels, both of which can trigger sweating during sleep. Our guide on night sweats after drinking explains this in full.

Infections and illness

Bacterial and viral infections commonly cause night sweats as your body fights off the invader. This is most noticeable with the flu, where night sweats can be intense for several days.

Tuberculosis is historically associated with night sweats, though it is rare in the UK. Some ongoing infections can cause persistent sweating at night.

Low blood sugar

When blood sugar drops too low, your body releases adrenaline to bring it back up. That adrenaline surge can cause sweating, particularly at night.

This is especially common in people with diabetes, but can also affect anyone who goes to bed on an empty stomach or after heavy exercise. See our article on when to worry about night sweats for more on this.

Sleep apnoea

People with untreated sleep apnoea repeatedly stop breathing during the night. An Icelandic cohort study of 822 sleep apnoea patients found that 31% reported frequent nocturnal sweating, which was three times higher than the 11% rate in the general population.

The study also found that sweating decreased to general population levels once patients began successful treatment with positive airway pressure therapy. Each time, the body goes into a brief fight or flight state to restart breathing, and this can trigger sweating. If you snore heavily and wake up sweating, it is worth mentioning both symptoms to your doctor.

Postpartum hormonal shifts

New mothers frequently experience intense night sweats in the weeks after giving birth. This is caused by the dramatic drop in oestrogen and progesterone after delivery, combined with the body shedding excess fluid retained during pregnancy.

It typically resolves within a few weeks but can persist longer in women who are breastfeeding. We have a full guide on night sweats after pregnancy.

Night Sweats in Women

Women are disproportionately affected by night sweats, largely because of the hormonal changes that occur throughout their lives. Menstruation, pregnancy, perimenopause, and menopause all involve significant hormonal fluctuations that can disrupt the body's temperature regulation.

The most common trigger is menopause, where declining oestrogen levels cause the hypothalamus to become more sensitive to temperature changes. This leads to hot flushes during the day and drenching sweats at night.

But many women also experience night sweats in the days before their period, during early pregnancy, and while breastfeeding. Sweating around the neck and chest at night is particularly common in women going through hormonal changes, as the neck and chest area has a high concentration of sweat glands and blood vessels close to the skin surface.

For a complete breakdown of causes and solutions, read our full guide on night sweats in women and menopause. If you are looking for bedding specifically designed for menopausal night sweats, take a look at our bedding for the menopause collection.

A man over 40 experiencing night sweats in bed.

Night Sweats in Men

Night sweats in men are more common than most people realise. With over 13,000 monthly searches in the UK alone for terms related to male night sweats, it is clear that a lot of men are dealing with this problem.

Yet most of the content online focuses almost exclusively on menopause, leaving men without much useful information. Common causes of night sweats in men include low testosterone (which can begin declining from the mid 30s), alcohol consumption, stress, medications, infections, and sleep apnoea.

Low testosterone in particular can cause disrupted thermoregulation that leads to night sweats, and it is worth getting tested if you are a man over 40 experiencing regular night sweats alongside fatigue or low mood. Our full guide on night sweats in men covers all the causes, practical solutions, and when to see your doctor.

A collection of remedies for night sweats, including a fan, water, and breathable bedding.

How to Stop Night Sweats

While the underlying cause of your night sweats will determine the most effective long term solution, there are practical steps that can help reduce their frequency and severity regardless of the cause.

Keep your bedroom cool. The ideal sleeping temperature is between 16 and 18 degrees Celsius. Use a fan, open a window, or adjust your thermostat. This will not cure night sweats caused by hormonal or medical factors, but it gives your body less work to do.

Watch what you eat and drink before bed. Alcohol, caffeine, and spicy food can all raise your core body temperature and trigger sweating. Try cutting these out for two to three hours before bedtime and see if it makes a difference.

Wear breathable sleepwear. Loose fitting pyjamas in natural fabrics like bamboo or cotton are far better than synthetic materials. Or if you prefer, sleeping with less on can help too.

Manage stress. If anxiety is contributing to your night sweats, establishing a proper wind down routine before bed can help. This might include putting your phone away an hour before sleep, doing some light reading, or practising breathing exercises. Our article on night sweats and anxiety goes into this in more detail.

Use a sleep mask that does not trap heat. If you use a sleep mask, make sure it is not making things worse. Synthetic sleep masks can make your face sweat. A silk sleep mask is naturally temperature regulating and breathable, so it blocks light without adding heat.

For a complete list of practical tips, see our full article on how to stop night sweats.

Keeping Your Bedding Fresh When You Sweat at Night

A visual comparison showing bacteria buildup on bedding over time due to night sweats.

This is the part that most night sweats articles ignore, and it is arguably the part that affects your daily comfort the most. When you sweat into your sheets every night, bacteria begin to multiply rapidly.

Your bedding becomes a warm, damp environment that is ideal for bacterial growth, and this happens much faster than it would for someone who does not sweat at night. A study by Amerisleep found that after just one week of use, pillowcases contain around 3 million colony forming units (CFUs) of bacteria per square inch.

That is roughly 17,000 times more bacteria than a toilet seat. By four weeks, that number climbs to nearly 12 million CFUs. The most common bacteria found were gram negative rods, which are associated with pneumonia and other infections. If you are sweating heavily, the buildup is even faster.

This bacteria is what causes your sheets to smell. Sweat itself is actually odourless. It is the bacteria feeding on your sweat that produces the unpleasant odours, whether that is a sour smell, a vinegar like smell, or just general staleness. We go into the science of this in our article on why your sheets smell.

The obvious solution is to wash your sheets more often, and we would recommend at least once a week as a minimum. But realistically, most people cannot strip and wash their bedding every day, especially new parents, busy professionals, or anyone who simply does not have the time or energy.

That is where a daily bedding routine comes in. Every morning, pull your duvet back to let your bedding air out. Open a window if you can. And use a bedding hygiene spray to tackle the bacteria that have built up overnight.

It takes about 30 seconds, it keeps your bedding fresh and hygienic between washes, and it makes a noticeable difference to how your bed feels and smells when you get back into it that night. Think of it like brushing your teeth. You would not skip brushing just because you are going to eat again tomorrow. Your bedding is something you press your face against for eight hours every night. It deserves the same daily attention.

Someone applying bedding hygiene spray to their pillow as part of a daily routine.

When Should You See a Doctor About Night Sweats?

Most night sweats are caused by benign factors like hormonal changes, stress, alcohol, or your sleep environment. But there are some situations where night sweats should prompt a visit to your GP.

You should make an appointment if your night sweats are persistent and drenching (soaking through your clothes and sheets regularly), if they are accompanied by unexplained weight loss, if you have a persistent fever or cough, if you notice any lumps or swelling, or if you feel unusually fatigued alongside the sweating.

Night sweats can occasionally be associated with more serious conditions including certain infections, thyroid problems, and in rare cases, some types of cancer such as lymphoma. However, it is important not to jump to conclusions. In the vast majority of cases, night sweats have a straightforward explanation and are very manageable.

For a full breakdown of what to look out for and what your doctor will check, read our guide on when you should worry about night sweats.

Living With Night Sweats

Night sweats can be frustrating, but for most people they are manageable with the right approach. The combination of addressing the root cause, optimising your sleep environment, choosing the right bedding materials, and maintaining a daily bedding hygiene routine can make an enormous difference.

If you are not sure where to start, here is a quick summary of the most useful resources we have put together:

How to Stop Night Sweats covers the practical steps you can take right now.

Best Bedding for Night Sweats helps you choose the right duvets, sheets, and pillows.

How Often Should You Wash Your Sheets? covers washing frequency and what to do between washes.

And if you want to explore our range of products designed to help people who sweat at night, take a look at our bamboo bedding, eucalyptus bedding, and silk sleep masks.

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