5 Simple Ways to Combat Night Sweats During the Summer

5 Simple Ways to Combat Night Sweats During the Summer

When the summer heat peaks, getting a restful night's sleep can feel impossible - especially if you suffer with night sweats or insomnia.

Overheating at night  disrupts your sleep cycle, leaving you groggy and exhausted the next day. But don't worry!

With a few simple adjustments, you can create the ideal sleep environment to stay cool and comfortable. Below are five proven ways to combat night sweats during the summer so you can wake up refreshed. 

1. Wear Loose-Fitting Pyjamas Made from Natural Fibres.

 What you wear to bead can significantly impact the quality of your sleep. Opt for lightweight, breathable pyjamas made from natural fibres like bamboo, cotton or linen. These materials allow for airflow and wick moisture away from your body, preventing you from overheating at night. 

Best Fabric for Hot Sleepers:

Bamboo: Naturally moisture-wicking
Women: BOODY Bamboo Viscose Pyjamas
Men: BOODY Bamboo Viscose Cuffed Sleep Pant

Cotton: Lightweight and breathable
Women: MARKS & SPENCER 100% Cotton Pyjama Set
Men: CONTARE Bamboo Cotton Long Set 

Modal: Allows for maximum airflow.
Women: SKIMS Soft Lounge Sleep Set
Men: ECOSA Men Modal Sleepwear

2. Use Cooling Bedding that Naturally Regulates Temperature. 

Your bedding plays a crucial role in regulating body temperature. If you find yourself overheating at night, it's time to switch to the best cooling sheets for night sweats. Look for sheets that are naturally breathable, moisture-wicking materials such as Bamboo, TENCEL or Linen. These fabrics allow for airflow, absorb moisture and help maintain a cool sleep surface.

Bamboo: Silk-like, Cooling and Moisture Wicking
Try: RESTDAY'S 100% Bamboo Viscose Sheets and Pillowcases



Linen: Rougher, Breathable and Durable
Try: BED THREADS 100% French Flax Linen Bedding Set



TENCEL: Ultra soft and eco-friendly
Try: SLEEPING DUCK TENCEL Sheet Sets

3. Limit Alcohol and Caffeine Intake

Both alcohol and caffeine can interfere with your body's natural temperature regulation mechanisms, making night sweats worse. 

  • Caffeine stimulates the nervous system, increasing heart rate and body temperature. Try to avoid coffee, tea or energy drinks at least 6 hours before bed time. 
  • Alcohol may initially make you feel relaxed but can disrupt sleep later in the night, leading to overheating and restlessness. 

Swap out these beverages for cooling herbal teas like peppermint and chamomile, which can promote relaxation and hydration. 

4. Regulate your Body Temperature Before Bed Naturally

Your pre-bed routine can make a significant difference in how well you sleep. Here's how to set up for cooler nights:

  • Take a lukewarm shower before bed to lower your core body temperature.
  • Keep a cold glass of water on your nightstand to stay hydrated.
  • Use a fan or air purifier to improve air circulation in your bedroom.
  • Keep curtains or blinds closed during the day to prevent your bedroom from overheating.
  • Sleep with one foot outside of the blanket - this simple trick helps regulate body heat more efficiently.  

5. Adjust your Diet for Better Sleep and Cooling Effects

What you eat can influence how well your body regulates temperature. To stay cool at night, incorporate magnesium rich foods that promote relaxation and help manage insomnia. 

Cooling and Sleep Promoting Foods:

Avocados: rich in magnesium, helps with muscle relaxation.
Leafy greens: spinach and kale support healthy sleep cycles.
Water rich fruits: watermelon and cucumber hydrate the body help prevent night sweats. 
Nuts and Seeds: Almond and pumpkin-seeds contain sleep boosting magnesium. 

If Necessary, Check for Medical Causes

If you've tried everything and night sweats persist, it might be time to check for underlying medical conditions. Hormonal imbalances, stress and certain medications can contribute to excessive sweating at night. Consult a healthcare professional if you experience:

  • Persistent night sweats despite cooling adjustments
  • Severe insomnia or sleep disturbances
  • Unexplained weight loss or fever accompanying night sweats.

If night sweats and insomnia are keeping you up at night, making a few simple changes - like switching to the best sheets for hot weather, adjusting your diet and incorporating magnesium into your routine - can make a world of difference.

The right cooling sheets and smart habits can help you sleep comfortably, even on the hottest summer nights. Ready to upgrade your sleep?

 

 

 

 

Back to blog