Ways in which to help with night sweats

When it comes to sweating/night sweats you need to find a solution that provides the most effective relief for you. The symptoms of sweating/night sweats are different for each woman, some experiencing very severe sweating whilst others suffer only occasionally.

Dress the bed with more layers of blankets and sheets, so that you can peel them back when you need to, to reduce your heat levels.What might work for one woman may not work for another and it may only work for a few weeks. For this reason, perseverance is key.

To be able to determine the best form of treatment, it’s a good idea to keep a diary of the circumstances around the sweating occurs i.e. time of day, your current emotional state, fluid and dietary intake, sleeping conditions, clothing etc. This information can help you determine what is triggering your sweats and may help you decide which treatment regime to follow.

Interventions you might like to consider to help manage your sweating/night sweats are:

  • Hormone replacement therapy (HRT) - if you find that you are experiencing significant sweating/night sweats, which are making you feel extremely uncomfortable throughout both day and night then this might be a good treatment for you. If you feel that HRT is the way forward then it is advisable to consult closely with your doctor.
  • Lifestyle changes – this is the best treatment available for helping to reduce sweating/night sweats. Although these changes are usually inexpensive and almost free from any risks, they can require a great deal of self-discipline.

Here are some other ideas you might like to consider:

  • Temperature- making sure room temperature, covers and clothing are aimed at reducing sweating. It may be helpful to not wear restrictive clothing to help air flow.
  • Avoid stressful situations.
  • Keep a cool towel handy and at night keep a bowl of tepid water/sponge next to your bed – never use cold water as it can cause you to overheat. Allow the water to evaporate off your skin.
  • Eat a balanced diet and avoid spicy/hot, sugary and salty foods.
  • Reduce your intake of caffeine such as chocolate, alcohol, tea, fizzy drinks and coffee.
  • Practice slow rhythmic breathing – relaxation breathing may help to fall back to sleep after waking.
  • Take regular exercise i.e. walking.
  • Consider meditation or yoga to help with relaxation.
  • Maintain a healthy weight.

Making lifestyle changes can be difficult at times – it may be easier to remove certain foods from your diet than to avoid stress. However, making some of these changes will undoubtedly increase your overall health.
Whilst these changes will help reduce many symptoms, they will not address the cause and there is limited evidence on how effective each intervention is.

Some alternative treatments may help treat the hormonal imbalance; however everyone is different so it is difficult to know in advance which may be most suited to you.

Here are some alternative treatments you may wish to consider:

  • Herbal remedies
  • Acupuncture
  • Biofeedback
  • Massage
  • Homeopathy
  • Hypnosis

If you feel your symptoms are at a severe level it would be beneficial to talk to a healthcare professional or your doctor for guidance.

Sources used in writing this article are available on request

Information contained in this Articles page has been written by talkhealth based on available medical evidence. Our evidence-based articles are certified by the Information Standard and our sources are available on request. The content is not, though, written by medical professionals and should never be considered a substitute for medical advice. You should always seek medical advice before changing your treatment routine. talkhealth does not endorse any specific products, brands, or treatments.

Information written by the talkhealth team

Last revised: 24 June 2014

Next review: 24 June 2017