Night sweats: what to do about them?

Waking up drenched in sweat isn't just uncomfortable — it disrupts the entire night and leaves you exhausted the next day. Night sweats are surprisingly common, and they have many possible causes, from the temperature of your bedroom to hormones to medication side effects. The right combination of bedroom adjustments, bedding changes, and (when needed) medical advice can make a real difference. Here's how to think about it.

1. What night sweats actually are
2. Common causes
3. Bedroom changes that help
4. Bedding changes that help
5. Lifestyle adjustments
6. When to see a doctor

What night sweats actually are

Night sweats are episodes of heavy sweating during sleep that soak through your nightclothes or bedding. They go beyond the normal I felt a bit warm — you wake up genuinely wet. Light overnight sweating is normal and even useful (it's how your body regulates temperature). True night sweats are a different category.

Common causes

• Bedroom too warm or too humid — by far the most common cause
• Hormonal changes — particularly menopause, but also some thyroid conditions
• Medication side effects — antidepressants, blood pressure meds, hormone treatments
• Alcohol — even a few drinks earlier in the evening
• Spicy food close to bedtime
• Stress and anxiety — particularly at the end of busy weeks
• Underlying conditions — infections, sleep apnoea, occasionally more serious causes

Bedroom changes that help

• Bedroom temperature 16–19°C — cooler than most people think
• Cross-flow ventilation — open two windows, not one
• Block daytime heat gain — close blinds when sun is on the windows
• Reduce humidity — a dehumidifier on damp nights helps significantly

Bedding changes that help

This is where most people make the biggest practical gain. Synthetic bedding traps both heat and moisture against the skin — exactly the wrong combination for night sweats. Switch to:

• Bamboo bedding — wicks moisture, regulates temperature, naturally antibacterial
• A lighter summer duvet
• Two thinner layers instead of one heavy one — easier to adjust mid-night
• A bamboo pillow — most heat is lost from the head and neck

Most people who switch from cotton or polyester bedding to bamboo report a noticeable reduction in night sweats within a few nights.

Lifestyle adjustments

• Stop alcohol at least 3 hours before bed
• Avoid spicy or heavy meals in the evening
• Hydrate during the day, not at bedtime
• Cool shower 60–90 min before bed
• Wear breathable nightwear (cotton or bamboo, not synthetic)

When to see a doctor

Talk to your GP if night sweats are:

• Frequent (multiple times per week) and persistent (more than a few weeks)
• Accompanied by unexplained weight loss, fevers, or fatigue
• Linked to medications you've recently started
• Severe enough to soak through bedding regularly

Most causes of night sweats are easily addressed once identified. The right combination of bedroom, bedding and lifestyle adjustments — plus medical support if needed — usually brings real relief.

Night sweats plus hay fever is a particularly rough combination — what helps with both starts with what your bed is made of. Read more.