8 Tips to Sleep Better When Dealing With Night Sweats

Surround Yourself With Cooler, Lighter Fabrics

Sleep in lightweight, loosefitting, absorbent cotton pajamas that allow airflow. Opt for cotton sheets with a lightweight blanket instead of man-made fabrics and a heavy comforter.

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Stay Hydrated

Make sure to drink a cooling glass of water before bed and also keep a glass of ice water beside your bed during the night.

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Avoid Hot Flash Triggers Before Bed

Stay away from hot tea or coffee, spicy foods, smoking, alcohol, and any other foods or activities you have identified as triggers for your hot flashes.

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Encourage Airflow in Your Bedroom

Open windows and doors before bed, install a window fan unit or place a fan where it can be pointed at your side of the bed for direct cooling. It’s also important to lower the room temperature a few degrees if possible.

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Avoid Exercising Before Bed

If you are usually an evening gym visitor, consider switching to morning workouts so your body temperature and heart rate are not elevated right before lying down at night.

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Skip That Glass of Wine

Alcohol is a vasodilator, which means it causes your blood vessels to dilate. This increases the amount of blood brought to the surface of your skin and makes you feel warmer.

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Take a Moment to Relax

Stress and anxiety can raise your blood pressure and, as a result, your body temperature. Reducing your stress before bed can be an effective way to reduce your chances of hot flashes while you sleep.

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Cold Packs are Your Friend

Get relief during the night by placing a frozen cold pack under your pillow. Turn your pillow over each time you wake to provide a fresh, cool surface.

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