Relaxing and getting back to sleep after a night sweat is often easier said than done. You may experience chills, excessive sweating, and damp clothes and bedding that may require changing. However, creating a relaxing ambiance can help you go back to sleep and get through the night without any other interruptions.
It's important that you get the recommended 7-8 hours of sleep at night so that you stay healthy and well-rested for the next day. This will help prevent any further stress and anxiety that can trigger more night sweats. If you're having trouble sleeping after night sweats, read on to learn how you can create a soothing ambiance that will help you relax.
When a night sweat abruptly wakes you up during the night, it may be difficult to get back to sleep. Reading is a great way to relax your nerves after a night sweat. It may be better to choose a book that doesn't have a lot of action and excitement because it could end up keeping you awake longer.
Turn on some relaxing music. Try listening to classical, smooth jazz, or soothing soundtracks that include water and nature sounds, which are great ways to calm your mind and body. Try to avoid music that is upbeat and will excite you.
Herbal teas are another great option. They having soothing qualities and can be very beneficial to your health. Lemon balm, holy basil, and passion fruit are all hailed as teas for de-stressing. Herbs such as black cohosh and dong quai have increased in popularity for their ability to help relieve menopausal symptoms, due to their phytoestrogenic properties.
Taking a moment to focus on breathing can help relax both the body and mind. This relaxation technique can calm your nerves and help relieve stress - the same stress that may have triggered the episode in the first place. Try to focus only on your slow, rhythmic breathing and don't dwell on other thoughts that enter your mind.
Prepare Your Room Beforehand
You may find it helpful to have some supplies handy at your bedside in case of night sweats. A change of clothes, a small fan, or a towel to sleep on can help you get comfortable enough to fall asleep after being drenched in sweat. In addition, you may want to have a fresh pillow or pillowcase available to change out after an episode.
For more information on night sweats and how to treat them, follow the links below.
- Boston Women's Health Collective. "Hot Flashes, Night Sweats and Sleep Disturbances". Our Bodies, Ourselves, 2006.
- The National Institute of Health. "Signs of the Menopausal Transition" www.nih.gov
- Von Muhlen, DG, et al. "A community-based study of menopause symptoms and estrogen replacement in older women". Maturitas. Sept 1995; 22(2):71-8.