Waking up drenched in sweat is more than just uncomfortable—it can completely derail a good night’s sleep. Whether it’s due to high temperatures, stress, menopause, medical conditions, or just your natural body chemistry, night sweats can make it hard to fall or stay asleep.

The good news? You can take steps to cool things down. In this article, we’ll share science-backed and practical tips to help you manage night sweats and enjoy more restful, dry nights.

1. Choose Breathable Bedding

Start with the basics: your sheets and blankets. Avoid flannel, fleece, or thick materials that trap heat.

Instead, opt for:

• Lightweight cotton, linen, or bamboo sheets
• Breathable comforters (look for moisture-wicking or down-alternative fills)
• Cooling mattress toppers like gel-infused foam or latex

Bonus Tip:

Try moisture-wicking sleepwear made from performance fabrics or natural fibers like bamboo and eucalyptus.

2. Cool Down Your Sleep Environment

Your room temperature plays a huge role in body temperature regulation. Experts recommend setting your thermostat between 60–67°F (15.5–19.5°C) for optimal sleep.

Ways to cool your room:

• Use a fan or air conditioner
• Try a white noise machine with a fan mode
• Open a window or use blackout curtains to block out heat during the day

3. Stay Hydrated (But Smartly)

Drinking enough water during the day helps regulate your body temperature at night, but avoid chugging water right before bed to prevent middle-of-the-night bathroom trips.

Aim for:

• Consistent hydration throughout the day
• A small glass of cool water at bedtime if needed

4. Limit Alcohol, Caffeine, and Spicy Foods

These can all raise your core temperature or trigger sweating, especially if consumed in the evening.

Instead, try:

• Herbal teas like chamomile or peppermint
• Light, cooling evening snacks (e.g., yogurt or sliced cucumbers)

5. Try Cooling Sleep Products

Some gear is designed specifically for hot sleepers and night sweaters:

• Cooling pillows: Often made with gel-infused memory foam or breathable latex
• Moisture-wicking mattress protectors: Help manage heat and sweat
• Smart bed covers: Products like the Eight Sleep Pod actively regulate temperature through the night

6. Practice Stress Management

Anxiety and stress can lead to increased heart rate and body temperature, causing night sweats in some people.

Try these techniques before bed:

• Deep breathing or progressive muscle relaxation
• Journaling your worries
• Gentle stretching or meditation

7. Talk to Your Doctor If It’s Persistent

If your night sweats are frequent, intense, or disrupt your sleep regularly, it’s worth bringing up with a healthcare provider. They can help rule out underlying conditions like hormonal imbalances, infections, or sleep disorders.