Managing Cold Sweats at Night: How to Stay Comfortable

Contents

• What are cold sweats at night?
• Common causes of cold sweats at night
• How to manage cold sweats at night
• When to seek medical help
• Preventing cold sweats long-term
• Frequently asked questions
• Beat cold sweats at night with Sleepgram’s products

Do you experience cold sweats at night? 

This phenomenon is prevalent, affecting nearly 41% of sleepers. It can be distressing, leaving you feeling clammy, chilled, and restless. The disrupted sleep may even heighten anxiety in some sleepers.

Cold sweats typically arise from health issues or environmental conditions. Identifying the root cause of excessive sweating is crucial for long-term management. But how do you confront the menace of cold sweats and sleep better?

Discover strategies to enhance your comfort and minimize the impact of night sweats.

What are cold sweats at night?

Cold sweats at night occur when you wake up feeling damp and chilly, often due to excessive sweating. You feel clammy and cold on the skin, even when the surrounding sleep environment is warm. In other words, you’re sweaty and freezing simultaneously.

Night sweats differ from regular sweating. The latter is a natural response to heat or exercise. Cold sweats often signal an underlying issue that may require attention. They may wake you in the night and leave you uncomfortable.

Humans have two types of sweat glands:

• Eccrine glands. These are widespread and primarily regulate temperature by releasing mostly water-based sweat.

• Apocrine glands. They primarily occur in the groin and underarms. These glands are more sensitive to stress and hormones. They often lead to sweat production even in cooler temperatures. This phenomenon is crucial to experiencing cold sweats.

The symptoms of cold sweats vary based on the underlying issue, but usually include:

• Sudden onset of sweating

• Clammy skin

• Feeling cold or chilled

• Disrupted sleep patterns

• Occurrence during both warm and cool weather

• Goosebumps

Common causes of cold sweats at night

Why do you feel cold and sweaty at night?

Cold sweats aren’t a medical diagnosis by themselves. They only signal an underlying medical issue. These sweats could be a normal occurrence caused by menopause or exercise. In other cases, they’re due to minor or severe conditions.

Below are the common triggers of cold sweats.

Hormonal changes

Hormonal changes, especially during menopause can trigger cold sweats at night. The body gradually produces reduced estrogen and progesterone. This hormonal disruption causes symptoms like hot flashes. 

A hot flush makes you feel hot and sweaty (or a sudden extreme warmth). Some folks experience red patches on the skin. Cold sweats may kick in after a hot flush as your body returns to its normal temperature. They lead to excessive sweating and shivering.

Infections

Viral infections like COVID-19 and the flu can raise body temperature and cause fever. Your temperature then drops as you recuperate, resulting in cold sweats. Bacterial infections may also lead to waking up in a cold sweat. Other severe infections to watch out for include:

• Tuberculosis. A highly contagious lung infection.

• Endocarditis. An infection affecting the heart valves.

• Osteomyelitis. An infection within the bones.

• Brucellosis. An infection transmitted from animals to humans through contact or unpasteurized products.

• HIV. Human immunodeficiency virus.

• Fungal infections. Infections caused by various types of fungi.

• Infectious mononucleosis (mono). Often referred to as the “kissing disease.”

Stress and anxiety

Stress and anxiety activate your body’s “fight-or-flight” response. They may elevate blood pressure, heart rate, and breathing. The aftermath could be cold sweats. Night sweats are also prevalent during panic attacks.

Low blood sugar (Hypoglycemia)

Low blood sugar, or hypoglycemia, may trigger cold sweats. It typically occurs after exercise, insufficient diet, or alcohol intake. Diabetic patients undergoing treatment are more susceptible to blood sugar drops.

Hypoglycemia can trigger pale skin, weakness, headaches, and cold sweats. You may wake up in a cold sweat if your blood sugar drops overnight.

Heart disease

Cold sweats at night are a common symptom of coronary artery disease (a trigger of heart disease). This ailment arises when plaque deposits accumulate in your arteries. The plaque blocks your arteries, reducing blood flow to the heart.

You risk getting a heart attack if the plaque completely cuts off blood flow. Cold sweats are also a notable symptom of a heart attack. Seek medical attention if these symptoms accompany your sweats:

• Chest or upper body discomfort

• Nausea

• Lightheadedness

Endocrine disorders

Hyperthyroidism, caused by an overactive thyroid, accelerates your metabolism. This heightened metabolic activity can lead to anxiety, rapid heartbeat, and excessive sweating. Your metabolism is crucial in regulating body temperature.

Pain and shock

Intense pain from injuries or conditions like kidney stones can trigger cold sweats. Like stress, pain activates your “fight-or-flight mode.” Adrenaline fills your body, elevating blood pressure and making you sweat.

Pain-related cold sweats could also indicate that you’re going into shock. Body shock means your organs are receiving insufficient blood.

Hypoxia

Hypoxia refers to a lack of oxygen. It arises when some body areas aren’t getting sufficient oxygen. Hypoxia may occur due to injury, blockage, or exposure to allergens or poisons. It can trigger cold sweats at night.

Gastroesophageal reflux disease (GERD)

Gastroesophageal reflux disease (GERD) can occur during the day or at night. It’s a digestive disorder that causes stomach acid to flow back to the esophagus. This condition sometimes triggers cold sweats.

Other potential reasons for sweating at night

There are other potential reasons you may wake up sweating at night:

• Sleep temperature. To maintain a stable internal temperature, our bodies sweat when they overheat. You might wake up sweating as your body attempts to cool down if your bedroom is too warm. Aim for a 60–68°F bedroom temperature.

• Mattress and bedding. The type and thickness of bedding, pajamas, and mattresses can impact sleep temperature. Heavy fabrics and mattresses like memory foam can trap heat. They increase the likelihood of night sweats, even in a cool room.

• Eating and drinking patterns. Late-night spicy, fatty, or sugary foods can lead to indigestion and increased sweating. Alcohol consumption can also contribute to night sweats.

How to manage cold sweats at night

Want to regain control over your sleep? Implement a combination of lifestyle adjustments, home remedies, and medical advice. Below are the top strategies to avoid feeling cold and sweaty at night.

Optimize your sleep environment

Aim for a cool room temperature between 60°F and 68°F (15–20°C). Use fans or air conditioning to help regulate temperature.

Additionally, opt for lightweight, breathable fabrics for your sheets and pajamas. Materials like cotton or moisture-wicking fabrics can help keep you cool.

You can also use multiple thin layers instead of one heavy blanket. This technique allows for better temperature control.

Address underlying medical issues

Do you frequently experience cold sweats? Consult with a healthcare professional to rule out any underlying medical conditions. Treatment may involve:

• Adjusting medications that may contribute to sweating.

• Managing conditions like anxiety through therapy or medication.

• Addressing hormonal imbalances through lifestyle changes or hormone replacement therapy.

Manage stress and anxiety

Incorporate relaxation methods into your nightly routine to reduce stress levels before bed. Consider deep breathing exercises, meditation, or yoga. 

Cognitive behavioral therapy (CBT) is also an effective remedy for anxiety disorders. It can help manage symptoms and reduce episodes of cold sweats.

Monitor diet and lifestyle choices

Avoid spicy foods, caffeine, and alcohol before bedtime. These trigger foods can raise body temperature and exacerbate sweating.

Staying hydrated throughout the day is also essential. Even so, limit fluid intake right before bed to minimize nighttime bathroom trips.

Cool down techniques

To prevent waking up in a cold sweat:

• Uncover yourself. Remove heavy blankets and uncover your feet and neck to cool down quickly.

• Drink cold water. Sipping on cool water can help lower your body temperature.

• Use a cool cloth. Placing a cool washcloth on your forehead or wrists can provide immediate relief.

When to seek medical help

Keenly observe the possible cause of your cold sweats at night. Once you rule out your bedroom temperature or bedding, consult a doctor. While occasional night sweats are normal, persistent episodes may indicate an underlying issue.

Cold sweats have various potential triggers, including severe medical issues. A doctor can ask the appropriate questions to determine the proper fix. They can recommend relevant tests and treatment after assessing your medical history.

Seek medical help if your cold sweats come with:

• Headaches

• Blood-stained stool

• Confusion

• Recurrent vomiting, especially blood-stained vomit

• Chest, abdomen, or back pain

• Breathing difficulty

• Signs of shock, like clammy and pale skin

Preventing cold sweats long-term

Consistency is key to managing and preventing night sweats over time. Here’s how to build a long-term plan for comfort:

• Stick to a bedtime routine. Go to bed and wake up at the same time daily to regulate your body’s internal clock. Avoid stimulating activities like screen time or intense exercise right before bed.

• Maintain a healthy lifestyle. Exercise regularly but avoid vigorous activity close to bedtime. Prioritize a diet rich in fruits, vegetables, and lean proteins.

• Monitor your health. Schedule regular check-ups to catch potential health issues early. Track your symptoms in a journal to identify patterns and triggers.

• Upgrade sleep accessories. Periodically assess and replace worn-out bedding and mattresses to maintain comfort and hygiene.

Frequently asked questions

Do you still have concerns about cold sweats at night? Below are the common questions about this phenomenon.

What are common triggers for waking up in a cold sweat?

Triggers include hormonal changes, stress, medications, infections, and environmental factors.

Are night sweats always a sign of illness?

Not necessarily. Though they signal medical issues, they often stem from lifestyle or environmental factors.

How can I stay comfortable during a night sweat episode?

Quickly change into dry clothes, replace damp bedding, and use a fan or cooling pad.

When should I see a doctor about cold sweats?

Consult a healthcare professional if you experience persistent cold sweats. Do they disrupt your sleep or come with concerning symptoms (like fever, weight loss, or severe pain)? Or do you suspect they may point to an underlying medical condition? See a doctor immediately.

How effective are fans and cooling devices in managing night sweats?

Fans and cooling devices promote air circulation while enhancing evaporative cooling. A specialized bed fan that creates a light breeze between the sheets can help dissipate heat. It prevents sweating more effectively than simply lowering the room temperature.

How do cold sweats differ from other ways of sweating?

Cold sweats differ from other types of sweating. Unlike sweating during exercise or in hot weather, they appear suddenly and unexpectedly. You may experience them while relaxing at home, working at your desk, or walking around.

Are cold sweats dangerous?

Cold sweats themselves aren’t inherently dangerous. Even so, they can signal a serious underlying health issue. They have wide-ranging causes, necessitating a proper medical evaluation. Avoid delaying medical attention, even if the sweating subsides and you feel fine.

Can you prevent cold sweats?

Preventing cold sweats depends on the underlying cause. After ruling out serious conditions like a heart attack, you can take steps to avoid them. Practice stress management, maintain stable blood sugar levels, and seek mental health support.

Beat cold sweats at night with Sleepgram’s products

Cold sweats at night involve sweating while feeling cold. Your skin may become pale, moist, and clammy during a night sweat. This phenomenon differs from normal sweating, where you perspire without feeling cold.

Remember, cold sweats are a symptom, not a diagnosis. Possible causes include menopause, stress, infections, or low blood sugar. In severe cases, cold sweats can signal a heart attack or shock.

Night sweats can disrupt your sleep quality and comfort. But with the right strategies, you can manage and prevent them. 

Start by addressing the root causes, which may involve consulting a healthcare professional. Then, optimize your sleep environment while adopting healthy habits.

Ready to stay comfortable and enjoy restful nights? Leverage Sleepgram’s innovative bedroom products. From hypoallergenic infusion to moisture-wicking fabrics, our solutions prioritize your sleep comfort. Explore our dynamic catalog today for personalized products.