Do you always complain that you can't sleep and sweating hard at night? You're definitely not alone. It is obvious to worry about your situation and look for the reasons why you sweat profusely at night. Interestingly, night sweats are quite common and are usually the outcome of sleeping in a warm environment. However, if you're experiencing night sweats and insomnia, it could indicate certain underlying medical conditions.
Can't Sleep and Sweating, Why?
Several common conditions may create insomnia and night sweats:
1. Too Much Sweat
It all starts with night sweats actually. You sweat a lot and wake up in the middle of the night only to notice that you have to change your clothes or sheets as well. This interruption is usually enough to alter your sleep cycle and cause insomnia in the end.
2. Stress and Anxiety
If you are under serious stress or you have some anxiety disorders, you are more likely to deal with night sweats and insomnia. The simple solution is to do relaxation exercises to keep stress levels under control.
3. Hormonal Imbalances
You may have to experience these symptoms due to hormonal imbalance during pregnancy or menopause.Hormonal imbalances usually lead to nighttime perspiration, and the issue becomes more severe when you're suffering from hyperthyroidism. When you reach perimenopausal stage, you will also experience hot flashes that will keep you awake at night. Combined with night sweats, hot flashes will add to your stress levels and make it even difficult to sleep at night.
4. Bacterial or Viral Infections
The excessive perspiration you're dealing with could be due to a viral or bacterial infection. Certain viruses such as HIV have no treatment available, so you may have to experience night sweats. If you have a bacterial infection like tuberculosis or another infection that leads to organ inflammation, this may result in night sweats and insomnia.
If you're using certain antidepressants with drugs like tamoxifen or corticosteroids like prednisone, you shouldn't be asking, "can't sleep and sweating, why?" These medications can produce excessive sweating at night, insomnia and many other effects, so it is important to speak to your healthcare provider to change your medication or alter dosage.
6. Sleep Apnea
The sufferers of sleep apnea will shortly stop breathing several times throughout the night. Obstructive sleep apnea is more common and is usually the outcome of blocked airway; the soft tissue in your throat collapses and keeps you from breathing. This can cause daytime fatigue, snoring, frequent nighttime awakenings, restless sleeping and night sweats of course.
7. Thyroid Disorder
The thyroid gland in your neck regulates several bodily functions. If you have an overactive thyroid, you're more likely to feel hot and sweat a lot at night. It will also hit your sleep schedule hard and lead to other issues such as rapid pulse and anxiety.
How to Get a Good Sleep
It is true that the combination of insomnia and night sweats will make life difficult for you, but you can try the following ways to help make things more manageable.
1. Enjoy Deep Breathing
We all know how to breathe, but not everyone knows the benefits of deep breathing. You should use deep breathing techniques to decrease the intensity and frequency of hot flashes. It also helps reduce stress. The next time you go to sleep at night, don't forget to take several deep breaths before you crash.
2. Maintain a Sleep Schedule
You need to go to bed and get up in the morning at the same time every day to improve your sleep quality. You should maintain a sleep schedule even on holidays, weekends and days off. It is, however, a good idea to get up and do something relaxing if you don't fall sleep within the first 15 minutes of trying to sleep.
3. Maintain a Balanced Diet
You should stick to a balanced diet and keep track of what you eat and how it affects your problem of night sweats and insomnia. Avoid drinking too much water before bed or you will wake up in the middle of the night to go to the bathroom. Avoid caffeine, nicotine and alcohol to improve your sleep quality.
4. Relax Before Bed
You can get better sleep by training your body to do the same relaxing ritual every night you go to bed, like taking a warm shower, listening to your favorite music or reading a book. Relaxing activities will help improve your sleep quality and keep you from wondering the question, "can't sleep and sweating, why?"
5. Create a Comfortable Environment
You need to make some changes to your room to make it more sleep-friendly. You will sleep better in a dark, cool and quiet room. You may even consider using earplugs, room-darkening shades and any equipment like air-conditioner to maintain a good room temperature to sleep well. Besides, use a comfortable pillow and mattress to improve your sleep quality.
6. Don't Sleep in the Day
Avoid sleep in the day, or you should at least limit daytime naps to avoid feeling all charged up at night. You need to feel a bit tired to sleep well at night, and a daytime nap longer than half an hour will definitely interfere with your sleep quality at night.
7. Stay Active
You need to maintain an active lifestyle and exercise regularly. Regular physical activity will go a long way in improving your sleep quality and helping you fall asleep faster. You should also include some stress-busting exercises in your daily routine like simple meditation, which will help you feel relaxed and prevent insomnia.
When to See a Doctor
If it's becoming increasingly hard for you to deal with night sweats and insomnia, it is a good idea to go see your doctor and discuss your condition and find a treatment plan. Your doctor will try to find the underlying cause to help you make your condition more manageable.