Getting too hot at night can be caused by warm bedding or room, hormones, night sweats, or sleep apnea.
Common causes
- Bedding and room temperature. The ideal bedroom is about 65 to 68°F.
- Hormones: menopause, perimenopause, pregnancy.
- Night sweats from infections, anxiety, thyroid problems or medication.
- Sleep apnea.
- Alcohol before bed.
What helps
- Cooler room, breathable cotton or linen bedding.
- Lighter pajamas.
- Avoid heavy meals, alcohol and spicy food at night.
See a doctor
For drenching sweats, fever or unexplained weight loss.
Body temperature during sleep
Core body temperature drops by about 1 to 2 degrees F during the night, reaching its lowest point near 4 to 5 a.m. The body must lose heat to fall asleep. A room that is too warm or bedding that traps heat disrupts this process.
Environment
- Room temperature above 70 degrees F (21 degrees C). The Sleep Foundation suggests 60 to 67 degrees F (15.5 to 19.4 degrees C) as an ideal range for most adults.
- Heavy blankets, flannel sheets and memory foam mattresses that trap heat.
- Poor ventilation.
Habits
Alcohol, spicy food, large meals and intense exercise close to bedtime raise body temperature or sweating.
Hormonal reasons
- Menopause and perimenopause, where hot flashes and night sweats affect up to 75% of women.
- Pregnancy.
- Hyperthyroidism.
- Testosterone treatment or low testosterone.
Medications
Antidepressants (SSRIs), steroids, some diabetes drugs, opioids and some hormone therapies can cause night sweats.
Medical conditions
- Sleep apnea.
- Infections such as tuberculosis, HIV, endocarditis.
- Low blood sugar at night.
- Anxiety.
- Some cancers, such as lymphoma.
- Gastroesophageal reflux.
Cooling tips
- Use breathable cotton, linen or bamboo bedding.
- Take a lukewarm shower before bed.
- Use a fan or cooling mattress pad.
- Keep water by the bed.
- Wear light sleepwear.
See a doctor if
You have drenching night sweats with fever, unexplained weight loss, a lump, cough or persistent fatigue.
Sleep temperature science
Core body temperature naturally falls by about 1 F (0.5 C) during the night, reaching its lowest point a few hours before waking, and a warm bedroom interferes with this drop. The Sleep Foundation recommends a bedroom temperature of about 60 to 67 F (15.6 to 19.4 C). Heavy blankets, memory foam mattresses, synthetic sheets, pajamas and late exercise or alcohol raise heat. Hot flashes and night sweats affect up to about 75 percent of women in menopause, and hormonal shifts before periods and during pregnancy can also raise body temperature.
Medical causes and cooling steps
Medicines including some antidepressants, steroids, opioids and diabetes drugs can cause sweating. Hyperthyroidism, infections, sleep apnea, low blood sugar and some cancers can lead to night sweats. Use breathable cotton or linen sheets, a fan, a cooling pillow and a lukewarm shower before bed. See a doctor if night sweats soak your clothing regularly, come with fever, unexplained weight loss, swollen glands or persist for several weeks, as these may indicate an underlying condition.
Based on data from the Sleep Foundation and the Mayo Clinic
