Good Lifestyle

Tossing and turning in damp bed sheets. Waking up feeling drenched. The need to shower ASAP when you get out of bed. It's all because of those dreaded night sweats. Does this sound familiar to you? There are nearly 110,000 Google searches a month in the U.S. for "night sweats," and that's not counting the tens of thousands of people searching for "night sweats causes" or "sweating in sleep." Suffice it to say, it's a sticky issue—especially if you're over 50. Read on to find out the common causes of excessive nighttime perspiration as you age, and what you can do to help mitigate that unwanted moisture.

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After 12 months of not having a menstrual period, a person could very well be experiencing the natural biological process known as menopause. Ituaverage age is 51 in the U.S., according to the Mayo Clinic, but it can happen before your 50s too. And with menopause, you can expect physical symptoms that include, yes, hot flashes.

"For many women, their menopausal hot flashes are the worst at night," Danielle Kelvas, MD, Chief Medical Advisor for Sleepline, tells Hidup terbaik. Hot flashes vary in frequency and intensity, per Johns Hopkins Medicine, but for 80 percent of women,hot flashes occur for two years or less. Not dealing with menopause, but still sweating it out at bedtime? Keep reading.

Turns out, your late-night snack could be the culprit. "Eating in general before bed causes our digestive system to secrete numerous hormones that can disrupt sleep," says Kelvas. Plus, she adds, "Eating introduces energy into the body, so our digestive system ramps up metabolism. This process slightly increases our core body temperature, when normally our body temp should slightly decrease with the onset of rest and sleep."

Other night sweat causes, she says, are metabolic syndrome, diabetes, or insulin resistance. And that's not all. According to the Mayo Clinic, additional causes of night sweats can include medications, anxiety disorders, alcohol use disorder, and a whole host of other conditions and illnesses.

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While it's not going to cure the underlying issue causing your night sweats, many people swear by cooling pillows. "A cooling pillow can prevent heat build-up during the night," Alex Savy, sebuahcertified sleep science coach and founder of Sleeping Ocean, tells Hidup terbaik. If it's a breathable pillow, it will allow the heat to dissipate instead of letting it accumulate. If the pillow uses gel particles, they will draw the excess heat away from the sleeper and lock it in. This is why cooling pillows can be a significant aid when dealing with night sweats." Read on to see some of Savy's specific product recommendations.ae0fcc31ae342fd3a1346ebb1f342fcb

BerikanGhostPillow by GhostBed mencoba. Savy explains, "It's a memory foam pillow that excels at pressure alleviation. The foam is infused with gel and has small air channels for enhanced breathability, allowing this pillow to remain cool throughout the night."

According to its product description, it also has a "cool-to-the-touch cover" that neutralizes heat on both sides of the pillow—as well as over 4,000 five-star reviews. One reviewer shared, "This is a great pillow. I haven't woken up due to sweating, and I can comfortably sleep on my back or side."

Savy also recommends the Kapok Pillow by Layla. "Kapok is a natural fiber. It's super-breathable and also wicks the excess moisture away pretty well," he says. "This means the Layla pillow can aid thermoregulation during sleep. Plus, it's very comfortable and adjusts to the sleeper's loft preferences."

One verified buyer on Laya's site shared, "Very comfortable and cooling. The adjustability of this pillow is key." Forbes also gave it a shoutout in their 2022 roundup of the best pillows for side sleepers, saying "In a nutshell, the Layla Kapok has it all: softness and support, sustainability, adjustability, washability, hygienic and cooling features, and of course, great customer reviews."

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Bantal Lateks oleh Saatva adalah rekomendasi Savy lainnya. "Model ini menggunakan lateks parut untuk inti dan serat tipis dan mewah untuk lapisan kenyamanan. Oleh karena itu, udara bergerak bebas melalui bantal. Begitulah cara SAATVA mencegah akumulasi panas," jelasnya.

Salah satu pengulas di situs web Saatva mengatakan dia melihat perubahan dalam kualitas tidurnya pada malam pertama. Dia menulis, "Biasanya, saya bangun beberapa kali sepanjang malam untuk mengatur ulang bantal yang menjadi panas atau rata di tempat tidur. Sebaliknya, bantal Saatva membawa saya dari malam hingga pagi, mempertahankan suhu dan kenyamanan. Suatu keharusan untuk kualitas tertentu waktu tidur."

Selain bantal pendingin,Tony Klespis, sebuahPelatih Ilmu Tidur Bersertifikat dan pengulas aksesoris tidur di kasur kejelasan, memberi tahuHidup terbaik Lembar pendingin itu juga bisa membantu. "Bahan -bahan tertentu seperti bambu atau katun tenun perkala dapat membantu Anda tetap dingin di malam hari." Dan inilah tip hebat lainnya: "Sementara banyak orang mengaitkan lembar hitungan utas yang lebih tinggi dengan kualitas yang lebih tinggi, lembar jumlah benang yang lebih rendah sebenarnya lebih baik untuk aliran udara yang lebih baik untuk membuat Anda tetap dingin," kata Klespis.

Dia juga merekomendasikan menggunakan tirai pemadaman untuk mencegah kelebihan sinar matahari memanaskan kamar Anda di siang hari, menjaga termostat Anda di 60-67 derajat Fahrenheit, dan menghindari makanan dan zat yang membuat Anda berkeringat (seperti kafein dan alkohol).

Baca ini selanjutnya:Tidur dalam posisi ini bisa menyakiti hati Anda, kata studi.