Waking up hot can seriously cut into your sweet slumber. You throw off the blankets, open a window, and quite possibly disrupt your partner’s sleep if you don’t sleep alone. It can leave you feeling tired the next day and wondering what you can do to get comfortable.
If you frequently wake up overheated at night, you might be wondering why. There are many reasons this can be happening and this article will outline a few of the more common causes and what you can do if it isn’t anything serious.
Why Am I Always Waking Up Hot at Night?
There are many causes. It could be anything from your heat being turned up too high, too many blankets, or something going on with your body. Some of the more common causes include:
1. Infection in Your Body
If you are suffering from an infection in your body, fever and chills can make you feel both cold and hot at night. You throw the covers off then pull them back on throughout the night getting no sleep at all. Infections like the flu, colds, sinus infections, strep throat, and tuberculosis all cause you to feel hot and have night sweats.
2. Hormone Imbalances
In both men and women, certain hormone imbalances can make you wake up feeling hot at night. Things like menopause, thyroid disease, pregnancy, and puberty in teens can increase the feeling of being hot. Thyroid hormone excess can actually raise your body temperature, but female hormones that bring on menopause increase the sensation of feeling hot.
3. Overdressing for Bed
In summer you may be more likely to wear light clothing to bed and if you’re hot at night, well it’s pretty easy to figure out that it’s hot outside. A no-brainer. However, if you are waking up hot at night in the middle of a cold winter, then it can be a bit more confusing. When it is cold outside you naturally want to dress warmly. Experts report that it is actually unhealthy to dress too warm inside your house and for bed in the winter months. Too heavy of pajamas may disrupt your circadian rhythm and prevent good sleep.
4. Toxins in the Body
If you have too many toxins in your body, it can strain your liver’s ability to filter them out. When the liver is strained, it can actually generate heat in the body. This is a natural mechanism to make you sweat and remove the toxins. When you sleep at night, the organs either go into rest mode or work harder to clear all the things you put in it the day before. Your liver is one organ that works through the night along with your kidneys to filter your blood and give you a fresh clean supply. If they are working harder, you may feel hotter when you sleep.
If you suffer from anxiety, this can cause hot flashes as a general symptom. Some anxiety sufferers are awakened by their symptoms, one of which is feeling hot during sleep. People with anxiety also tend to “bundle up” more to increase the feeling of security. You may also like the feeling of the weight of your blankets. This can lead to overheating and keep you awake.
If you have a high BMI and are overweight you may find yourself waking up hot at night. Excess body fat traps in heat and also causes hormonal excess that can increase your body temperature. Excess fat also keeps your metabolism going at night trying to burn off excess fat, which increases the body temperature.
7. Alcohol, Medications, and Street Drug Use
Drinking alcohol before bedtime can make you feel warmer than usual. Certain medications can also have a side-effect of feeling hot and/or hot flashes. Using street drugs can also make you feel warmer than usual and some street drugs can actually raise the body temperature dangerously high.
8. Low or High Blood Sugar
If you have blood sugar drops or spikes during the night, you may start to overheat and sweat. Glucose gives your cells energy, which can create heat. A spike in blood sugar may rev things up in your body. Likewise, feeling hot and cold sweats is also a symptom of blood sugar dropping too low.
If you don’t drink enough fluids during the day, you may be going to bed dehydrated. Eating too much sugar or salt around dinnertime or after can also deplete your body of fluids. Just make sure you don’t catch up on those fluids after 6 p.m. or you will find yourself up in the restroom all night.
10. Hot Showers, Sauna Use, and Jacuzzi’s
Exposing yourself to hot water or steam at bedtime can raise your body temperature. Sitting in a jacuzzi may be relaxing, but the heat can stay in for an extended period of time.
Any Ways to Help?
If you are repeatedly waking up hot at night, you should of course check with your doctor to make sure it isn’t anything serious. Certain health conditions may need evaluation and treatment by your doctor. If this only happens once in a while, or your doctor says all is well, you can try these helpful home remedies:
- Wear cool cotton pajamas.
- Drink extra fluids before 6 p.m.
- Have your thyroid and hormones checked.
- Eat healthy and avoid processed foods.
- Lose extra body fat.
- Don’t drink alcohol before bed.
- Avoid street drugs.
- Talk to your doctor about medication side-effects.
- Eat a high protein snack and avoid carbs after dinner.
- Keep your house temperature at 68 degrees.
- Try calming relaxation exercises or meditation before bed.
- Take cooler showers at night to avoid raising your body temperature.
- Avoid jacuzzi or sauna use before bed. If you must, rinse in cool water after.
- If you have an infection with fever, cover yourself with just a cotton sheet.
- Protect your liver and avoid toxins like tobacco, alcohol, drug use and chemical additives in food.