5 Tips for Dealing with Excessive Night Sweating

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• Every night, the body loses half a liter of sweat. This causes an unpleasant feeling of dampness and disrupts sleep.

• According to studies, a room temperature that is too high is the most common cause of night sweats and poor sleep.

• The right sleeping environment, featuring natural materials, reduces moisture and significantly improves the sleeping environment.

  
  

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Did you know that the average adult loses half a liter of sweat per night? Even more during the summer months or when you have a cold. This moisture doesn’t just evaporate into the air; it soaks into the mattress, bedding, and pajamas—especially if the materials aren’t breathable or temperature-regulating. The result: a damp and sometimes sticky feeling in bed in the morning, which is anything but restful.

Restful sleep depends heavily on the right sleeping environment — this is scientifically proven and clearly noticeable in everyday life. If it’s too warm in the bedroom at night, the body reacts with its natural cooling mechanism: sweating.

According to a representative survey from 2024 in Switzerland, a room temperature that is too high is the most frequently cited reason for poor sleep. No wonder — when the body overheats, we sleep more restlessly and sweat more. Men are more frequently affected by heavy sweating at night than women.

In fact, temperatures in many bedrooms are higher than ideal. This can be due to radiators, thick comforters, or a lack of air circulation, for example. This causes people to sweat more at night. As a result, sleep is disrupted, and night sweats create an unpleasant feeling of dampness in bed.

We'll show you some practical tips to help improve your sleep environment — and how choosing the right mattress and comforter can finally help you sleep soundly again.

Night sweats? Here are 5 tips for dealing with night sweating

1. Lower the room temperature

The ideal sleeping temperature is between 16 and 18 degrees Celsius. A cooler bedroom supports your body’s natural thermoregulation and significantly reduces sweating at night.

Keep the curtains, blinds, and windows in the bedroom closed at all times when there is a lot of sunlight. Give the bedroom a good airing before going to bed. Large houseplants help regulate humidity and, consequently, the perceived room temperature.

Avoid the following myths:

A cool shower or a cold drink may feel refreshing at first, but appearances can be deceiving. After the “cold shock,” the body tries to return to its normal temperature and ends up heating up again. Additionally, you should avoid using fans and air conditioners whenever possible, as they generate extra heat when in use and consume a lot of electricity.

2. Sleep lightly clothed or naked

Sleepwear made from breathable natural materials such as cotton, linen, or Tencel ensures better air circulation. Alternatively, it can also be pleasant to sleep naked or very lightly clothed — this allows excess heat to escape even more effectively.

Beware of drafts when wearing light clothing:

Constant drafts from open windows, fans, and air conditioners can cause tension in the neck area when sleeping in light clothing or naked.

3. Natural and breathable bedding

Duvets and covers made from natural fibers like cotton, wool, or hemp absorb moisture without feeling wet to the touch. They help keep your bed dry, even if you sweat heavily at night.

4. Cooling and skin-friendly mattress

Mattresses can trap heat — especially those with a high foam content. The European Bedding Association recommends pocket-spring mattresses as a breathable and thus cooling alternative.

Another important aspect of a mattress is its cover. Similar to bedding, this should be made of skin-friendly and natural fibers, such as cotton and sheep’s wool. Mattress covers made of polyester feel cooling at first, but can cause heat to build up over time and thus promote night-time sweating.

Mattress tip:

The ecomade mattresses with their multi-layered pocket spring core are particularly well-suited as airy and cooling sleeping surfaces.

5. Avoid caffeine, alcohol, and heavy meals

These substances stimulate your metabolism and raise your body temperature. If you avoid them, you’ll usually sleep more soundly and experience less night sweats.

Caffeine and theine block adenosine receptors, thereby reducing the urge to sleep and sleep quality for a while.

Interestingly, alcohol consumption helps you fall asleep because it has a sedative effect. However, the breakdown of alcohol produces metabolic byproducts that lead to restless, sweaty, and poor-quality sleep.

After dinner or your last evening snack, your body needs time to digest. If the time between your last meal and bedtime is too short, your digestive system has to keep working while you sleep and can’t recover as usual. Light meals are easy for your body to digest, so your body has to work less.

Note – Even with all these tips:

Heavy night sweats can also be a sign of hormonal changes (such as menopause) or underlying medical conditions. If you regularly experience heavy sweating and there’s no improvement, it’s worth seeing a doctor.