Techniques to avoid sweating while sleeping in summer

Summer is synonymous with vacations, the beach, and relaxation, but also, often, with sweating. In recent years, torrid nights have become routine. Techniques such as creating air currents and walking through green spaces can help you avoid sweating as much during the day. But what should we do at night?

Professor Ginés Viscor, from the Department of Cell Biology, Physiology, and Immunology at the University of Barcelona, explains techniques to avoid sweating (so much) at night. "People's habits on this planet have to change quickly, or we can start getting used to sweating, because it can only get worse," he says.

Viscor explains that you should try to maintain a comfortable temperature in the bedroom (18-21°C): "A ceiling fan is an excellent option because they are very quiet, more economical, and don't contribute to the heat block effect in cities." The professor also adds that blinds can be lowered during the day to prevent heat buildup and raised again at night to facilitate ventilation of the room.

To avoid sweating at night, it is necessary to use breathable mattresses, pillows, pajamas, and sheets. Viscor recommends clothing and bedding made of natural fibers, as they allow the skin to ventilate and facilitate sweat evaporation. "Clothes with synthetic fabrics should be avoided, as they retain heat and moisture," he warns.

Those who take cold showers to cool down before bed are making a mistake. A quick shower with lukewarm water (25-30°C) helps lower body temperature before bed, explains the professor, adding: "Cold showers can have the opposite effect, because they activate thermogenesis and cause a thermal rebound," i.e., the body responds with a rise in temperature.

Diet also plays a key role in night sweats. The professor recommends "avoiding heavy, spicy, or hot dishes for dinner, because during digestion, they increase the metabolism, raise body temperature, and promote night sweats." He therefore recommends opting for light and fresh dinners.

Finally, Viscor states that mood is also a determining factor. Stress and anxiety are common causes of night sweats due to hyperactivation of the sympathetic division of the autonomic nervous system. The professor recommends activities that allow relaxation, such as "a quiet reading or conversation, or certain techniques such as meditation, deep breathing, or yoga before bed."