How to Handle Postpartum Night Sweats

Becoming a new mom is an incredible experience, but postpartum recovery comes with its fair share of challenges. In the weeks after birth, you’ll need to make new adjustments (i.e., fluctuating hormone levels, caring for a newborn) as you recover physically. While there are some postpartum changes that you'll expect, there are also a few that could surprise you, like postpartum night sweats. Waking up drenched in sweat can be uncomfortable and frustrating, but rest assured—this is a normal part of the postpartum period. Here, we'll explore some causes of postpartum night sweats, how long they last, and how to manage them effectively.

What Are Postpartum Night Sweats?

Postpartum night sweats refer to excessive sweating during sleep in the weeks following childbirth. Many new mothers wake up feeling overheated, drenched in sweat, or needing to change their pajamas and sheets frequently. These episodes are often intense and can happen even if the room is cool. They're a natural response to the body adjusting after pregnancy and are not typically a cause for concern.

Are They Normal?

Yes, postpartum night sweats are entirely normal. Many women experience excessive sweating due to fluctuating hormone levels and the body’s need to eliminate excess fluids retained during pregnancy. If you find they're bothersome or associated with additional symptoms, it's important to talk to your doctor.

How Long Does It Last?

For most women, postpartum night sweats last about two to four weeks after giving birth. However, the duration can vary depending on hormone levels, breastfeeding, and overall health. Call your doctor if you continue to experience excessive nighttime sweating beyond a month.

Can You Prevent Them?

While you may not be able to prevent postpartum night sweats completely, you can take steps to minimize their severity. Try to stay hydrated and do what you can to keep your body temperature cool before lying down to rest.

Possible Causes of Postpartum Night Sweats

The primary cause of night sweats is hormonal shifts after delivery. Throughout your pregnancy, your body increases levels of estrogen and progesterone to support your baby's development. Then, after delivery, these hormones drop rapidly, which is what causes several types of postpartum symptoms (including sweating). You may find that the decline in hormones can also contribute to things like postpartum depression. If you're starting to feel any indication of postpartum mood disorders, it's a good idea to speak with your doctor sooner rather than later.

Another potential cause of night sweats is fluid loss following delivery. During pregnancy, your body naturally retains extra fluid to support you and your baby. After childbirth, your body works to restore its fluid levels to normal. This means that you may sweat more often or feel the need to urinate more frequently.

Postpartum night sweats are common when you're breastfeeding, too. The hormone prolactin, which supports milk production, affects body temperature regulation, making some mothers feel warmer than usual. While it's one of the best things you can do for your newborn, breastfeeding may be the reason you keep waking up with wet sheets!

How to Manage Night Sweats

While postpartum night sweats are common, that doesn’t mean you have to suffer through sleepless, uncomfortable nights. With a few simple adjustments to your routine and environment, you can minimize the discomfort and get the rest you need. Here’s how to stay cool and comfortable during postpartum recovery:

Drink Plenty of Water

It might sound counterintuitive, but drinking more water can actually help with excessive sweating and ensure you don't become dehydrated. Staying hydrated replenishes what’s lost through sweat and helps regulate your internal temperature. This is especially important if you’re breastfeeding, as dehydration can affect your milk supply. Try keeping a large, insulated water bottle by your bedside so it stays cool throughout the night. Drinking small sips if you wake up sweaty can also help you feel refreshed.

Keep the Room Cool

Temperature control is one of the easiest and most effective ways to manage night sweats. Luckily, you can keep your room cool throughout the year in several different ways.

• Set your thermostat between 60-67°F, which is ideal for sleep.
• Use a bedside or ceiling fan to improve air circulation.
• Place a box fan in the window to pull in cool nighttime air.
• Try cooling pillows or mattress pads designed to wick away heat.
• If weather permits, open a window to let in fresh, cool air.
• Use blackout curtains to block out heat and help maintain a cooler room temperature.

Wear Lightweight Pajamas

The type of clothing you wear to bed can significantly affect how much you sweat. Pajamas made of wool, flannel, or fleece will increase your body temperature and cause you to sweat more. Instead, opt for lightweight, loose-fitting pajamas made from natural, breathable fabrics like cotton, bamboo, or linen. These materials wick moisture away from your skin, keeping you cooler and more comfortable.

Shower Before Bed

A cool or lukewarm shower before bed can help lower your body temperature and relax your muscles. It also washes off any sweat or oils from the day, making you feel fresher and more comfortable as you fall asleep.

Use Breathable Bedding and Cover the Sheets

Your sheets can affect how hot you feel at night. Choose breathable materials like cotton or bamboo for your sheets and blankets. You can also layer a towel or waterproof pad beneath you to protect your mattress and make clean-up easier if you wake up drenched.

Use Talc-Free Powder

Consider using a talc-free powder if you're noticing rashes or physical symptoms from the excess sweat. You may feel a bit odd applying it before bed, but it's a good treatment option to help reduce friction and lower the risk of unpleasant skin symptoms. Just make sure you use safe and talc-free products to avoid potentially worsening irritation.

Change Your Diet

Certain foods and drinks can trigger or worsen night sweats, especially when consumed close to bedtime. Some of the most notable foods and beverages to limit or avoid include:

• Spicy foods increase your body’s internal temperature, leading to more sweating.
• Caffeine stimulates your nervous system and can elevate your heart rate and body temperature.
• Alcohol can disrupt your body’s natural temperature regulation and dehydrate you, making you more prone to sweating.

Instead, consider some tips for a healthy postpartum diet here.

Practice Stress Management Techniques

Postpartum life is filled with emotional highs and lows, and stress can exacerbate night sweats. Stress triggers the release of cortisol, a hormone that can interfere with your body’s temperature regulation. Some deep relaxation tools to help you alleviate stress include:

• Practice deep breathing exercises or meditation to help calm your mind.
• Try gentle postpartum yoga stretches to relax your body.
• Establish a calming bedtime routine, like reading a book, listening to soothing music, or taking a warm bath.

If you're struggling with feelings of anxiety during the postpartum period, remember that you're not alone. Almost all new moms go through these feelings in the months after giving birth. Just remember that it's okay to ask for help if you're overwhelmed, and try to be open and communicate about your feelings with your partner.

When to Call a Doctor

While postpartum sweating is normal, if you're experiencing night sweats accompanied by a fever or other symptoms, it's important to contact your doctor. Do so if you notice any of the following:

• Severe cramping
• Fever over 100.4°F
• Unusual vaginal discharge
• Foul vaginal discharge
• Large clots
• Bright red bleeding that continues more than three days after delivery
• Pain, redness, or drainage at incision or stitches site
• Warm, red areas on breasts
• Pain or burning during urination
• Trouble breathing
• Dizziness
• Fainting
• Feeling particularly depressed or anxious

The presence of additional symptoms could indicate that an underlying condition is causing the nighttime sweating. Some potential conditions that could cause night sweats include:

• Hyperthyroidism
• Postpartum thyroiditis
• Anxiety
• Infection
• Hypoglycemia
• Diabetes

Therefore, it's important to check with your doctor to better understand what's happening. Night sweats can also be caused by eating spicy foods or drinking too much caffeine.

To help make welcoming a new baby into the world less challenging, consider ordering a free breast pump through insurance from Byram Healthcare. Breast pumping can help you share nighttime feedings, allowing your partner to soothe your newborn while you get some much-needed sleep. Thanks to the Affordable Care Act, all new and expecting mothers can receive one with zero out-of-pocket costs. Browse our product selection and start the ordering process today.