Night Sweats From Running: Causes And Prevention

Most runners love working up a good sweat. This indicates that they are working hard to become swifter and more powerful. As a result of aerobic exercise, people are enhancing their cardiovascular fitness to be able to accomplish more distance.

Most folks find it unpleasant to perspire long after engaging in physical activity. Awful is the sensation of being jolted out of sleep, with perspiration dripping down your body.

Longtime runners who have been in the running game for a while may not encounter this situation at all. It’s not even all that common for new runners. What explains the varied experience of some runners having night sweats and others not?

Having nighttime perspiration is generally not problematic, especially if it materializes after engaging in something different in your exercise routine. Below, we will go through the possible factors that could be behind your nighttime sweating and provide some ideas about how to manage the issue.

Relating Night Sweats to Running

When discussing night sweats, we are not referring to a single night where the temperature is unusually hot and you don’t remove the blankets.

If you find yourself frequently waking up completely drenched in sweat, you need to look into what is causing it. It appears that night sweating is likely due to your metabolism if it has anything to do with the training you are doing.

Michael Grander, who is associated with the University of Arizona College of Medicine, told Time Magazine that a person’s body temperature tends to drop shortly before going to bed, which helps to induce sleep.

An increased metabolism can cause a person’s body temperature to rise before they nod off to sleep.

It is possible that medical difficulties could be responsible for profuse sweat at night, so if you are concerned, go speak to a doctor. If you began excessive perspiration when you started to change your physical activity habits, then it may be the cause. Marathon training easily fits into this category.

1. Sharp Increase in Training

Being an experienced runner is helpful, but if you’re preparing to take on a marathon, the training you’ve done in the past won’t be sufficient. The result of this is an intense uptick in both the number of miles being run, as well as the variety of running exercises being performed.

A positive aspect of this is that your cardiovascular fitness, speed and strength can be increased. Your body responds by ramping up the metabolism.

We comprehend metabolism as something that uses up energy, but it does more than that; it is what gives us the capacity to do things such as breathing, digestion, etc., as well as regulating our temperature, which can lead to perspiring during the night.

This piece from livestrong.com connects night sweating with fluctuations in the thyroid gland.

It is claimed that when you work out more vigorously than normal, your thyroid secretes more hormones that boost your energy during the increased activity, causing you to experience night sweats as a consequence.

If you abruptly increase your running mileage, increased the speed of your runs, or began doing strength training, you may start having night sweats as a result.

There is nothing to be concerned about; it is more bothersome than anything else. As long as you’re not displaying any other symptoms of too much exercise, there’s no need to back off on your workout routine.

Your body will become accustomed to your amended routine and the rise in calories that you are using up. If you remain dedicated to your exercise routine, then your night sweats should stop soon.

You may consider purchasing a different style of nightwear for the time being. Select a fabric that draws moisture away from your body to prevent sweating.

You can buy sheets, blankets, and pillows that are made to draw sweat away from the body and keep you cool while you are having night sweats. These will help you stay comfortable through the process.

2. Late-Night Running

Many runners like to accomplish their running early in the morning. It gives me a boost of energy that lasts for the remainder of the day.

However, some runners choose to run in the evening. This is often related to their work schedule. To manage everything, night-time sessions are often the only option. You do what you have to do!

Exercise increases your metabolic rate, which causes you to perspire even after you have finished your exercise session. If you are exercising later in the evening, the perspiration can extend into your sleeping hours.

Your body has not been given adequate time to get ready for sleep due to a lack of slowing down normally.

On occasion, not enough time has elapsed between ending a workout and beginning to rest to cool off completely. You could be startled out of sleep due to perspiration dripping down your body.

You are not allowing your body’s metabolic rate to reduce sufficiently before going to bed.

This could require some ingenuity in planning your day: using a treadmill if you need to jog before sunrise or even squeezing two running sessions into a single day, one at lunchtime and the other after your day’s activities.

A possible cause of being delayed during the day is having a meal late. This could also be a cause of your nocturnal perspiration.

3. Eating Late After a Run Can Cause Night Sweats

Eating a small snack before you go to sleep is likely not the source of your nocturnal perspiration, yet you may be experiencing night sweats as a result of having dinner after running late. When you factor in the higher metabolism due to running late at night, it’s understandable that you might sweat.

Two people who run on an online message board recently mentioned that they experience night sweats. Their evening schedules were very similar and looked something like this:

 

7:00 pm: Run (late)

8:30 pm: Eat Dinner (way too late)

10:00 pm: Bed

It is possible to identify that these joggers did not give their bodies enough time to recuperate. Plus, eating late disrupts the body’s natural metabolic pattern. Especially if your meal is high in carbohydrates.

White, starchy carbs including rice, potatoes, and pasta have a high glycemic index which may provoke an increase in blood sugar before bedtime. These foods are fantastic to consume before going for a run, as has been discussed in the article; however, they would not be ideal to have immediately after the run and before going to bed.

If you include alcohol, that can also lead to this. If invigorating exercise is done close to bedtime, it can cause the body to become warmer which leads to night sweats.

Making alterations to your regular schedule would be your optimal choice. Evaluate your plan and determine if you can make any changes so that you don’t finish your tasks later or have to eat at a later hour…or both, earlier.

If it’s not feasible, make an effort to consume a dish which has less of the “empty” white carbohydrates and contains more proteins and whole grains and notice if that solves the issue.

4. Increasing Your Training Volume

Just about as raising the vigour of your training can cause night sweats from running, expanding your amount can also have the same effect.

If you have taken up running or increased the intensity of your physical training, your body will increase the production of thyroid hormones, which can rev up your metabolism.

This will result in your body heat going up, and it should keep it from decreasing during rest. The result? Waking up damp from your own sweat.

5.  Overtraining

Having too much exercise and not supplying your body with sufficient food can wreak havoc on your hormones and throw off your metabolism.

If you’ve been experiencing night sweats while running and feeling exhausted after your exercising, it’s a good idea to look closely at your workout routine and the nutrition you’re getting to make sure you’re not working too hard or not eating enough.

6. Low Blood Sugar

Conversely, hypoglycemia, or having an abnormally low level of sugar in the blood, can also lead to excessive perspiration during the night. Thus, if you aren’t snacking in the hours right before sleeping, your blood sugar may decrease too much while you sleep.

If you are worried about low blood sugar even though you are eating right and promptly, you should talk to your doctor to look into your fasting glucose levels and haemoglobin A1C.

Tips To Reduce Night Sweats From Exercise

Although in some cases you can’t fully prevent night sweats from running, here are a few tips for reducing the chance that you’ll wake up sweaty:

1.  Exercise Earlier

Exercising close to bedtime could inhibit your metabolism and body temperature from declining as they should before turning in.

See if you can rearrange your timetable and try to go for a run earlier on in the day if you can. Complete your workout no later than 3 or 4 hours before you plan to go to bed.

2. Do a Cooldown

If you plan on doing physical activity in the evening, be sure to do a proper cooldown to aid in the recovery process and help your body return to its original state.

Go for a leisurely stroll and do some simple exercising while your body temperature decreases.

3.  Chill Your Body

The major cause of having night sweats after running is that your body heat stays high even in the nighttime. You can reduce your body temperature by taking a cold shower, immersing yourself in an ice bath, consuming ice water, or consuming frozen items.

This could potentially reduce body temperature before bed to help prompt the biological responses that cause a decrease in temperature.

4.  Don’t Eat So Close to Bedtime

It is advised that you do not eat anything within two to three hours of the time you plan to go to bed, as this can accelerate your metabolism.

If you are going to eat something. Try to choose cold rather than hot foods.

5. Try a Magnesium Supplement

Magnesium is a vital mineral required by the body, and also a key electrolyte demanded by athletes so that they can effectively stay hydrated, maintain nerve function, and have control over muscle contraction and relaxation.

Runners can gain numerous advantages from the consumption of magnesium, including more restful sleep and a decrease in muscle pains.

Research has discovered that taking magnesium tablets may cut down on hot flashes related to menopause, thus giving some relief from night sweats due to hormone changes when exercising.

Instead of taking supplements for magnesium, you may want to consider adding foods to your diet that are naturally high in magnesium such as pumpkin seeds, dark chocolate, white beans, avocados, milk and yoghurt, beet greens, almonds, cashews, and dried prunes.

6. Cool Your Bedroom

Using fans or air conditioning in your bedroom can help to lower the elevated body heat that can occur while adjusting to new workout plans or after strenuous physical activity.

According to the National Sleep Foundation, the ideal temperature for sleeping comfortably is between 60 and 67 degrees Fahrenheit (15-19 degrees Celsius).

7.  Make Gradual Changes to Your Training

If you progressively build up the level of difficulty and intensity of your exercises, you are less likely to suffer from having night sweats due to running. Habitual, abrupt alterations can impact your metabolic rate sufficiently to cause nocturnal perspiration after running.

8.  Invest In Cooling Bedding

There is top-grade bedding available such as mattresses, pillows, and sheets that are created to maintain your body temperature and ensure you stay cool throughout the night.

An example of this would be the Serta Arctic Cooling Pillow, a memory foam pillow employing Reactex® – a special technology that rapidly transfers heat away from the pillow’s surface.

This leads to a pillow that is 30 times less hot than the typical pillow.

The Beautyrest Black mattress range includes great back support and motion limiting functions, as well as plant-based cooling technology to keep you cool during sleep, offering a cooling power of up to 18% more than usual.

9. Be Patient

Your body will eventually adjust to changes in the quantity and intensity of your workout. As a result, your thyroid will stop kicking in to speed up your metabolism and you will no longer experience night sweats due to exertion during the night.

Be sure to increase your sound level safely, always following the 10% rule.

When Night Sweats Aren’t Related to Your Running

The heightened perspiration you are experiencing during the night is likely connected to the intensification of your marathon training.

It would be a good idea to visit your doctor if you are feeling anxious due to other symptoms you may be experiencing. This will help to determine whether there is any other problem that could be causing your distress. Although sweating during the night is typically not a cause for concern, ultimately only your physician can decide if that is the case.

 

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