Postpartum, among a great many other things, really confronts you with bodily fluids: your own, and those of the little person you made. At any time, “Why am I wet?” could be answered by wee, vomit, breastmilk, poo, a spilt drink or, sweat. For about 35% of people who have just given birth, waking up in drenched bedsheets and pyjamas is a new, shocking but then regular occurence. And it can be really shocking: the amount of sweat, how the wet bedsheets turn cold, how it’s 3am but you feel like you’re been running a marathon… It’s a lot to process. The good news is, knowing about it will minimise the panic or concern it may cause, and it’s short lived. Ahead, everything to know about postpartum night sweats and how to deal with it.
What are Postpartum Night Sweats
Generally, hot flushes or significant sweating at night is associated with anxiety and other mental health conditions, poor physical or emotional health. Postpartum night sweats, which can occur in pregnancy or postpartum, are not that. Like a lot of medical symptoms experienced by predominently woment, there is a lack of awareness about postpartum night sweats, but they are common, normal and absolutely nothing to feel embarrased about.
Causes of Postpartum Night Sweats
During pregnancy, levels of oestrogen and progesterone rise, and after birth these levels fall (known as the postpartum hormone dump). Hormonal changes specifically affect the hypothalamus — the part of the brain that controls body temperature. For reasons researchers don't completely understand, low oestrogen makes the hypothalamus believe the body is too hot, prompting the brain to cool it down through excessive sweating. Women who breastfeed are more susceptible, as rising prolactin levels act to keep oestrogen levels low. On top of hormones, the body may also be sweating to rid itself of excess fluid. During pregnancy the body takes on around 50% more blood and bodily fluid, and excessive sweating is one way the body eliminates this after birth.
What’s Normal in Postpartum Night Sweats
The amount of sweat can feel extreme. It is common for new mothers to wake up feeling drenched: hair, underwear, pyjamas, bedsheets… even through to the mattress protector. It can also be less than this, but it is good to keep the potential volume in mind, particularly if you’re not someone who usually sweats a lot.
Generally, postpartum sweats are at their worst in the first two weeks after birth, but will last anywhere between 2-6 weeks. This coincides with the first six weeks postpartum that is the period your body adjusts to not being pregnant anymore and does a bulk (but importantly, not all) of birth recovery. It is a good thing to talk about with your GP or OB at the 6-week check-up.
How to Manage Postpartum Night Sweats
Firstly, there is no prevention, but you can do things to make this time easier and make sure it doesn’t lead to other issues (like dehydration).
Getting comfortable in bed after birth is hard enough, but if you can, keep your bedroom cool, use breathable fabrics for your nightwear and bedlinen, and stick to a lightweight quilt. It can also be wise to keep a spare set of pjs and sheets by the bed or in the bathroom so you can change in the night without having to rifle through draws. A towel by the bed is also not a bad idea.
There is some evidence that sweating through the day can minimise night sweats. A walk can also be a good way to take care of your mind and body when you’re not getting good sleep. There is also evidence including more soy in your diet can help with hot flushes, but the most important step in managing hot flushes is to ensure you’re putting back in what you’re loosing.
Water intake for postpartum women is 8-12 glasses (or 2 litres) a day. If you’re experiencing night sweats you want to be drinking this or more of cool water throughout the day. Skip caffeine, particularly after midday, and think about supercharging that water with some electrolytes. Two Islands Hydrate4 is particularly useful for this as it 10 times more electrolytes than other hydration powders and puts back in specifically what you loose from sweat. It is also made for mums, rather than athletes (though at this point, you’re on par with the energy burn).
When to Be Contact Your Doctor
Postpartum night sweats are rarely a sign of anything serious, but there are some symptoms worth watching for. If your night sweats are accompanied by fever, chills, pain, a racing pulse, persistent headache, or shortness of breath, contact your healthcare provider, as these could indicate an infection or another underlying condition. Other conditions, including thyroid disorders, anxiety, diabetes, and hypoglycemia, can also cause night sweats, so it's worth mentioning them to your GP or OB at your 6-week check-up, or sooner if symptoms feel severe. As a rule of thumb, if your night sweats haven't improved after three weeks, or are getting worse rather than better, don't wait for the 6-week mark — check in with your doctor sooner.
