Postpartum night sweats: causes and treatments

The nursery is quiet, the baby’s finally sleeping, and suddenly you wake up — soaked with sweat. Is something wrong? Actually, postpartum night sweats are a surprisingly common part of recovery.

While soaking your pajamas and sheets can be bothersome, night sweats are usually temporary and often a result of fluctuating hormones after giving birth. You can manage symptoms with some simple at-home treatments, like sleep hygiene tips and doing gentle movements before bed to soothe and calm your nervous system. 

Here, learn what causes postpartum night sweats, how long they typically last, and what you can do to feel more comfortable — including movement tips from Hinge Health physical therapists.

What are postpartum night sweats?

Postpartum night sweats mean you’re sweating a lot as you try to sleep in the weeks after having a baby. “Night sweats are common and almost expected after giving birth,” says Maria Fernandez Cuadrado, PT, DPT, a physical therapist at Hinge Health. “But it’s not your new normal — your body will heal, and you will get to a point where you feel like yourself again.”

Think of these night sweats as your body’s way of hitting the “reset button” on your hormone levels after pregnancy. After childbirth, your body no longer needs to produce high levels of hormones like estrogen and progesterone, so these hormone levels drop quickly. This sudden decrease can affect how your body controls temperature, sometimes causing intense night sweats. (A similar drop in hormones during perimenopause or menopause is what leads to hot flashes.)

Symptoms of postpartum night sweats

Common symptoms of postpartum night sweats include:

• Waking up drenched in sweat

• Needing to change your clothes or bedding at night

• Sleep disruptions due to sweating

• Feeling hot or experiencing hot flashes

• Feeling irritable or sleep-deprived

Are postpartum night sweats normal?

Yes — night sweats after delivery are very common. Many people feel anxious about experiencing nighttime sweats after giving birth, often because no one told them it could happen, says Dr. Fernandez Cuadrado. She reassures people that postpartum sweating is common and nothing to worry about. 

“Your hormones fluctuate dramatically during pregnancy — night sweats are simply a sign that your body is working to restore hormone balance,” says Dr. Fernandez Cuadrado. Research shows that nearly 30% of people experience hot flashes, along with symptoms like excessive sweating, after childbirth.

Causes of postpartum night sweats

Big hormone shifts after pregnancy are the main factor behind postpartum night sweats. But such other factors as breastfeeding, stress, and certain medications can also play a role. Here’s more about how these factors contribute to postpartum night sweats. 

• Hormonal shifts after childbirth. During pregnancy, your body increases its production of estrogen and progesterone to support your growing baby. Research shows that estradiol (the main type of estrogen) levels can reach levels up to 100 times higher by the third trimester compared to before pregnancy. Right after childbirth, these hormones drop sharply. Since estrogen and progesterone play a role in regulating body temperature, it’s normal to feel warmer and sweat more as their levels decrease. 

• Breastfeeding. The hormone prolactin is essential for milk production, but it can also suppress estrogen. As a result, those who breastfeed may experience postpartum night sweating longer than those who don’t.

• Medications. Some medications — like selective serotonin reuptake inhibitors (SSRIs) that treat anxiety or depression symptoms and nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen and aspirin — can cause sweating at any time of day. Both of these drugs are often prescribed postpartum to help treat postpartum depression and promote recovery from delivery.

• Anxiety and stress. Caring for a new baby can bring both joy and stress. If you’re feeling anxious or overwhelmed before bed, your sympathetic nervous system (fight, flight, or freeze response) activates. This releases stress hormones like cortisol and adrenaline, which raise your heart rate and body temperature, and can contribute to night sweats. Stress can also make it harder to get good sleep. Research shows that getting quality sleep each night can help lower anxiety and stress levels.

How long do postpartum night sweats last?

Everyone’s experience with pregnancy and postpartum recovery is different, and that includes how long postpartum night sweats last. Some people may only have night sweats for a few nights, while others may deal with them for weeks or more.

How to manage postpartum night sweats

There are plenty of simple ways to manage postpartum night sweats and improve your comfort — from keeping your bedroom cool and wearing breathable clothing, to staying hydrated, freshening up as needed, and building gentle movement and relaxation into your bedtime routine. These simple approaches include:

• Keep your bedroom cool and well-ventilated. Lowering the temperature in your bedroom is one of several sleep hygiene habits that support better sleep — especially if you’re dealing with night sweats. Research shows that sleeping in a cooler room is linked to better, deeper rest, while warmer temperatures can make it harder to sleep well. (More proof: one study also found that people slept longer and more soundly during the cooler winter months.)

• Wear lightweight, breathable pajamas. Stick to light, breathable clothing at bedtime to help your body stay cool. Cotton and linen are good choices since they allow air to circulate around your skin. Choosing minimal clothing at bedtime, if you feel comfortable, can also help your body regulate its temperature.

• Hydrate during the day. “When you’re dealing with night sweats — or if you’re breastfeeding — you need more fluids than usual, so it’s especially important to stay hydrated during the day,” says Dr. Fernandez Cuadrado. Drinking enough water not only helps your whole body function well, but also supports muscle function and energy — which is key when you’re caring for a new baby.“ Just try to limit fluids in the two hours before bed to help minimize nighttime bathroom trips.

• Change bedding or clothing quickly. If you wake up drenched in sweat, strip off any damp clothing or bedding so you can get comfortable again. “It’s common to wake up at night drenched in sweat and needing to change your clothes or sheets,” says Dr. Fernandez Cuadrado. Taking a moment to freshen up can help you settle back into sleep more easily. Consider having a fresh set of sheets or pajamas near your bedside so you can change quickly if needed.

• Use a cool towel before bed. If you’re feeling overheated, try placing a cool towel around your neck or on your skin just before you go to sleep. This can help lower your body temperature and make it easier to fall asleep. Avoid falling asleep with an ice pack or cooling pad on your skin, as this can cause discomfort or skin irritation, Dr. Fernandez Cuadrado explains.

• Reduce spicy foods and caffeine consumption. Spicy foods and caffeinated drinks can raise body temperature and may trigger or worsen night sweats in some people. If you suspect this affects you, try to avoid eating spicy meals or drinking coffee, tea, or soda close to bedtime. 

• Relaxation techniques. Breathing techniques like diaphragmatic breathing can help calm your mind and body before bed, easing stress and making it easier to fall into a restful sleep.

• Engage in gentle movement before bed. “Many people worry they shouldn’t do any movement after having a baby, but very gentle movements are usually not only safe, but encouraged,” says Dr. Fernandez Cuadrado. Think: stretching, simple mobility moves, or deep breathing. “Even a few minutes of gentle movement before bed— like stretching or deep breathing — can help you feel more relaxed,” says Dr. Fernandez Cuadrado. Talk to your healthcare provider if you have any concerns about what’s right for you.

Each of these nighttime stretches is designed to help you unwind and prepare for restful sleep. Diaphragmatic breathing calms your mind and gently supports your pelvic floor. Child’s pose and knee rocking ease tension in your hips and lower back, while cat cow increases mobility in your back and gently engages your core. Finally, pelvic tilts help relax and strengthen your hips, core, and pelvic floor muscles. Try a few of these movements before bed to soothe your body and ease into sleep.

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

When to see a doctor 

Postpartum night sweats often improve on their own with time and simple management or at-home treatments. But if your night sweats are severe, getting worse, persistent, causing difficulty with daily activities, or occur with other symptoms like fever, pain, nausea, see a healthcare provider.

“I always tell my patients, ‘you know your body best.’ If something feels off or you’re concerned, reach out to your healthcare provider,” says Dr. Fernandez Cuadrado.

PT tip: Be kind to yourself as you recover 

It’s normal to feel down or frustrated when night sweats disrupt your sleep. And good sleep is challenging enough when you’re postpartum and caring for a newborn.. “Be kind to yourself and always listen to your body,” says Dr. Fernandez Cuadrado. Gentle activities like diaphragmatic breathing or light stretching can help your body heal without overheating you. Even a few minutes of restorative movement each day can improve your sleep and well-being. “Remember, you’ve been through a lot, and it’s okay to take it one step at a time,” Dr. Fernandez Cuadrado says.

How Hinge Health can help you

If you have pelvic pain or symptoms that are affecting your quality of life, you can get the relief you've been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References 

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