If you are a hot sleeper, chances are getting comfortable can be a pain. Tossing and turning and trying to get comfortable makes for disturbed sleep patterns that may leave you groggy the next day. Sleep is absolutely essential to your overall health, so too many restless nights can have detrimental effects.
You deserve to get a great night’s sleep every single night. We’ve compiled some of the best tips for hot sleepers so that you can find peace and comfort in bed nightly.
What is a hot sleeper?
Do you often wake up drenched in sweat or toss and turn all night long because you're feeling too hot? Do you find yourself struggling to fall asleep because you can't seem to get comfortable? Then you just might be a hot sleeper.
Being a hot sleeper can be quite frustrating, as it can make it harder to relax and get the restful sleep that your body needs.
A hot sleeper may wake up in the middle of the night, struggle with getting into deeper cycles of sleep, and even catch chills from sweating profusely and creating a lot of moisture in the bed.
Why do I get so hot while I’m sleeping?
Your body temperature naturally drops when you sleep, but if your body struggles to regulate its temperature or if your sleep environment is too warm, you may feel hot and uncomfortable. This can result in tossing and turning throughout the night and waking up feeling restless and unrefreshed.
Some reasons why you might feel so hot when you sleep include:
- Wearing too many layers in bed: If you wear extra layers of clothing or blankets to stay warm, your body can quickly become overheated. Using the non-breathable fabrics can also increase the temperature in your bed.
- Sleeping in a room that is too warm: If the room temperature is too high, it can make it difficult for your body to regulate its temperature.
- Stress and anxiety: Your body releases hormones in response to stress and/or anxiety, which can then cause you to feel hot while sleeping.\
While there are additional factors that can contribute to feeling hot while sleeping, these are the main culprits.
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What are the underlying symptoms that lead to being a hot sleeper?
Biologically, men tend to run hotter than women. However, there are more reasons why you may be a hot sleeper.
- Hormones play a part in body heat, especially in women
- Exercising before bed can increase your metabolic rate making you hotter
- Low blood sugar can lead to night sweats
- Memory foam toppers are known to create a warmer environment for sleeping
Whether being a hot sleeper has to do with your environment or your physiology, we have ideas on how you can get a better night’s sleep.
How to stay cool while sleeping - 8 tips for hot sleepers
How ventilated is your bedroom space? It can make an impact on the comfort levels you experience while you’re sleeping. Even opening your windows for a few hours a day will help keep the room clean and fresh. Ventilation helps keep your space cool as well. Consider using a ceiling fan or standing fan as needed to push the air around.
2. Avoid snuggles
Who doesn’t love a good cuddle at night? Whether you cuddle with your kids, your pets, or a partner, it is a comfort to have someone close to you. However, snuggles mean extra body heat from another person, which leads to a more uncomfortable environment. If you are a hot sleeper, avoid the snuggles and stay on your side of the bed.
3. Enjoy a cold shower
Before you hop into bed for the evening, consider taking a cold shower. Cold showers help lower your body temperature enough to get comfortable. They are also a way to relax and unwind after a long day. Your cool shower will help you sleep a bit cooler and cozier.
4. Select pajamas that make sense
Flannel pajamas are going to leave you feeling hot and sticky under your sheets at night. Loose-fitting pajamas that are breathable will provide more comfort and help regulate your body temperature at night. We suggest investing in cotton and linen for optimal sleep satisfaction.
5. Cycle out bedding sets depending on the time of year
To maintain a comfortable temperature while sleeping, switch to lighter weight bedding, such as a lightweight blanket or sheet set made of breathable materials like cotton or bamboo in warmer months. And, switch to a heavier duvet cover set made with insulating materials like down or wool during colder months.
6. Drink lots of water
Drinking plenty of water before bedtime and keeping a glass of water by your bed can regulate your body temperature while you sleep. Just make sure not to overdo it so you don’t need to get up and go to the bathroom in the middle of the night.
7. Keep away from electronics
Electronics such as laptops, tablets, phones, or even chargers, all emit heat which can make your sleep environment feel uncomfortably warm.
Moreover, the blue light that these devices emit can interfere with your body's natural circadian rhythm by suppressing the production of melatonin, a hormone responsible for regulating sleep cycles and your body temperature.
To avoid this, it's important to keep electronics out of the bedroom, or at least turn them off at least an hour before bedtime to help maintain a cool and comfortable sleep environment.
8. Watch your diet
Your diet can also affect how hot or cool you feel while sleeping. Eating heavy, spicy or fatty foods before bedtime can raise your body temperature and make it harder to sleep comfortably. Choose lighter meals that are easy to digest and won't raise your body temperature too much.
How to make your bedroom cooler and sleep more comfortably
In addition to making lifestyle changes, you can also make a few changes in the room that will cool it down and make it much more comfortable at night.
1. Install thicker curtains
If you don’t have blackout curtains in your bedroom, you are missing out on some serious cooling potential. Thick, blackout curtains not only keep the heat out of your space, but they are necessary for blocking that early morning light and promoting a dark, sleepy environment.
2.Try a cooling mattress topper
If you're looking for a way to keep your body temperature down while you sleep, consider investing in a cooling mattress topper. Southshore Fine Linens' cooling mattress topper is specifically designed to help regulate your body temperature and promote cool comfort throughout the night. Made with a cooling gel, it helps dissipate heat and keep you cool and comfortable.
3. Decorate with decorative pillows
Decorative pillows not only add style to your bedroom, but they can also help you stay cool while sleeping. Choose pillows that are made with breathable materials like memory foam or down alternative to promote airflow and keep you cooler at night.
4. Choose bed sheets for hot sleepers
Your bed sheet sets can make a big difference in how hot or cold you feel at night. Opt for sheets made from natural, breathable materials like cotton or bamboo to promote airflow and keep you cool. Southshore Fine Linens' sheet sets are a great option for hot sleepers, as they are made from soft, high-quality microfiber that is both breathable and durable.
5. Use a fan in your room
Air circulation can help to lift and reduce the heat in a room. Many people also enjoy the soothing white noise it creates. This can both make you feel more comfortable and cool in your bedroom.
What are the best sheets for hot sleepers?
The best bed sheets for hot sleepers are made from natural, breathable materials that promote airflow to keep you cool and comfortable while sleeping. Cotton, linen, and rayon from bamboo are all great options as they are lightweight and breathable. Avoid synthetic materials such as polyester, which can trap heat and moisture.
Invest in new linens
Sometimes, swapping your linens may be the only thing you need to worry about to make your bed feel cooler. If your bed currently boasts flannel, fleece, or cotton sateen sheets, you may be doing yourself a disservice. These sheets are designed to trap body heat and are typically only welcome on cold, wintery nights.
For better sleep, try cotton percale sheets. Cotton percale sheets are cool and crisp to the touch and are both durable and comfortable. The percale weave is how you maintain that coolness in bed and the linens at SouthShore Fine Linens provide extra deep pocket depth that offers you an unforgettably cool night’s sleep.
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What is the best pillow for hot sleepers?
The best pillow for hot sleepers is one that promotes airflow and regulates your body temperature to keep you cool and comfortable.
Memory foam pillows that are infused with cooling gel or made with bamboo filling are a great choice for hot sleepers as they help dissipate the heat and moisture that can make you feel hot and sticky.
Down alternative pillows and feather pillows are also good options as they are soft and breathable.
Southshore Fine Linens' decorative pillows are a great choice for hot sleepers because they are made with breathable materials that offer cool comfort throughout the night. They are available in a variety of styles and textures, including memory foam and down alternative, making it easy to find the perfect pillow for your sleep needs.
Keeping your bedding clean with dogs and cats
For hot sleepers who also have pets, keeping the bedding clean can be especially challenging. Pets can add to the heat and moisture in the bedding that already causes discomfort to the sleeper.
Shedding fur and dander can exacerbate allergies and make sleeping even more uncomfortable. To combat this issue, follow these easy tips:
- Vacuum your bedding and mattress regularly to remove pet hair and dander
- Wash your bedding frequently with a pet-safe detergent
- Use a hypoallergenic, waterproof mattress protector
By keeping your bedding clean and free of allergens, you can promote a cool, comfortable sleep environment for yourself and reduce the chances of overheating while sleeping with your pets.
Get your best sleep tonight!
Being a hot sleeper is no fun and constantly tossing and turning because you are experiencing discomfort is not fair to you or your sleep cycle.
Here’s a recap of our tips for hot sleepers solutions so you can shift your sleep patterns from bad to better to the best sleep ever!
- Maintain a cool temperature in your bedroom. Ideally, hot sleepers should set their thermostats at 60 to 67 degrees Fahrenheit
- Consider installing a fan near your bedside
- Enjoy a cool shower before getting into bed at night
- Invest in linens that are cool and comfortable from SouthShore Fine Linens
- Take back the night and find peace within your space
Making just slight changes to your environment or your routine will make a big impact on your comfort.