Waking up hot and sweaty during the middle of the night is a frustrating and uncomfortable reality for many hot sleepers. The inability to internally cool ourselves down can result in many lost hours of rest needed to function at optimum performance. Without it, productivity decreases in addition to our physical health and mental stamina, all because we sleep hot at night. What causes this to happen, and what can we do to prevent it from continuing?
Below is our guide on how to stay cool at night. We dig into the real reasons you are a hot sleeper and give you tips and solutions for a better night’s sleep.
What Makes You Hot While You Sleep?
Sleeping hot is often tied to either medical or environmental factors.
- Medical: One of the most common reasons for hot sleeping is menopause. While women are more likely to feel colder at night according to ActiveBeat.com, they are also likely to have night sweats due to the natural aging process. Certain conditions that affect the hypothalamus may be to blame as well. Your hypothalamus, located in the brain, controls your body temperature; if you’re feeling very hot during the night, it may be due to a condition causing this region to malfunction. Finally, medications, particularly antidepressants have been known to cause hot sleeping. WebMD.com says that “From 8% to 22% of people taking antidepressant drugs have night sweats.” If you’re taking these, or other over-the-counter drugs like aspirin or acetaminophen, then you may be experiencing hot sleeping as a result. Consult your doctor to determine if any of these or other medical causes are the reason you’re unable to cool down during the night.
- Environmental: Your environment plays a huge role in how you sleep. For example, if your clothes are too dense, they can generate heat. If the temperature of your room is too hot, it can cause a poor night’s sleep. And lastly, if the sheets you are sleeping in are too thick, it can cause you to generate unwanted heat.
How to Stay Cool at Night
When it comes to hot sleeper solutions, we have got a couple of tips to help you stay cool at night. There are three main environmental factors you can adjust to improve your night of sleep and have you feeling cool and refreshed — your bed, clothes, and room temperature.
- Make your bed more comfortable: What we sleep on often determines how hot we are during the night. Fabrics like wool and satin are less breathable than cotton, for instance. For naturally cool bedding, try our bamboo sheets. These sheets are three degrees cooler than cotton which can make a big difference when you sleep. When shopping for a mattress, many experts say not to invest in a foam mattress since they conform to the body and thus preserve heat. At Layla, we’ve fixed this problem and created a highly comfortable, yet cool foam mattress. Among many other benefits of a copper infused mattress, copper in our copper mattresses pulls in heat and transfers it away from your body so you’ll remain cooler into the night.
- Sleep in lighter clothes: In general, stay away from wool and fleece as they’re known to cause warmer body temperatures overall. Moisture-wicking fabrics possess the ability to draw away moisture, consequently leaving your body cooler. These fabrics are often made from polyester, so be aware of the material when searching for particular brands. Sleep.org recommends wearing clothes that raise your body temperature one degree Celsius, as this has been shown to cause sounder, deeper sleep. Just like taking a hot shower to cool down before going to bed, it may seem counter-intuitive, but it alters your body temperature for improved sleep.
- Adjust your room temperature: During the day, our temperature lies between 98.6 and 100.4 degrees Fahrenheit. Essentially, our body cools to regulate our sleep in a process called thermoregulation. Different phases of the sleep cycle increase or decrease our temperature, causing it to fluctuate throughout the night. If your internal temperatures aren’t cool enough to sleep, then it may be time to adjust the external temperature in your room. For rooms with AC, alter the temperature slightly to see if that makes a difference. For rooms without AC, as greatist.com suggests, create a cross-breeze by opening your window and placing a fan on the sill. The mixture of outside air and the fan’s breeze will have a comforting, cooling effect in your room. No one really knows exactly what temperature they’re optimum sleep level is, though a good balance is somewhere between 60 – 67 degrees Fahrenheit.
Our hot sleeper tip: Keep adjusting what you sleep on and what you sleep in to get the results you desire. It may take a little effort, but getting a better night’s sleep is worth it in the end. And we are all about the best night’s sleep.
At Layla, our goal is to help you get the quality sleep you deserve. Hot sleeper or not, browse our copper mattresses and cooling pillows today to start beating the heat and sleeping through the night.