Solution for Hot Sleepers: Tips for a Cooler Sleep
Do you find yourself tossing and turning throughout the night because of feeling constantly hot? Are you unable to get a good night’s rest and end up waking up all hot and sweaty? If so, you may qualify as a hot sleeper.
A hot sleeper is someone who gets uncomfortably warm at night and finds it difficult to sleep.
Feeling uncomfortably hot while you’re trying to sleep can significantly hamper your quality of sleep, leaving you feeling tired all the time. It will not only affect your productivity but also your health and personal life. Finding an effective solution for hot sleepers is thus crucial.
So, if you want to know how to stay cool at night, here are 10 simple and efficient solutions to ensure a cooler, more restful sleep.
What Is A Hot Sleeper?
Most people have a temperature preference for sleeping. If you feel too cold or too hot in bed, it can make you uncomfortable throughout the night as you try to catch some winks.
Hot sleepers or sweaty sleepers are people who find it difficult to fall and stay asleep because they feel too warm.
They feel warm irrespective of the room temperature and tend to get night sweats or hot flashes that wake them up. Such restless sleep affects the quality of sleep and the person feels tired the next day.
Is Your Bed Making You Hot While You Sleep?
When you’re looking for a solution for hot sleepers, it’s natural to think your bed is the culprit. A memory foam mattress or bedding that traps body heat can make you uncomfortably hot at night.
A warm and humid bedroom environment or wearing tight, non-breathable sleepwear can also raise your body temperature.
And while these external causes are common, there are also several other internal factors that can alter your body temperature, resulting in hot flashes. Some of these are:
- Hormonal issues
- Your medication
- A medical condition
- Menopause
It’s important to determine what is causing you to feel so hot at night. If the reason is internal, you may need to visit a doctor to get a proper check-up and figure out how you can address these concerns.
If the reasons are external, there are many simple ways you can try to sleep cooler.
How To Stay Cool While Sleeping
Wondering how to keep cool while sleeping? Here are a few tips that will be of tremendous help.
1. Switch Your Mattress
Most mattresses absorb body heat, which makes them uncomfortable to sleep on. Thankfully, there are many mattresses available today that come with cooling technology.
“For hot sleepers, it’s important to choose a mattress that allows for ample airflow and heat dissipation. Look for options that use cooling gel-infused memory foam or breathable materials like latex.”
Classic brand’s Cool Gel Memory Foam is one of the best mattresses for hot sleepers. The mattress has a cooling gel foam layer, which helps regulate the temperature of your body, while the high-quality ventilated memory foam offers exceptional support and airflow.
2. Use A Mattress Topper
If you love your mattress too much and do not wish to part with it, you can use a mattress topper (pad) instead. Gel foam mattress toppers have the same temperature-regulating technology as gel-infused mattresses.
It also provides an extra layer between the sleeper and the heat-trapping mattress. This cooling mattress topper from Leisure Town is breathable and ultra-soft, which can help ensure better sleep.
3. Check Your Bedding Fabric
If you are looking for a solution for hot sleepers, one easy way is to avoid synthetic fabrics and opt for organic and breathable fabric materials for your bedding instead.
Synthetic fabrics cause heat retention and warm the body, resulting in sweating. On the other hand, fabrics like organic cotton, bamboo, and linen will encourage airflow and wick away moisture from your skin, giving you dry comfortable bedding to sleep on.
4. Choose The Right Pillow
Pillows not only provide support but also help regulate the temperature around your neck and shoulders, thus playing a role in keeping you cool at night. The right pillow can work as a great solution for hot sleepers without compromising comfort.
“Choosing the right pillow can make a big difference for hot sleepers. Look for options made with breathable materials like cotton or bamboo, and avoid pillows with dense, heat-trapping fill.”
Some good quality cooling pillows for hot sleepers are the gel pillow from Qutool store, the cloud breeze pillow from Tempur-Pedic, and the memory foam pillow from Struggle-Pedic.
5. Cooling Weighted Blanket
Weighted blankets are stuffed with several glass or steel beads or even beans and grains so they weigh down on the sleeper. They work as therapeutic blankets that soothe the sleeper and reduce stress by making one feel safer and more comfortable.
However, most weighted blankets are designed to offer warmth. So, if you’re wondering how to sleep cooler with a weighted blanket, there are many cool weighted blankets like the Classic Cooling Weighted blanket from Gravity, Chunky knit weighted blanket, and Cooling Blanket throw from Bedsure you can try.
“Invest in a cooling weighted blanket to help regulate your body temperature while you sleep. The added weight can also provide a comforting, calming sensation,”
Additionally, some weighted blankets come with bamboo covers that absorb moisture and can help keep the sleeper cool.
6. Bed Cooling System
One of the best hot sleeper solutions is using a bed cooling system. They are sleep gadgets that keep your bed at optimum temperature.
Bedjet is one of the best cooling systems in the market right now. Designed by an ex-engineer of NASA, Bedjet adjusts the temperature of your bedding. It is remote-accessible and offers double and single heating/cooling options so you will not bother your hot/cold sleeper partner.
It’s the latest technology in the field that makes sure the temperature is not even a degree above or below your comfort level!
Other Ways
Apart from the products mentioned above, there are also other ways to help you sleep cool at night.
7. Keep Your Bedroom Cold During The Day
If you have direct sunlight coming into your home, close your blinds and curtains to prevent the room and furniture from heating. It will keep the room cooler, and you can open the curtains in the evening when the temperature drops. This will encourage airflow and may allow heated air to move out of your home.
8. Buy A Cooling Fan
A cooling fan is just that — a fan that cools. But instead of being placed far away and airing a large area, a cooling fan will be placed near you, targeting your mattress and sheet rather than the entire room.
Thus it provides the same benefit as an AC or a regular fan but with lower energy bills. Some great fans that you can buy are an oscillating tower fan by Lasko and a flat panel air circulator by Vornado.
9. Switch Up Your Sleep Routine
While it may seem like an unimportant step, making a few changes in your sleep routine can go a long way in achieving a good night’s sleep.
“It’s important for hot sleepers to establish a consistent sleep routine, including going to bed and waking up at the same time each day. This can help regulate the body’s natural sleep-wake cycle and promote better quality sleep overall.”
Here are some suggestions you can try:
Take a Hot Shower Before Bed: A cold shower triggers your body to produce heat, whereas a hot shower will help cool down your body.
Drink Water: Keeping your body hydrated not only flushes out toxins but also helps keep you cool. Remember to drink throughout the day and not only before bed.
Turn Off Electronics: Electronic devices generate and emit heat. Make sure you turn off all electrons, including your laptop, to reduce the room’s temperature.
Don’t Exercise Late at Night: Exercising increases your body temperature. And exercising right before sleeping will make it difficult to sleepas your body may not have cooled down.
Switch On the AC: Keeping the AC on at a higher temperature will help you cool your room. You can switch it off once the room cools down and is comfortable enough to sleep in.
Use Plants: Plants take in carbon dioxide, which is known to heat spaces. When the carbon dioxide concentration decreases, the room becomes comparatively cooler, and achieving ambient temperature becomes much easier.
10. Wear Loose Pajamas
To sleep comfortably, it’s important to wear loose, breathable clothing at night. Use clothes made of natural fabrics like cotton, silk, bamboo, and linen.
These fabrics do not stick to your skin and will absorb moisture from your skin, keeping you dry and cool throughout the night. They are also breathable enough to allow air passage keeping your body cool.
Frequently Asked Questions
What Is the Best Solution For Hot Sleepers?
Ensuring the bedding and sleepwear material are made of soft, breathable fabric is the simplest and most effective solution for hot sleepers. Fabrics like cotton, linen, and bamboo have moisture-wicking properties that absorb moisture and keep the sleeper dry. They also allow better airflow, keeping the sleeper cool.
Why Am I Such A Hot Sleeper?
Some people naturally have too much body heat while others may be dealing with medical conditions, medications, or lifestyle changes that may be generating heat. Eating a lot, exercising, or having a cold shower can increase body temperature. Your bedding or your sleepwear could also be the reason why you are waking up sweaty in the middle of the night.
Is It Normal To Be A Hot Sleeper?
A person may sleep hot due to temperature regulation issues. Sometimes it could be internal factors like hormonal issues or medical conditions but it may also be due to th wrong choice of bedding. If you sleep hot, you need to look at your bedding material, your room’s heating/cooling, as well as your overall health.
