If you wake up sweating, tossing, and turning through the night, you’re not alone. It is common for people to experience overheating while they sleep, which can interfere with the quality of their sleep. With the summer heat upon us, sleeping through the night may seem more challenging. The good news is that sleeping hot does not have to be a daily struggle. A cooler, more comfortable night’s sleep is within reach for hot sleepers by following these top five tips.
1. Choose Breathable Bedding
You can make a world of difference by selecting the right bedding. Make sure that your bed sheets, pillowcases, and comforter are made from materials that promote healthy air flow. In addition to being extremely breathable, natural fibers such as bamboo, cotton, linen, and eucalyptus wick moisture from your body, keeping you cool and dry throughout the night. Opt for Puredown’s Ultra Lightweight Cooling Down Comforter for Hot Sleepers, TENCEL™ Lyocell Lightweight Down Blanket, or TENCEL™ Lyocell Sheet Set for optimal comfort and breathability. It is best to avoid synthetic fabrics such as polyester, which can trap moisture and heat.
2. Wear the Right Sleepwear
Your bedtime attire is just as important as your bedding. Choose pajamas made from lightweight, moisture-wicking, and breathable fabric. Natural fibers are outstanding here, with cotton and bamboo being the most popular choices. If you are seeking something more innovative, there are pajama sets that are equipped with cooling technologies to help you maintain a comfortable body temperature. Avoid wearing tight clothing as it will disrupt your internal temperature, contributing to excess body heat.
3. Regulate Your Bedroom Temperature
The ideal comfortable temperature for deep sleep is between 60 and 67 degrees Fahrenheit (15.5 to 19.4 degrees Celsius). It may be helpful to aim at the lower end of this spectrum if you’re a hot sleeper or during hot weather. You can lower the temperature at night by using a programmable thermostat setting or by using fans or air conditioning to help maintain a cooler environment on hot summer nights.
4. Stay Hydrated (But Not Too Much Before Bedtime)
It is imperative that you remain hydrated in order to maintain a healthy core body temperature. Maintain a healthy water intake throughout the day. You should, however, limit taking plenty of water before bed in order to avoid nocturnal awakenings for bathroom breaks. The key is to maintain a delicate balance between keeping your body hydrated, which will help in body temperature regulation and ensuring your sleep does not suffer as a result.
5. Cold Shower
A cool shower before bed can provide significant relief for people who suffer from hot sleep or on hot nights. When you take a cold water shower, your core temperature will drop instantly, ensuring a more comfortable and easier time falling asleep. A cool water shower can also delay the onset of nighttime sweating because the lower body temperature provides immediate relief from excessive heat. Furthermore, cold showers have stimulating effects that can reduce feelings of tiredness that hot sleepers may experience as a result of frequent interruptions to their sleep. This simple nightly routine can make a significant difference in managing your sleep temperature and improving the quality of your sleep.
Conclusion
Being a hot sleeper can be a challenge, but it’s not insurmountable. By integrating these five tips into your nighttime routine, you can create a cooler, more inviting sleep environment that encourages deeper, more restful sleep. From choosing the right bedding and pajamas to optimizing your bedroom’s temperature and investing in cooling sleep products, each small change can lead to a significant improvement in your sleep quality. Here’s to cooler nights ahead!