If you’ve ever had trouble falling asleep or staying asleep because you’re sweating (or your partner is), you know how difficult a good night’s sleep can be for a hot sleeper. Although those night sweats could be caused by environmental factors (like high temps) or physiological factors (like menopause or anxiety) the good news is that by making some changes to your bedroom, bedding and routine, you can cool down and start sleeping better.
Find the Right Temperature
According to research, the ideal bedroom temp for optimal sleep is 65 degrees Fahrenheit. Keeping your bedroom cool can be achieved even if you don’t have an air conditioner. Use ceiling and portable fans to circulate air, create cross breezes, or even blow directly on yourself. Experimenting with fan placement will help you find the right solution for you. Investing in blackout curtains can also lower the temp in your room, especially by keeping them drawn during the hottest part of the day. And if the outside air is cool enough, try opening some windows. Also, be mindful of certain lightbulbs or electronics (like computers) which can generate heat.
Rethink Your Bedding
The type of fabric your sheets are made from can have a major impact on your body temperature. Look for bedding made from more natural fibers, like cotton, linen, and bamboo, that have absorbing properties and are more breathable than synthetic fibers, which can trap body heat, making you sweat. Consider changing your pillow to a firmer option, which won’t keep heat trapped around your head. There are many foam and gel options that have cooling attributes, which when paired with a natural-fiber pillow case, makes for a refreshing combo. Mattress covers, blankets, and comforters are also being made with cooling technology, helping to keep your body temp down. We recommend our highly-rated BlanQuil Chill for cool and relaxing coverage.
Dress the Part
What you wear to bed also plays a role in your sleep quality. The right fabric and silhouette will keep you cooler (and drier), helping you stay asleep all night. Look for pieces that are loose and don’t cling to your body too tightly. Your pajama fabrics should also be soft, light, and breathable. Avoid anything silky, which doesn’t absorb moisture well, and can retain odors from sweat. Also, it probably goes without saying, but stay away from cool weather favorites like flannel, fleece or thermals. If you’re prone to night sweats (even in the winter), you’ll overheat in those heavy-duty duds.
In addition to the above recommendations, it’s best to avoid anything that may raise your body temperature before bedtime. Save your workouts for earlier in the day, as exercising right before bed will warm you up, and can also prevent your body from getting the signal that it’s time to go to sleep. Being mindful of what you’re eating and drinking at night is also key. Hot beverages can not only keep you warm but stimulants like coffee and caffeinated teas will keep you awake longer. Alcohol, which is dehydrating, will affect your ability to stay asleep, and can contribute to an unpleasant odor if you do sweat in the night. Lastly, spicy food can also affect your body temperature, so it’s best not to have any within several hours of going to bed.