The Ultimate Hot Sleepers Guide

As humans, our bodies go through constant body temperature regulation throughout the day for different activities. In fact, it is an important contributor to the body’s sleep-wake cycle: dropping body temperature helps you fall asleep and stay asleep at night while rising body temperature stimulates alertness in the morning. But what if, this regulation goes out of whack sorta speak? What if your body decides to stay hot at night, or conversely too cold at night, and then you’re basically stuck feeling like over-caffeinated jello all day (especially if you don’t have time for a nap). Luckily, there are a few things you can do to make sure you are getting sound sleep and consistently waking up restful. Let’s dive in! 

What Is A Hot Sleeper? 

A hot sleeper is someone who is consistently and uncomfortably warm in bed and wakes up in the middle of the night because of it. Not only is waking up frustrating, but it leaves lingering effects throughout the day since sleep deprivation is a main cause of stress and grogginess. 

However, know you are not alone in your hot sleep problems. Research has shown that night sweats – also known as hot sleep – can affect anywhere from 41% of people (41% reported experiencing night sweats within the last month, including 23% with pure night sweats and an additional 18% with day and night sweats). In other words, feeling hot at night is not abnormal. 

What Are Causes of Hot Sleep? 

There are some simple explanations as to why you might get hot while sleeping; your bedroom might be too warm or maybe you’re using too many blankets. But, we are here to delve into all of the possibilities so we can hone in and rectify any issues you may have. Let’s go! 

1. Menopause - hot flashes are a universal and natural cause of night sweats for women. There are several suitable products (see more below) as well as diet changes (approved by your doctor) that can help alleviate your symptoms.

2. Low Blood Sugar - insulin dependents individuals and people with hypoglycemia may have issues with hot sleep 

3. A dense foam mat/pad - although bed toppers can be very comfortable, they are not entirely breathable. A more breathable mattress can help rectify this. 

4. Hormone disorders - several of these disorders can be the culprit to hot sleeping. One indicator or a hormone disorder is red or flushed skin.

5. Eating/exercising before bed - this can amp up your body’s metabolic rate and disrupt your temperature control and sleep quality. 

How to Stay Cool While Sleeping - Tips and Tricks for Managing Hot Sleep

Now that we have gotten through all the nitty-gritty hot sleep causes, let’s get into ways we can manage your restless nights. Yes, there is an end in sight to hot sleep. And you might walk away with some cool and fresh looking bedroom accouterments to go with it. Win-win we think! 

1. Get Cotton or Bamboo Sheets - natural fibers like cotton and bamboo are best for moisture absorption and they dry quickly. You can also use sheets with a lower thread count since higher thread count sheets amount to a tighter weave, which is less breathable. A thread count between 200 - 400 should suffice.

2. Go Silk - Silk not only feels cool to the touch but also has a fantastic ability to regulate body temperature. Silk has a cooling effect that can help with hot sleep since it absorbs any excess heat and disperses the right amount of warmth to keep your body temperature at a normal level. You can try silk sheets or even get the job done looking good with Overnight Beauty’s Silk Night Cap or  Silk Night Tee Night Tee.

3. Drink Plenty of Water - Drinking the right amount of water is not only fundamental for your waking physical health but also does wonders while you sleep. Sipping water throughout your day can help ease anxiety, flush out toxins, and give you more energy all while maintaining a cool body temperature. Try hydrating throughout the day to help with your hot sleep. 

4. Pick the Right Mattress - It is pretty agreed upon that innerspring mattresses sleep the coolest because of their lack of dense, heat-retaining foam. These mattresses opt for springs that allow for more breathability. Memory foam on the other hand tends to retain heat, but you can easily buy cooling pads or sheets to go on top. 

Next to all these tips, its worth mentioning the ideal sleeping temperature is between 60° F (15° C) and 67° F (19° C) and 65° F (18° C) - 70° F (21° C) for the elderly or infants. Our body goes through some intense thermoregulation, meaning your internal temperature drops while you sleep. But when you reach deep sleep – also known as REM – your body turns this mechanism off and you are at the mercy of the temperature, mattress, and sheet fabrics in your bedroom. Hopefully, this article will have you choosing some cooling products and get you understanding the reason behind your night problems. Happy Sleeping!