Have you ever woken up in the middle of the night drenched in sweat, clothes half off only to spend the next half hour tossing and turning in a pool of your own perspiration? Gross, right? Maybe you find yourself in the nightly dilemma of wanting to pile on all the blankets (because who could ever fall asleep so exposed), only to kick them all off because they are suffocating you. Don’t worry. We’ve all been there.
Even if you don’t suffer from being a hot sleeper, you’ve likely experienced a similar late-night sweat sesh when you’ve had a fever. What is it about not being able to sleep when you are hot?
Believe it or not, temperature has one of the biggest impacts on our sleep quality. At nighttime our core body temperature naturally drops one to two degrees. This loss in body heat helps you fall and stay asleep – hence, why you struggle falling asleep in warmer environments.
According to sleep experts, the best temperature for sleep is 65 to 68 degrees Fahrenheit. If this sounds far too cold for you, don’t panic. You can still cuddle up in your blankets.As long as just the tip of your head is exposed to the cooler air, your body will remain at the ideal sleeping temperature.
If adjusting the thermostat isn’t enough to keep the night sweats at bay, here are five ways to stay cool when sleeping:
Find a cooling mattress
If you are a hot sleeper, you are always looking for ways to sleep cooler. That starts with your mattress.
If the mattress you have now feels like it’s turning your body into an inferno, it’s time to swap that old model for one designed for better air circulation and breathability. Your sleep is golden, and any mattress that doesn’t help you keep your cool the whole night through is robbing you of that deep, restorative sleep we all need.
The materials in your mattress have the biggest impact in determining how cool it sleeps. The more breathable your mattress materials, the better your mattress will be at allowing air in, out, and away from your body.
In the past, memory foam mattresses got a bad rap for trapping body heat. But contrary to popular belief, not all memory foam mattresses sleep hot. In fact, there have been huge improvements in the engineering of foam mattresses to promote airflow and heat transfer.
Blello’s Serene® foam is a great example of innovation in the industry. Serene foam is a memory foam alternative that is temperature neutral and dissipates heat faster than traditional memory foam. If you are looking for a cool bed, Blello is one to check out.
Be picky about your sheets
Your mattress isn’t the only culprit for trapping heat. Consider your bedding accessories too. If you find yourself kicking your sheets off every night, that may be a sign you need to look for something new.
You’ll want to:
- Choose natural fibers -Sheets made from organic materials are naturally breathable and wick away moisture from the body. Not to mention, they are better for the environment.
- Consider the weight – You’d think lightweight sheets made of materials like sateen or silk would be cooler, but it turns out they are actually more insulating because they drape to your body. Although, percale sheets are heavier, they actually allow for more circulation.
- Ignore the thread-count- We seem to believe the higher the thread count the more luxurious the sheet. And although it’s valid you want to sleep like royalty, a higher thread count means less room for air to flow through.
Learn how to keep your room cool year round
There are ways to keep your room cool other than turning down the AC. Besides, whether you live at home or alone, you probably hear your dad’s voice commanding, “You better not touch that,” every time you approach the thermostat.
Instead you can:
- Keep the ceiling fan on high
- Drape thick curtains to block out heat from the sun
- Let the night air in (maybe save this one for the fall – otherwise, your dad will haunt you. According to him, if you open the window while the AC is on, you might as well just burn money.
Wear lightweight pajamas (or nothing)
If you are waking up only to find the clothes you went to bed in on the floor, you might as well just leave them off. No shame, nearly half the population is sleeping in the nude.
But if that makes you uncomfortable, at least invest in a cooler pair of PJs. Materials such as bamboo visco, linen and even plain old cotton are good at wicking moisture away from your body.
Help your body reach the perfect sleeping temperature
Like we mentioned before, your core body temperature must drop a few degrees for you to fall asleep. A couple ways to assist in dropping your body temp include taking a warm bath about an hour before bed or working out in the evening. Both these activities cause an increase in body temperature followed by a rapid drop. This drop in temperature is said to help you experience longer and deeper sleep.
If you’ve spent a lifetime identifying as a “hot sleeper,” a mattress that helps you consistently sleep cooler isn’t just a game-changer, it’s a life-changer. Imagine waking up every morning feeling refreshed, relaxed, and recharged — without sweaty feet, a clammy back, or a damp pillow. Take charge of your sleep health with these tips for staying cooler at night.
*Serene® is a registered trademark of Carpenter Co