Night-time overheating can be a significant barrier to getting a good night’s rest.
It’s not just about the ambient temperature; several factors contribute to feeling hot while sleeping. Common causes include hormonal changes during menopause, high humidity and ambient temperatures, conditions like idiopathic hyperhidrosis, the effects of sunburn, residual heat from cancer treatments the body’s natural response to fighting infections and fevers, reactions to certain medications, and low blood sugar levels from diabetes treatments.
Understanding these factors is the first step towards finding solutions for a cooler, more comfortable sleep. Here are some tips to help you regulate your body temperature during the night to improve your sleep quality during hot nights.
- Opt for Cooling Bedding Accessories: A Gel Mattress Pad offers a simple yet effective way to cool down at night. Its conduction-based cooling gel layer draws heat away from your body, maintaining an optimal temperature for sleep. The pad is easy to use, fits on any mattress, and is ideal for those experiencing hot flushes, undergoing medical treatments, or naturally sleeping hot. Similarly, the Gel Cooling Pillow Pad works by transferring heat from the head or body into the gel, providing immediate relief. It’s especially useful for conditions like menopause, hyperhidrosis, or simply to combat high ambient temperatures.
- Regulate Room Temperature: Setting your bedroom thermostat to a cooler range between 18.9 – 21.1 degrees Celsius (66-70 degrees Fahrenheit) before bedtime helps your body prepare for sleep. Keeping the room cool into a lower temperature aids in signalling your body that it’s time to rest.
- Utilize Fans Effectively to Keep Air Circulating: Fans, particularly tower or pedestal models, can circulate cool air throughout the room. This is not only cost-effective but also enhances the comfort of your sleeping environment.
- Experiment With Sleeping Positions: Different sleeping positions can impact how heat is distributed across your body. Sleeping on your back with limbs spread out can help dissipate heat more effectively than in a curled-up position.
- Diet Considerations: Avoiding spicy foods before bed can prevent increases in core body temperature that disrupt sleep. Opt for milder dinners and ensure sufficient time for digestion.
- External Cooling Strategies: If you are a hot sleeper, implementing methods like drinking a cold glass of water, using an ice pack, or taking a cold shower before bed can lower your body temperature, easing the transition into falling asleep.
- Manage Sunlight Exposure: Using blackout curtains or keeping blinds shut during the day can prevent your room from heating up due to sunlight, ensuring a cooler environment at night.
- Choose Breathable Sleepwear: Opting for sleepwear made of natural fibres or breathable fabrics like cotton or linen can prevent overheating and ensure more comfortable sleep. Thick sleepwear can trap heat and could raise your body temperature.
- Consider Sleeping Naked: An often-overlooked strategy for maintaining a cooler body temperature during sleep is to sleep naked. Without the insulating layers of sleepwear, your body can more effectively regulate its temperature. This natural method of cooling allows your skin to breathe, facilitates better blood circulation, and prevents the trapping of body heat that can occur with pyjamas or nightgowns. Especially in warmer months or for those who naturally sleep hot, sleeping naked can be a simple yet effective way to drive away the excess heat, enhance comfort and improve overall sleep quality.
- Hydration: Drinking water throughout the day helps maintain normal body temperature. However, limit intake close to bedtime to avoid sleep disruptions.
- Select Cooling Pillows and Mattress Pads: Apart from the Thera-Med products mentioned earlier, it’s crucial to choose pillows and mattress toppers that aid in temperature regulation, enhancing your overall sleep quality. An Egg Foam Mattress Topper helps to dissipate heat away from your body, creating pockets of air and allowing the heat to flow.
- Weighted Blanket Consideration: Some weighted blankets are designed to provide cooling effects. If you tend to kick off covers due to heat, a cooling-weighted blanket might be an ideal choice.
Incorporating these strategies into your bedtime routine can significantly improve your sleep quality by addressing the common causes of night-time overheating. At Pillows.com.au, we are dedicated to enhancing your sleep experience with innovative cooling products for hot sleepers, ensuring you get the restful and quality sleep you deserve.
Remember to check with your health practitioner if you keep experiencing hot sleepless nights, and check for any medical conditions.
Hot flushes, also known as hot flashes, are typically caused by hormonal fluctuations, particularly a decrease in estrogen levels, commonly experienced during menopause. These hormonal changes can disrupt the body’s ability to regulate temperature. The hypothalamus, the part of the brain responsible for controlling body temperature, becomes more sensitive to slight changes in body temperature. When it senses your body is too warm, it initiates a hot flush to cool down, resulting in the sudden feeling of heat, often accompanied by sweating and a red, flushed appearance, particularly around the face and neck.