It's a good idea to look at your sleeping conditions and environment to try and identify the cause of your high temperature during the night. Once the source has been found, you can work on making the necessary changes or seeking medical help.
In this guide, we'll look at ways that you can lower the room and your body temperature to ensure a comfortable night's sleep. We'll also check out the best bedding and mattress options to ensure that you keep cool at night.
How can I keep cool at night in bed?
One of the best ways to keep cool at night is to give the warm air in the room a way to escape. Heat rises, so bedrooms at the top of the house will get hotter than the rest of the home and you may need to open windows to let the hot air out. It's also a good idea to switch off unnecessary electronics as this will reduce the room's temperature.
Some people get too hot before bed, making it harder to cool down enough to sleep. This is why it's advisable to avoid certain things that make you too hot before you go to bed, including strenuous exercise, alcohol, and spicy food.
There are also certain medical conditions that give individuals night sweats, such as menopause and diabetes. Cooling methods won't stop you from getting too hot if you suffer from these conditions, but they can make the heat more manageable.
Continue reading to find out more tips on how you can keep cool throughout the night, which will hopefully help you get a good night's sleep.
What are the causes of night sweats?
The summer months cause many people to feel too hot in bed when settling down to sleep. However, some people suffer from night sweats all year round because of ongoing conditions. For example, many women experience hot flushes as a symptom of menopause. Night sweats can also be a side effect of certain types of medication, such as antidepressants and diabetes medicine.
Some medical conditions can also cause people to get overly hot at night, as their body struggles to regulate its temperature and hormone production. You can consult a medical professional if you think that you need help with maintaining a comfortable body temperature throughout the night. They may be able to advise you on ways that you can alleviate this problem.
Alcohol consumption and anxiety can also cause you to wake up in a sweat at night. It's best to avoid drinking too much alcohol before bed or consult your doctor if you think that your anxiety is affecting your sleeping routine.
How can I make my bed cooler?
Certain mattresses and bedding can trap a lot of heat, which will cause your body temperature to rise throughout the night. To avoid this, you should try to find a mattress and bedding that is designed to stay cool and remove excess heat. Cooling bed sheets should be breathable and wick moisture away from you. They should also be absorbent and help to regulate your core body temperature.
Some kinds of memory foam mattresses have a reputation for trapping heat, which is why it may be a good idea to invest in an alternative type of mattress if you find yourself getting too hot. However, you could also opt for a cooling mattress topper if you aren't able to swap your mattress.
Whilst your mattress is a big factor when it comes to the temperature of your bed, it's also worth remembering your pillows too. You may find that your head feels a lot warmer than the rest of your body, so using a pillow made of cooling materials can help make a massive difference in your overall body temperature.
You could put your pillowcase and sheets in the freezer a little while before you go to bed so that it is nice and cool to help you get off to sleep. Another option is to fill a hot water bottle with cold water, put it into the fridge or freezer, and then place it in your bed to cool down your mattress and bedding.
The actual frame of your bed can also have a big impact on airflow. Frames with a slated base allow the air to circulate, whereas a solid base will tend to trap the warm air.
Lowering your bed a foot or two can also help to cool it as hot air rises. You could also switch to a more traditional-style bed if you have loft or bunk beds.
Many people choose to use a different duvet or blankets in the summer than the ones that they use in the winter. They may even choose to forgo covers entirely. A summer duvet is usually thinner than a standard duvet and has a lower tog level. Togs are the standard British way of measuring how warm a duvet is. A good summer tog level is 4.5, although this is up to your personal preference.
What mattresses are cooling?
Modern mattress designs are often created with cooling properties. For example, a gel mattress has the same comfort levels as a memory foam mattress, along with cooling gel foam and beads that will lower your body temperature and keep the mattress feeling fresh. Mattresses with an open cell structure also tend to allow good airflow.
Latex, a plant-based material, is also known for providing good airflow, as it is less likely to retain your body heat. Other natural materials, such as bamboo, cotton, and silk, are also breathable and can help maintain good temperature control. Wool is also a good option as it has insulating qualities to keep you warm in the winter, whilst also being breathable enough to keep you cool in the summer months.
Sprung mattresses allow good airflow between the coils, which can help keep you cool throughout the night. Hybrids are also a viable option because they have the benefit of comfortable materials such as latex or memory foam, whilst also providing circulation to remove a build-up of warm air.
What kind of bedding should I use to keep cool?
Cotton is one of the more popular fabrics to use for bedding. It is breathable and can keep you cool on hot summer nights and warmer in the winter months. The natural material allows cool air to pass through and is durable enough to withstand years of use.
The breathability of cotton fabric is reliant upon the weaving and thread count. The best cooling cotton sheets have a thread count of between 250 and 300, but shouldn't exceed 500. The weave will also impact how breathable the fabric is as it can change how thick and flexible the material is.
Linen fabrics are another excellent choice when it comes to keeping cool in bed. Bed linen is absorbent and can absorb around a fifth of its weight before it starts to feel damp, which helps the fabric to maintain a certain level of freshness. The stiff fabric is also less likely to stick to your body, as cotton can sometimes do.
Bamboo fabric has gained popularity in recent years as an eco-friendly alternative to synthetic fabrics. It also has the added benefit of being very breathable, even more so than cotton. The natural material is also hypoallergenic, soft, and durable.
Eucalyptus bed sheets that are made from a natural material called lyocell are very good at wicking moisture and are highly breathable. They are also fast drying, deter dust mites and other allergens, and are made without chemicals.
Silk is a luxurious fabric that is a gentle option for your skin and hair. It can initially feel cool, but it can also absorb heat. This can create a warm barrier that will feel uncomfortable on hot nights.
What kind of bedding should I avoid in the summer?
Many people opt for microfibre bedding because it is usually low cost. However, it is made from a combination of synthetic fibres that aren't particularly breathable.
Polyester is another synthetic fabric that is best avoided. The process of making the material is unsustainable because it involves the use of toxic dyes. It is also unable to properly absorb moisture, which is especially unfortunate if you sweat a lot throughout the night.
Another unsustainable fabric is nylon. The manufactured material releases nitrous oxide during its production, which is a greenhouse gas that is more potent than carbon dioxide. Nylon is also water-resistant, as is polyester, which is something that you want to avoid in hot weather as you are more likely to sweat.
Rayon is a naturally occurring fabric, but this doesn't make it a better option than the synthetic alternatives. The production of transforming the wood pulp into this fabric is not environmentally friendly as it involves harsh chemicals. Although it can absorb moisture, the material becomes weaker when it is wet. It also requires dry-cleaning which can become costly over time.
How can I cool down before bed?
It's a good idea to avoid strenuous exercise before bed, such as running and working out in the gym. Instead, you could exercise in the morning, when the temperature tends to be cooler inside and outside the house.
You should also try to avoid large meals just before bed. Heavy meals tend to be full of fats and carbs, which take a lot of energy to break down. You could feel bloated and uncomfortable after a large meal, which isn't what you want if you are trying to fall asleep, especially if you feel too hot.
You may want to take a lukewarm shower in hotter weather because it can help lower your core temperature. A cool shower can also help you fall asleep faster than a hot shower. Some people prefer to shower in hot water because even though they will get warm in the shower, they will cool down as a result of the temperature change when they get out. Warm water will also increase blood flow, which can help with heat loss.
How can I keep my bedroom cool?
Keep your curtains or blinds shut throughout the day, otherwise, the sun will heat up your room. It's also a good idea to leave a window open to maintain good airflow and keep the room cooler. The night air is also cooler than during the day, which can help keep you cool whilst you are sleeping.
Air conditioning can run up high electricity costs and also have a negative effect on your health. A better option would be a ceiling fan or portable fans, which can help keep the air circulating throughout the night. It can help to place a bowl full of ice cubes in front of the portable fans, as this will help to produce cool air.
Summary
It's essential to choose bedding and a mattress that has cooling properties to help regulate your body heat throughout the night. Materials such as cotton and linen are good choices for bed sheets as they are breathable and water absorbent. Wool is another good option for both bedding and mattresses because it insulates heat in the winter and stays cool during the summer.
Your bedroom also needs good circulation throughout the day and evening to ensure that it will stay cool at night. Try to keep a window open for as long as possible so that the hot air can escape. It's also a good idea to have fans in the room so that they can push hot air away and lower the temperature. This is even more effective if you have bowls of ice because the melting ice will cool down the air.
Some people like to shower in lukewarm or cold water before bed to lower their body temperature and they will feel less sticky. However, a hot shower a couple of hours before bed can also help you cool down after you get out.
