Nothing is worse than not being able to sleep because you’re too hot. Nothing.
Sleeping hot is such a problem that studies show insomnia is associated with an elevated core temperature. I don’t know about you, but I’ve found myself on more than one occasion tossing and turning with insomnia, daydreaming of a world where hot sleepers like me finally find peace...sigh.
Luckily, I found out that the secret to a good night's sleep is preparing your room (and your body) for optimal sleep conditions! Below are some tips I used to help me get a good night's rest and eventually develop a sleep routine that works for hot sleepers everywhere.
1. Take a Warm Bath Before Sleep
One of the best and most affordable ways to stay cool at night is to take a warm bath before bed. It might seem counterintuitive to take a warm bath instead of a cold shower before bed. However, studies have shown that taking a warm bath of around 104 degrees Fahrenheit around one to two hours before bed provides the best results for sleep.
A warm bath allows the heat from your body to come to the surface, reducing the core temperature in your body. For hot sleepers wondering how to stay cool at night, take a 10-minute warm bath an hour or two before bed for the best results for lowering your sleep temperature.
2. Invest in a Naturally Breathable Mattress Topper
Add softness and a barrier between your mattress with a breathable wool mattress topper. Mattress pads protect your mattress from sweat or spills. And with all of the synthetics and memory foams being used, it can be like sleeping on a plastic bag. Putting a natural barrier between you and your mattress can make a huge difference.
3. Use Breathable Sheets
Breathable sheets help you stay cool under your comforter. Sheets made of organic cotton can help regulate moisture and body temperature. They also provide more ventilation than other types of sheets, such as flannel ones.
4. Consider Multi-Zone Control Thermostats
It's always a good idea to sleep with the thermostat a little cooler during the night if you're a hot sleeper. Research shows that the optimal temperature to sleep is around 60 to 67 degrees Fahrenheit (15 to 21 degrees Celsius). However, it might be challenging to control your thermostats if you have other family members that don't like to sleep with such a low temperature.
Fortunately, there are now multi-zone thermostats that can help provide you with the best temperature for sleep while allowing your family members to adjust their own levels. Multi-zone thermostats can also help you save on energy costs, since you can keep your bedroom cool without having to cool the rest of the home.
5. Keep Water Near Your Bed
It's estimated that humans lose around 2 liters of water every day due to urinating, sweating, and natural processes. However, you might lose more water if you tend to sweat at night. Not only can keeping water by your bed help you stay cool at night if you wake up thirsty, but it can also help replenish you if you lose water due to excessive sweating.
It's best to drink water throughout the day to stay hydrated, as drinking a large amount of water before bed can interrupt your sleep by making you use the restroom frequently. However, keeping water near your bed can help keep you cool and hydrated if you continue to wake up throughout the night.
6. Change Your Pajamas
There are now many pajamas available in moisture-wicking and cooling textiles. If you currently wear flannel pajamas, make sure to upgrade your pajamas to a different material. Some of the best cool materials to choose from include organic cotton and ethical wool. These materials can help you stay cool while sleeping.
7. Sleep By the Windows
A seemingly obvious one, if you don't have access to a working AC, one of the best solutions is to sleep by a window. Studies from the Netherlands show that sleeping with an open window can help reduce the level of carbon dioxide in a room and help improve ventilation.
8. Avoid Body Heat From Others
If you have a loving partner or children in the home, it's best to avoid sharing body heat through cuddling. While this is a great way to stay warm during the winter, it can also negatively impact your sleep if you already have a heightened core temperature. Cuddling can make things worse, leading to increased body temperatures for both of you.
9. Get Rid of Hot Electronics
Hot electronics such as laptops and cell phones might also heat up your room and bed. Not only can these electronics heat up the surrounding areas, but they can also overheat and cause a fire hazard. Take off all electronics from your mattress before going to sleep.
10. Consider Speaking With a Doctor
Many medical issues, such as menopause, anxiety, or thyroid disease, could lead to hot flashes. If you feel like none of these tips above are helping you feel relief, it might be worth speaking with your doctor or naturopath for advice.
Find Your Next Cool Mattress With Resthouse Today!
When it comes to your sleep, nothing is better than getting uninterrupted sleep and staying cool. Resthouse has a wide range of organic mattresses and pillows to help you sleep soundly through the night! Explore our line of mattresses and pillows so you can get the rest you need during any time of the season.