How to Manage Night Sweats and Be a Cooler Sleeper
Published: 13 April 2023
Do you feel hot and sweaty during the night while you sleep? Welcome to the club and trust us, you are not alone. Many people struggle with being a hot sleeper and you may be wondering if it is normal and how to manage it. Let’s explore this topic and see possible ways to get better sleep while keeping cool and dry at night.
What can cause feeling hot at night?
First of all, it’s important to understand that there’s no one-size-fits-all answer to this question. Some people naturally have a higher body temperature than others, and there are several things that can make you feel hot at night:
Room temperature: Check the temperature in your room to make sure it is not too warm if you want to prevent discomfort and overheating. For the best sleep, it is advised to keep your bedroom at 60–67°F (15.6–19.4°C).
Mattress and bedding materials: Check the materials used to make your bedding before making your choice because some mattresses and bedding textiles can trap heat and obstruct airflow, making it difficult to control your body temperature. Since synthetic and memory foam are infamous for retaining heat, it can be worthwhile to purchase a mattress topper or convert to more breathable, cooling bedding fabric, like Tencel lyocell bed linen.
Medical conditions: Numerous medical issues can make you feel uncomfortable while you sleep, can result in hot flashes and night sweats, and will surely keep you up at night. Menopause, hyperthyroidism, infections, cancer, and anxiety are just a few of the prevalent medical disorders that can result in night sweats.
To learn how to handle these symptoms if you’re exhibiting them, it’s important to speak with a healthcare provider.
Medication: As a side effect, some drugs, including blood pressure and antidepressants, might make you feel overheated and make you sweat a lot. Excessive sweating may be a side effect of HRT, and it is believed that this is because HRT can interfere with the body’s temperature control mechanism, however, the type of HRT used, the dosage, as well as the person’s medical background, may all have an impact on the chance of developing excessive sweating and it’s worth consulting your doctor to see what adjustments can be placed.
Lifestyle influences: Lifestyle influences such as nutrition, exercise, and stress can have an affect on your body temperature and how comfortable you feel at night. For instance, eating spicy food might increase body temperature and make it harder to fall asleep. Regular exercise can help you regulate your body’s temperature and enhance the quality of your sleep if you want to feel comfortable at night. Low-intensity exercises such as tai chi or restorative yoga can help you feeling much more relaxed without breaking additional sweat.
By keeping in mind these elements, you can spot any potential sources of discomfort and adjust your sleeping surroundings and routines to help control your body temperature and get a good night’s sleep.
Being a hot sleeper is thus a problem that is undoubtedly widespread, even though it isn’t exactly “normal” for everyone.
How to feel less hot at night
Most of the time, getting an extra hour of sleep isn’t always feasible; however, getting a better night’s sleep is. Common cause of poor sleep is feeling too hot and waking up during the night.
If you are thinking about what to do to feel less hot at night, we have some ideas for you that should help you deal with night sweats:
Adjust your bedding: Switch to lightweight, breathable and moisture-wicking bedding materials like Tencel or Lyocell to help regulate your body temperature. Using a cooling mattress pad or topper can also help reduce heat retention in your bed.
Take natural supplements: many natural supplements can help with reducing sweating, such as black cohosh, and red clover. Since ancient times, sage has been used as a herbal remedy to cure a number of conditions, including excessive perspiration. It is thought to function by lessening the body’s sweat glands’ activity.
Lower the room temperature: Reduce the temperature in the room: For the best sleep, keep your bedroom between 60 and 67°F (15.6 and 19.4°C). Use of a fan or air conditioner will aid in spreading cool air over the space.
Stay hydrated: Drink lots of water all day long to stay hydrated and to help your body temperature stay in check.
Take a cool shower or bath: A cool shower or bath will help you lower your body temperature before bed, which will help you sleep more easily.
Wear breathable clothing: To keep cool while you sleep, dress in light, loose-fitting clothing made of breathable materials, such as linen.
Limit caffeine and alcohol intake: Limit your consumption of alcohol and caffeine before bedtime because they can make you feel hotter and interfere with your sleep.
Conclusion
You can help reduce heat retention and regulate your body temperature by making these changes to your sleeping environment and lifestyle routines, which will make it simpler for you to get a good night’s sleep.
If you want to substantially reduce that sticky and sweaty feeling at night, you can combine these strategies with Tencel bed linen and have the best possible chance of getting a good night’s sleep, no matter how hot it is outside.
Our 600-thread count Tencel bed linen is a luxurious choice that’s perfect for anyone who struggles with feeling hot at night. When compared to cotton, which can only absorb 16% to 19% of perspiration in 3 minutes, it can absorb 100% of moisture in 20 seconds and has a twice as smooth texture. Tencel’s excellent breathability makes it ideal for hot sleepers. Plus, because it’s made from lyocell, it’s naturally hypoallergenic, so it’s a great choice for anyone with allergies or sensitive skin.
We spend 49 hours a week in bed on average, so it’s critical to maximise every minute of that time and create a sleeping environment that will enable us to get the rest we require (and deserve!) to feel rested and reenergized the following day.