We all know someone who is always cold. You know, the one who is always carrying an extra sweater even in the dead of summer and uses their partner as a body warmer for their frigid feet. But what about the hot sleepers? Those poor souls (and those who share their beds) rarely have a good night’s sleep after tossing and turning all night. No matter how many times they flip their pillows or kick off their sheets, they wake up in a sweat.
Being a hot sleeper is not uncommon. It affects men as well as women, with the latter being particularly vulnerable during times of hormonal changes, such as periods or menopause. People with a higher metabolism and those who are insulin-dependent also tend to run hotter at night. Other circumstances, such as certain medications or conditions like anxiety, hyperthyroidism, sleep apnea, or hyperhidrosis, may cause excessive sweating and overheating at night.
If you're tired of waking up many times during the night and turning your mattress into a puddle of sweat, here are some tips to help you stay cool at night.
Keep a Cool Room
The foundation for a good – and cool – night’s sleep starts with a cool room. According to experts, the ideal bedroom temperature should be between 15.5°C and 19.5°C.
Make sure that your bedroom has good airflow. That means cracking open a window every day to ensure good air circulation. Also, keep your room as cool as possible during the hottest time of the day by keeping your curtains and blinds closed. Sleeping with the windows open is not always feasible. So letting in some fresh air in at the coolest time of day can help you prepare for a refreshing slumber.
We also recommend keeping fresh air flowing through your bedroom at night if possible, using a small electric fan or a box fan. Pro tip: put a bowl of ice in the blowing air for an even cooler effect!
Choose Breathable Materials
Whether it is your pyjamas or your bed sheets, choose breathable natural materials whenever possible. Linen is an excellent choice as it is thermoregulating and can help you stay cool even in the hottest weather. Bamboo and 100% cotton can also be good options. There is a reason why we chose a mattress cover made of organic OEKO-TEX-certified cotton for our Deep Dream mattress collection.
Satin and silk may feel good on the skin, but they tend to retain heat, and you are more likely to wake up feeling sticky and soaked in a puddle of sweat. A looser fit is not only more comfortable, but it can also help regulate your body temperature better. And if your sheets still fit too hot, you can repurpose your heating bottle into a cooling device by filling it with water and putting it in the freezer before bed.
Establish a Routine
What you do before crawling into bed is just as important as what you do when you are under the covers if you intend to stay as cool as possible.
If you enjoy hitting the gym before bed or going for a late-night run, beware that your workout habit may affect your sleep quality since your core temperature increases after vigorous exercise. If you prefer working out in the evening, change your exercise routine to a less intensive sport, such as yoga, and save high-impact workouts for earlier in the day.
You can also prepare your body to cool down by drinking plenty of water during the day: it can help you flush the toxins in your body, but lots of water just before bedtime will lead to many bathroom breaks at night that can be as disruptive to your sleep quality as running too hot. Avoid drinking caffeine or alcohol before bed as well.
A refreshing shower just before hitting the sack can also help lower your body temperature and may contribute to better sleep quality. It can also help your body relax and prepare for sleep.
Sleeping alone can also help you stay cool at night since your partner’s body heat – whether it is a pet or a person – is more likely to get trapped and make you run hotter. Make sure your cuddling companions stay safely on their side of the bed for a more restful slumber.
Finally, try to avoid keeping electronics in your bedroom if possible and make sure to stop your browsing long before bed: the blue light emitted by smartphones, laptops, and tablets can disrupt your sleep patterns, and these devices emit additional heat.
Switch to a Cooling Mattress
Did you know that your mattress could contribute to making you run hotter at night? If you haven’t done so yet, we recommend checking our buying guide to choose a mattress.
If you often wake up in a sweat, it may be time to switch to a mattress that will help you stay cooler at night. Our pocket spring and inner memory foam Deep Dream mattresses have an improved airflow that can help you stay cooler at night. In addition, some of our mattresses, including our Deep Dream Premium Mattress, Deep Dream Green Tea Mattress, Deep Dream Plush Mattress, and Deep Dream Basic Mattress, feature a cooling layer of memory foam gel designed to help you regulate your body temperature throughout the night.
