Summary:
Are you a hot sleeper? Do you feel hot sleeping at night, even if it's not the summer season? There can be plenty of reasons behind it, but that shouldn’t mean you keep disrupting your sleep. Here are some amazing tips to help you sleep peacefully and stay cool at night.
Tired of the constant scorching heat? At night, you really want a cool sleeping space to relax and unwind properly. But what if you have to face sweats or hot flashes at night? So, how to stay cool at night?
Let us tell you that there are many ways to stay cool at night, even without the expense of an air conditioner. There are many studies that show temperature as an important factor that can improve or disrupt your sleep. If this is consistent with you, environmental changes and some lifestyle adjustments are necessary to improve your sleep pattern. Especially in summer, when you are sweating excessively and need help.
That’s why we are sharing some tips that can help you understand how to keep cool in bed.
How To Keep Cool At Night In Bed - Expert Tips
1. Health & Lifestyle
It’s definitely something you might wonder why people feel hot at night. Night sweats can be triggered by changes in health and lifestyle. There are individuals who sweat too much, and this can be due to the hormones. Research indicates that when hormones are affected or changed, individuals may experience hot flashes and a shift in body temperature.
You can consult with a physician and try medications that help lower your body temperature. If it is because of menopause, there are still plenty of things that your doctor can guide you on for sleeping better.
2. Eating Habits
You should be aware that certain foods can also trigger nighttime sweating. These foods are:
- Spicy foods
- Caffeine
- Alcohol
- High-sugar foods
- High-fat meals
- Hot foods and drinks
Note: The above-mentioned foods are also the reason why you’re metabolism is slow during the day and night.
Food with high water content can be beneficial for feeling cool at night. This can also keep you feeling light and hydrated. Salads with light dressings and soups can be a good option at night. This can also limit the source of heartburn and diseases.
3. Avoid Alcohol Before Sleep
It is dangerous to have alcohol before bedtime, as it will cause your blood vessels to dilate and come close to the surface of your skin. This will cause your sweat glands to open, resulting in excessive sweating. It is best to start having a warm glass of milk before going to bed.
4. Shower Before Bedtime
Another way we think is easy and proven to keep yourself cool at night is taking a cold shower. It’s something a lot of people do, especially hot sleepers who are well-aware of their body temperature and excessive sweating. This is not just for sleeping, but has many benefits like:
- Improved circulation
- Reduced muscle soreness
- Boosted metabolism
- Enhanced mood
- Improves skin and hair health
- Provide immune system support
5. Keep Your Body Hydrated
Keeping your body hydrated is not just for hot sleepers but for everyone out there, despite the season or temperature outside. It is imperative for your body to perform better and make you feel cool and hydrated. If your water intake is lower, it will result in dehydration that can cause:
- Heat stroke
- Dizziness
- Headaches
- Frustration
- Exhaustion
We recommend drinking fresh and pure juices, as well as plenty of water, to help keep your body temperature down throughout the night.
6. Use Of A Cooling Gel Mattress
Want to know how to keep your bed cool in summer? Upgrade your simple mattress to an advanced memory foam mattress with a cool gel layer. They provide advantages like:
- Prevents overheating
- Maintains proper airflow throughout the night
- Enhanced pressure relief
- Hypoallergenic
- Breathable
- Get restful sleep at night
- Be more productive and have better energy levels during the day
These mattresses feature rapid airflow and ventilation, which can result in a cooling effect throughout the mattress. You can even opt for a best pillow-top mattress or a mattress pocket-sprung.
7. Change your bedding
Do you have bed sheets for different seasons? If not, then you start doing this. As soon as summer hits your way, you need to wrap your dark-coloured fleece and flannel sheets and store them for winter. It's high time now to bring out or purchase cotton bed sheets that keep you cool and more comfortable.
8. Drawing Curtains & Blinds
Seeking a simple solution to keep your space cool at night? We would recommend drawing your curtains and blinds throughout the day. It will help in:
- Preventing sunlight from entering the room
- Light colours will minimise heat absorption
- Helps in reducing the cooling costs for you
- Enhances overall comfort
- Provides privacy and light control
- Allows you to sleep better
9. Avoid Working Out At Night
Doing physical exercise at night might result in increasing body temperature. This can also lead to:
- Heat stroke
- Heat exhaustion
- Loss of water from the body
It is advisable to exercise in the morning, as your body will have enough time by night to return to its normal temperature.
10. Use Of An Ice Pack
The armpits, neck, feet, and head are the major areas where body heat is emitted from the body. If you begin using an ice pack in these areas at night, your temperature will drop to a point where you can sleep comfortably.
There might be a sudden decrease in your body temperature. However, this is only recommended for individuals experiencing severe hot flashes. Remember that if you are sweating excessively, consult your doctor. In cases of pregnancy and menopause, these symptoms are quite common.
Bonus Tips For Staying Cool At Night
- Sleep in a spread-out position
- Applying cool gel eye masks for relaxation
- For couples, it is better to use separate blankets
- Keep your skin hydrated and moisturised
- You can freeze your sheets
- Create a cross breeze in the room
- Use a wet towel layer
- Drink cold water
FAQs
Can I sleep without putting on clothes?
It depends on your choice. Some people feel cooler without wearing clothes because of the heat trapped between their bodies and the bed sheets. Light and cotton clothes can be used as they are breathable. You can try both methods and see which one works better for you.
Does a cooling blanket help or not?
Yes, it is helpful to optimise body temperature. And nowadays it is easier to find them online or in-store that are engineered for hot sleepers.
What might be the problem if I am still too hot despite trying every possible way?
It can be because of any underlying medical conditions, like:
- Hyperthyroidism
- Menopause/Perimenopause
- Diabetes
- Anhidrosis
- Flu
- Pneumonia
- Stress and anxiety
Are there certain sleeping styles to sleep cooler?
Yes, there are starfish and spread-out positions. The curled-up positions can cause proper airflow that ensures breathability and comfort while you sleep.
What is the “Egyptian Method” for staying cool at night?
Wet down a cloth and squeeze it so that it remains damp but not dripping. Place this damp, wet cloth on yourself or on your mattress for a cooling effect.