Cool Down! 9 Effective Tips for Hot Sleepers
Do you wake up during the night tossing the covers aside and removing layers of clothing? If so, you're not alone.
Unfortunately, not everyone's body cooperates. Some people have a naturally higher body temperature than others -- and this can rear its ugly head at bedtime.
But, there's hope!
Listen up, hot sleepers because here we'll cover nine tips to help you cool down at night and drift off to dreamland comfortably.
Grab your pillow and let's get into it.
1. Dress the Part
Before now, you may not have put much thought into what you wore to bed. An old T-shirt and shorts or a nightgown do the trick.
Except, when your a hot sleeper, what you wear to bed plays a major role in your comfort level. You need pajamas that promote air circulation and reduce your body temperature.
Opt for loose-fitting pajamas made of light, breathable materials like cotton or linen. Avoid thick or heavy fabrics like wool, flannel, or thermal, which are designed to trap heat.
2. Rig Your Fan
Hot sleepers are notorious for running their ceiling fans on high. Some even use an isolating fan, too, for an added breeze.
While both of these options can help you stay cool in bed, a few tricks will help you get the most out of your fan.
Fill a small dish with ice cubes and place it in front of your fan. Once you turn it on, the air will flow over the ice and create a cool mist that your sweaty body will thank you for.
3. Open a Window
Don't have a fan? Or perhaps you prefer the natural breeze provided by Mother Nature.
One easy way to cool off your bedroom (and your body) is by cracking a window. The key to a cool room is airflow.
Crack a window and leave your bedroom door open to create a nice cross breeze and move stagnant, warm air.
4. Choose the Right Bedding
Your pajamas aren't the only fabric you need to worry about. Your bedding plays an important part in keeping your body temp down throughout the night.
Cotton and linen are two of the most breathable materials for sheets. Both materials promote air circulation and avoid trapping heat beneath the covers. Quality sheets in these materials are very soft, helping create cool, comfortable sleep conditions.
Linen is also said to help regulate your body temperature, both in the winter and summer months.
Don't forget to choose the right pillow, too.
Avoid ones filled with down feathers or oversized pillows with lots of stuffing. While they might be comfortable, they also wrap around your, insulating and trapping heat. Opt for a thin, low pillow that keeps your head and neck exposed to air circulation.
It's no secret that proper hydration is important, but who knew that it could actually affect your body temperature at night?
Believe it or not, that tossing, turning, and restlessness you're experiencing at night could be due to dehydration. Drink a cold glass of water before bed or keep one on your nightstand.
The cold water will help in two ways -- first, by bringing down your body temperature and second, by keeping you hydrated all night long.
Just don't drink too much before bed or your sleep might be disrupted by several trips to the bathroom!
6. Skip the Gym
Another important part of living a healthy lifestyle is exercising. We aren't suggesting that you skip your workout completely, but timing is everything when it comes to exercise and sleep.
Not only can exercising too close to bedtime heighten your senses and make you too alert for sleep, but it also raises your body temperature.
We recommend getting your sweat session done early in the day or at least two to three hours before bed. This gives your body plenty of time to relax and cool down.
7. Turn Down the Lights (and Your Electronics)
Countless sleep studies suggest that watching television or using electronics before bed interrupts your sleep patterns.
The blue light emitted by your TV, cell phone, or computer interferes with your body's natural production of melatonin -- the hormone that regulates your sleep-wake cycle.
But did you know that leaving your electronics on overnight can actually increase the temperature of your bedroom? That's right -- leaving your laptop or television on overnight can actually create unbearable sleeping conditions.
If you don't need it, turn it off!
8. Respect Personal Space
Cuddling and snuggling is a favorite pastime of many couples. Although it might do wonders for your intimacy, it'll make for a long, uncomfortable night for hot sleepers.
Body heat is more powerful than some people realize. If you've ever seen a movie (or an episode of Naked and Afraid) where two people are stranded in the outdoors, they often turn to body heat to stay warm.
You'll want to do the opposite!
Kiss your partner good night and separate yourselves. When you sleep too close to someone else, their body gives off natural heat, which is now invading your personal (cool) space.
9. Take a Cold Shower
Last, but not least, on our list of tips for hot sleepers is the ever-so-popular cold shower.
Your body temperature before bed can actually impact how hot or cold you are throughout the night. Remember how we suggested you avoid working out before bed because it raises your core temp?
The same goes for cooling things down. A nice, cold shower before bed will drop your body temperature and might help keep you cooler all night long.
Hot Sleepers, Rejoice
With these useful tips, there's hope for hot sleepers!
While you can't change your internal make-up (some people just run hotter than others), you can make a few simple changes to your sleep routine to rest cool and comfortable.
Browse our quality products to create a relaxing, comfortable sleep environment and check our blog for more tips and tricks for getting a good night's sleep.