Let’s be honest – none of us looks our best first thing the morning. Bedhead is real. Of course, if you’re a hot sleeper, you might end up looking, and more importantly feeling, even worse when you wake.
If you’re someone who identifies as a hot sleeper, then you know the frustration of tossing and turning all night, struggling to get comfortable, and waking up sweaty and exhausted. Overheating during your sleep can disrupt your circadian rhythm and natural sleep cycle, resulting in poor sleep quality. And, this can snowball pretty fast with sleep deprivation impacting everything from your mental health and relationships to your work performance, memory, driving ability and long-term health.
Fortunately, there are simple and natural things you can do to get the comfortably cool, refreshing sleep you need. Happsy is here for all the hot sleepers out there! Let’s break it down:
Why am I a hot sleeper?
If you’re prone to sleeping hot, don’t worry. Quality sleep is still in your future, but it’s important to identify what may be causing you to run hot during the night. People struggle to sleep through night sweats for different reasons, with common causes for sleeping hot including:
Room temperature
It sounds obvious, right? But don’t overlook the temperature of your bedroom! Your body’s temperature drops a few degrees while you sleep – think of it as your system in screen saver mode – and you want a room temperature that supports that natural process. Research has shown that the best thermostat temperature for comfy sleep is 60-67ºF. Good ventilation is important, too.
Polyester/synthetic fabrics
Avoid thick and heavy materials for bedding and pajamas. Try loose, breathable non-toxic PJs made from 100% organic cotton, bamboo, linen or wool. The same goes for you blankets, sheets and pillows. Look for certified organic cotton sheets and organic cotton or natural latex pillows. Mother Nature offers some of the coolest, comfiest materials out there – with the added bonus of being more sustainable!
Petroleum-based foam mattresses
The material of your mattress may be the biggest culprit when it comes to running hot during the night. Polyurethane foam, including the ever popular memory foam, is a petroleum-based, porous mattress material that traps heat and restricts airflow, making you feel hot and sweaty. It’s also highly flammable, which means it’s loaded up with off-gassing chemical flame retardants you do not want to get into bed with each night.
Instead, opt for a certified organic mattress that’s naturally breathable. The Happsy organic mattress is made with organic cotton and latex, as well as organic wool batting, a material known for its natural moisture wicking and temperature-regulating properties. We also use pocketed coils, which contribute to better airflow. Oh, and no chemical flame retardants needed!
Medications
Certain medications are associated with night sweats and sleeping hot. These include antidepressants, known as selective serotonin reuptake inhibitors (SSRIs), steroids, non-steroidal anti-inflammatory drugs (NSAIDs) which include fever reducers, as well as caffeine and alcohol.
Please take care of yourself though! If these medications are an important part of your mental and physical well-being, make sure to speak with your doctor before making any adjustments.
Underlying health issues
Night sweats can be caused by a wide range of underlying health issues, like thyroid imbalance, anxiety, sleep apnea, low blood sugar, tick-borne diseases and more. Hormonal shifts during pregnancy or menopause may also be a cause. If you’ve ruled out more obvious causes for sleeping hot, it’s necessary to dig deeper as to what may be going on in your body.
Natural tips to stop the sweats
There are plenty of simple, natural and creative tips you can use to minimize night sweats. Take a look:
- Keep it cool and dark – The best sleep is achieved in a cool, dark environment. If you don’t have air conditioning, try sleeping with a fan. In the cooler months, sleep with the windows cracked open. You can also keep your blinds closed during the day to block sunlight can reduce heat.
- Detox your sleep space – As mentioned, materials matter and may be the cause of your sweaty slumbers. Switching to an organic, non-toxic brand like Happsy whose mattresses and bedding are made of breathable materials can help a lot.
- Minimal pajamas – Tight-fitting and restrictive clothes trap heat, as do heavy materials. Sleeping in minimal clothing that’s made of breathable and airy fabrics can help keep you cool during the night.
- Sleep with an ice pack – Placing an ice pack on areas such as the back of your knees or back of your neck is a quick way to cool down. You can also try placing one under your pillow for a while and then flipping the pillow over for a cooling sensation.
- Drink cold water – Drinking a small amount of cold water before bed can help your body maintain a comfortable temperature.
- Avoid late night exercise, spicy foods, alcohol and caffeine – All of these things have the ability to cause spikes in your body’s temperature and induce sweating.
- Eliminate electronics – TVs, smartphones, laptops and other electronics run on electricity and can therefore emit heat into the environment. Keeping these out of the bedroom may result in a cooler sleep. Plus, it will be less tempting to soak up all that blue light before bed that we all know is bad for our sleep!
Getting a good night’s sleep is crucial for your health and sanity. Sleep quality relies on many different factors, but temperature is key. Although night sweats and sleeping hot are unpleasant, it’s simply your body’s way of cooling itself down – how cool is that?
Learn more about what may be interfering with the sleep you need.