When you’re hot — or your partner is — it’s hard to get a good night’s sleep. Sleep experts agree — the ideal temperature for a good night’s sleep is between 60 and 70 degrees. In summer, when the temperature is high, even at night, it can be difficult (and expensive) to keep your room that cool. Don’t sweat it! We’ve got some sleep tips for hot sleepers to help you stay cool while sleeping.
Is your bed making you hot while you sleep?
Your bed is a major factor when it comes to your sleeping temperature. The materials your mattress is made from — foam, latex, innerspring — have an impact on your sleeping temperature. One of the issues some people experience with foam mattresses is they get trapped in traditional memory foam and get hot while they sleep.
With a Leesa mattress, you’ll never have this problem. We’ve created a premium foam mattress and a luxury hybrid foam and pocket spring mattress that are supportive and responsive, so you don’t get stuck in a rut, like with other foam mattresses.
Plus, our mattresses are made with specially designed foam that promotes airflow and keeps you cool all night long.
Your bedding also impacts your sleeping temperature. If you’re a hot sleeper, avoid wool and satin bedding. Go for something lighter, like cotton, when choosing sheetsand blankets. If you tend to sleep hotter in the summer, layer your bedding so you can stay cool in the warm months and warm in the cold months. You may also want to change out your toasty warm duvet to a cooler quilt or coverlet during warm months.
How to Stay Cool While Sleeping
Besides lighter bedding and a cooler mattress, try these sleep tips to beat the heat:
1. Choose cool, light pajamas.
While silk pajamas are comfy, they’re not as cool as cotton. You want to sleep in something that’s breathable to stay cool. The looser, the better too.
2. Freeze your sheets before bed.
If you’re sunburned (or just hot), put your sheets in a plastic bag and stick them in the freezer for a while before you put them back on your bed. They won’t stay cool all night, but they’ll be nice and cold when you climb into bed.
3. Use a box fan to your advantage.
If you set up a box fan so it’s blowing out of your room, it will pull some of the hot air out of the room. You can also point it toward you. Put a bowl of ice behind it for an even cooler breeze.
4. Cool down quickly.
If you’re hot, cool down by holding an ice pack anywhere you can feel your pulse — your wrists, neck, the crook of your arm, the back of your knees, etc.
5. Choose a cooler pillow
We’ve all been there — if your head and neck are overheated, you can’t sleep. That’s why your pillow is also an important consideration if you’re a hot sleeper. You want to find the right pillow for your sleeping position, whether you’re a side, back, or stomach sleeper, but you also need a pillow that’s breathable. The same factors that go into mattresses also go for pillow materials. Certain materials just sleep hotter than others.
6. Keep the heat out of your room during the day.
Keep blinds closed and curtains drawn during the day to keep your room cooler. That way, your bedroom, and your furniture haven't baked in the sun all day.
What about if you don't have air conditioning? Check out these 7 tips to sleep cooler from our friends at Cityline.
Ready to Get a Cooler Night’s Sleep?
There are some simple steps you can take to make your bedroom — and your bed — cooler. Whether it's changing out your bedding, getting a new Leesa mattress, or adjusting your bedtime routine, you can be more comfortable and get a better night's sleep.
How can I make my bed cooler?
What kind of mattress do you have? It may be time for a replacement. Is your mattress foundation a solid surface? This can reduce airflow and make you warmer. Try some of our tips above to make your bed cooler and more comfortable.
Why do I get so hot when I sleep?
It depends. You may have a high metabolism. Or there might be an underlying health issue, like an infection, or menopause. Sweating at night during your menstrual period is common. So are hot flashes when perimenopause hits. Look at any medications you may be on. There are quite a few common drugs that can cause thermoregulation. These include analgesics like Tylenol or ibuprofen, antidepressants, steroids, and some antibiotics. If you suspect something's up with your health, see your doctor right away. Some other tips to help you sleep cooler include taking a lukewarm shower before bed, drinking a cold glass of water before bed, and avoiding alcohol and spicy foods right before bed.
How do you know if you're a hot sleeper?
If you keep waking up in the middle of the night feeling overheated or sweaty, you are a hot sleeper.
What causes a hot sleeper?
There are a variety of reasons why a person may become a hot sleeper. It can be as simple as the room being too hot, or your duvet being too heavy for the time of year. It can be because of poor sleep hygiene, like drinking alcohol or caffeine right before bed. It can be because your old-school memory foam mattress is trapping you and your partner's body heat and condemning you to hot, sleepless nights. Hot sleep can come from medications, illness, hormone fluctuations, and more. Take small, logical steps to begin figuring out why you sleep hot.