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If you constantly find yourself asking, “why do I get so hot at night?” it’s likely that your excess body heat is disrupting your sleep.
Sleep deprivation plagues thousands of Americans nightly, posing a huge obstacle in the body’s physical and cognitive restoration process. But if your night sweats are the primary reason you’re up at night — you’re in luck. When appropriate steps are taken, this common issue can be quickly resolved in many cases.
Reasons You Get Hot At Night While Sleeping
There’s no doubt that body temperature and sleep are closely intertwined, and there are several potential reasons you may wake up in the middle of the night or be unable to fall asleep because you’re uncomfortably warm. Here are a few causes to consider:
- You sleep with a partner.
Double the bodies equals double the body heat! This applies to large pets as well. If this is the case, consider distancing yourself from your partner (or pet) in bed. If your bed is too small to create a healthy distance, consider investing in a bed one size up.
- Your bed or sleeping environment is too warm or too humid.
Sometimes the issue can be as simple as your room is too hot. Whether the thermostat is cranked or your window is allowing a hot summer night’s air in, your sleeping environment may not be conducive to sleep.
- If you’re a woman, your hormone levels may be fluctuating.
Before and during a woman’s menstrual cycle, sweating increases — especially at night. This is due to hormone level swings and a slight body temperature elevation that occurs naturally. During menopause, hot flashes and night sweats are common side effects.
- Your body hasn’t adjusted to a new exercise routine.
Exercising has many benefits, one of which is a boost in your metabolism. Your metabolism affects many different aspects of your body, including temperature regulation.
If you’ve begun a new exercise regimen, or your exercise regimen is too high intensity, take note that it may temporarily disrupt your body’s ability to properly regulate temperature at night.
- You’re fighting off a sickness or infection.
Aside from some illnesses - like fevers - that cause night sweats by themselves, many medications also come with side effects. Certain medicines including antidepressants and hormone-blocking drugs can cause excessive sweating at night.
If you’re noticing extreme episodes of excessive perspiration when starting a new medication, it’s important to consult with a doctor immediately.
How To Stay Cool While Sleeping
Our circadian rhythms— regulated by our natural body clock — tell us when it’s time to wake up and when it’s time to sleep. It also controls our hormone levels and bodily functions. When it’s time for bed, it lowers our core body temperature by about a degree to ready us for sleep.
Our bodies are built to rest at a slightly cooler temperature during sleep, so if you find yourself waking up drenched in sweat, try out a few of these heat-reducing, body regulating tricks to teach yourself how to stay cool while sleeping.
- Turn down the thermostat.
This one may sound obvious, but it’s an easy change that makes a huge difference. We recommend sleeping with the thermostat set between 60 - 67 degrees Fahrenheit.
If your roommate insists on keeping the thermostat upwards of 67 degrees, consider investing in a bedroom fan to increase air circulation and cool you down in the middle of the night.
- Invest in breathable bedding and clothing
If you have thick sheets (like flannel) and wear heavy pajamas to bed, consider trying out breathable bedding and nightwear.
Moisture-wicking sheets and thin clothing can help you feel less constricted and cooler during night sweats.
In addition to thin sheets and blankets, consider pillows with ventilated panels to keep you cool while you sleep. Ensure all of your bedding and sleep accessories enhances airflow and is designed to quickly evaporate moisture.
- Take a warm bath.
While taking a warm bath or shower may seem counterproductive, this simple trick helps cool your body down after you’ve gotten out and toweled off. The decreased change in temperature will help regulate your body for bedtime.
- Keep the blinds closed.
Sunlight will naturally heat up your room when the sun rises in the morning. Ensure your blinds are shut and consider investing in blackout curtains to block unwanted light and heat toward the latter end of the night.
Stay Cool With Bedgear
If you’re eager to stay cool at night, why not invest in a mattress that’s designed to wick away moisture?
With the BEDGEAR collection at Mattress Warehouse, you’ll find that the mattresses are designed to keep you cool and comfortable throughout the night. Specifically created with Dri-Tec® Fabric’s moisture-wicking technology and Air-X® Paneling, these mattresses maximum airflow through the sleep system for optimal heat dissipation.
The key to reducing your night sweats is creating a sleep environment conducive to falling and staying asleep. Find bedding that doesn’t retain warmth, and figure out what works best for you to stay cool while sleeping!
Shop online or visit your local Mattress Warehouse to stay cool all year long!