Tips for Hot Sleepers

Do you sleep hot and not understand why? Are you playing the “covers on/covers off” game all night long?  

Sometimes it’s hormones wreaking havoc, such as in menopause or thyroid dysfunction. Other times it’s directly related to a combination of factors that, with a bit of consideration, can be corrected.

A liter of moisture (on average) emits from our bodies during sleep through breathing and through skin. When this moisture leaves the body, it needs to be absorbed by the immediate environment. The more easily it can be absorbed and drawn away from the body, the more even the temperature regulation remains, and the deeper and more comfortable your sleep will be.

However, if the heat and moisture is reflected back to your body due to use of waterproof or synthetic materials, it creates a feedback loop.  Eventually, you’re going to be covered in sweat.

No matter why you’re having temperature regulation problems, there are things you can do to either eliminate this issue, or reduce it greatly.

#1: Room Temperature:

Sleep scientists have studied this, proving that keeping your bedroom on the cooler side (between 62-72 degrees) will help lower the body temperature and induce sleep.  

#2:  Sheets and Blankets:

Always use cotton or linen sheets. Polyester, rayon, acrylic, and nylon blends are treated with chemicals during manufacturing and trap heat and moisture. Cotton is breathable, and doesn’t reflect that heat/moisture back onto the sleeper.

Wool comforters and blankets are incredibly efficient at keeping a sleeper at an even, healthy temperature, due to the nature of wool fibers. They’re hollow, so moisture is siphoned away from the body and evaporated very quickly into the atmosphere.

Conversely, if there are issues with sleeping too cold, the wool fibers hold air to keep the sleeper at a comfortable, toasty temperature.

Things to think about:

Don’t be fooled by Bamboo sheets. Bamboo sheets are actually a very high percentage rayon, and as such can trap heat and moisture.

Anything you put on your bed that’s waterpoof,  or even water resistant, is going to trap moisture.

You know what’s highly water resistant? Down. It may feel and look luxurious, but for the sleeper with heat issues it’s a definite offender.

Most conventional mattresses have covers (ticking) made with polyester or rayon, so a great number people will be starting off at a deficit.

#3 Pajamas:

Again, cotton, linen and wool are your best bets to stay dry, comfortable, and asleep.

#4:  Food and Drink:

High fat content foods can raise blood pressure, and the body responds by perspiring to level things back out.

For many people overeating, and overindulgence in alcohol can cause problems.

Some sensitive people should avoid meals or alcohol even in small portions for 3 hours prior to bedtime.

These tips are an excellent place to begin in your search to end the cycle. A little extra attention to them can drastically reduce (and sometimes even eliminate) the number of nights you wake up drenched in perspiration.