Waking up overheated and sweaty? Getting too hot while you sleep can disrupt your sleep patterns and result in restless nights and a feeling that your sleep wasn’t as deep or restful as it should be. But here’s the good news: most of the causes of overheating in sleep are within your control to adjust and fix. From tweaking your bedding to cooling your room, here’s how to reclaim your sleep and stay pleasantly chill all night long.
Cool Down Your Bedroom
Hot, sweaty nights are often linked to bedroom temperature. Keep your room cool and comfortable — ideally between 60°F and 67°F. Use a fan or air conditioning to help circulate air, and opt for lightweight cotton or linen bedding that promotes airflow. Ironically, hot nights can be a particular problem in winter when fear of a chill can cause us to put the heat up a bit too high overnight. It is a good idea to turn the heat down a couple of degrees before bed to help regulate sleeping temperature.
Pick the Right Pajamas
Thick, synthetic fabrics trap heat and sweat. Switch to loose-fitting, breathable clothing made of cotton or linen to stay cool. Lightweight materials wick away moisture and allow your skin to breathe better.
Tweak Your Daily Routine
Certain habits, like eating spicy foods, drinking alcohol or caffeine, or exercising too close to bedtime, can trigger night sweats. Aim to eat lighter meals in the evening, stay hydrated throughout the day, and schedule workouts earlier to avoid raising your body temperature before sleep.
Manage Stress Before Bed
Anxiety is a common cause of night sweats, as it triggers your body’s stress response. Incorporate relaxation techniques like deep breathing, meditation, or light yoga before bed to calm your mind and body.
Sleep on a Breathable Mattress
Your mattress could be contributing to night sweats if it traps heat. Opting for an organic mattress can improve airflow and help regulate temperature, creating a more comfortable sleep environment. As an added benefit, organic materials are often free from harsh chemicals, making them a gentle choice for your skin.
Consider Potential Causes of Night Sweats
Night sweats can stem from a variety of factors, including menopause, anxiety, or even vitamin B12 deficiency. If the problem persists despite lifestyle changes, consult a healthcare provider to address any underlying conditions.
Overheated, sweaty nights can be frustrating, but they’re often manageable with a few thoughtful adjustments. By creating a cool sleep environment, tweaking your daily habits, and addressing potential triggers, you can enjoy more restful nights and refreshing mornings. If the issue persists, it’s worth consulting a healthcare professional to explore underlying causes.
