"Experiencing Nightly Overheating? Tips for Temperature Management and Improved Slumber" - Learn What to Do (And What to Avoid) for Better Sleep Regulation

"Experiencing Nightly Overheating? Tips for Temperature Management and Improved Slumber" - Learn What to Do (And What to Avoid) for Better Sleep Regulation

Hot sleeping, characterized by feeling excessively warm during the night or experiencing night sweats, can disrupt sleep quality and overall comfort. Here are some common causes, solutions, and product recommendations to help those who struggle with hot sleeping.

## Physiological and Medical Causes

Hot sleeping can be caused by a variety of physiological and medical factors. Night sweats and hot flashes, often triggered by hormonal changes or certain medications, can increase sweating and heat retention during sleep. Infectious illnesses, endocrine disorders, and anxiety can also contribute to overheating at night.

## Environmental and Lifestyle Factors

A high bedroom temperature is a leading cause of overheating at night. The ideal bedroom temperature for most people is between 60 and 68°F (15–20°C). Thick, heavy bedding, synthetic fabrics, and memory foam mattresses can trap body heat and reduce breathability, making it harder for the body to cool down. Wearing heavy or non-breathable pajamas can also contribute to overheating. Consuming spicy foods, high-fat meals, or alcohol before bed can increase metabolic heat and night sweats.

## Impact on Sleep Quality

Overheating during sleep can disrupt the natural cooling process needed for falling and staying asleep, leading to reduced REM sleep, frequent awakenings, increased tossing and turning, and lower overall sleep quality.

## Solutions and Recommendations

Managing these factors—by optimizing room temperature, choosing breathable bedding and sleepwear, and addressing underlying medical conditions—can help reduce hot sleeping and improve sleep comfort.

Sosha Lewis, a Certified Sleep Science Coach and sleep-related content writer, advises cooling the room to 15°C to 19°C, using a fan, avoiding alcohol, spicy food, and caffeine in the evening, and staying consistent with a bedtime routine.

When it comes to bedding, lightweight, cooling comforters or duvets with an insert can help regulate body temperature for hot sleepers. Memory foam should be avoided unless it's gel-infused or designed to be breathable. Breathable materials like bamboo, cotton, or linen are suitable choices, and a cooling top sheet or pad can help if the mattress runs hot.

The SIMBA Summer HybridTM 4.5 Tog Duvet (Size: Double, 200 x 200 cm) and the Fogarty's Cool Duvet 4.5 Tog Summer Duvet (Size: Not specified) are suitable choices for hot sleepers. The Emma's Hybrid Thermosync Mattress (Size: UK Single) and the Dreams' TheraPur ActiGel® Arctic 1000 Combination Mattress (Size: L 190cm x W 135cm) are also recommended mattresses for hot sleepers.

For those looking to upgrade their bedding, the Lagoon blue French flax linen bed sheets from Bed Threads, the calming lilac fitted sheet from Dunelm made from organic cotton, and the 100% Bamboo Fitted Sheet Set from Panda London are all suitable choices.

Kenny Timper, a Staff Writer at Sleepopolis and a certified sleep science coach, recommends lowering bedroom temperature, skipping heavy meals or workouts close to bedtime, taking a cool shower, using light, moisture-wicking sleepwear, and hydrating consistently throughout the day.

When it comes to pillows, Silentnight offers Cool Touch Pillows (Pack of 2). For a complete bedding set, Silentnight's Super Cool 4.5 Tog Duvet Set (Size: Super King) is recommended for hot sleepers.

Finally, for a refreshing addition to your summer side table, Oliver Bonas offers a blue-green carafe and tumbler set.

By following these tips and using the recommended products, hot sleepers can enjoy a cooler and more comfortable night's rest.

1. Night sweats and hot flashes, often caused by hormonal changes or certain medications, can contribute to hot sleeping.
2. Thick, heavy bedding, synthetic fabrics, and memory foam mattresses can trap body heat and reduce breathability, exacerbating hot sleeping.
3. Consuming spicy foods, high-fat meals, or alcohol before bed can increase metabolic heat, leading to night sweats and overheating during sleep.
4. To address hot sleeping, it's recommended to cool the room to 15°C to 19°C, use a fan, and opt for breathable bedding and sleepwear, such as lightweight bamboo, cotton, or linen sheets.

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