Being a hot sleeper can be a nightmare. This is exacerbated when the weather itself presents you with sunny days and long, sticky nights. A restless night’s sleep isn’t good for your physical or mental health, making you sluggish during the day and unable to enjoy the summer. Sleep is so important for a happy and healthy life!
What is a hot sleeper?
A hot sleeper is somebody who constantly gets too warm during the night and struggles to drift off or stay asleep because of this. Being in this position is uncomfortable and frustrating, and sometimes, it feels like nothing can help. Poor airflow, high temperatures, and thick bedding often contribute to a hot night’s sleep, making it difficult to fall asleep.
Being a hot sleeper can really diminish your sleep quality; it’s hard to fall asleep when your body temperature is too high, leaving you tossing and turning for hours. And if you wake up hot, this can leave you feeling dehydrated and with a headache. Of course, all of this means your sleep quality is pretty poor.
How can you create a cool sleep environment?
Temperature regulation in your bedroom is really important – if you get too hot at night, ensure there is no heating on and that your room can be cooled as much as possible. This means having proper ventilation and airflow: make sure any vents in the room are unblocked and your windows are open if and when possible.
Use air conditioning if you have it, or invest in a fan. You can try hacks, like putting a frozen bottle of water in front of an oscillating fan to enhance the cool temperature! Opting for breathable bedding materials, like bamboo, for example, is another step you can take to increase the airflow in your room and help you feel cooler at night as you try to drift off.
Cool pillows for hot sleepers
Your head retains a lot of heat, so that’s the main area you want to focus on cooling down. A cooling pillow can help with this, keeping your head fresh and helping you sleep. Different types of cooling pillows are on the market, such as ones made from bamboo or infused with gel. A hybrid bamboo pillow is a great option, balancing eco-friendly bamboo’s moisture-wicking and thermoregulating properties with the support and comfort of memory foam. Technologies like small air vents and a gel layer are often used to keep the pillow cool easily. Pillows that use these innovations and breathable materials are the best options for hot sleepers.
Which bedding accessories are good for hot sleepers?
You can also get mattress toppers to cool you down, incorporating similar technologies to cooling pillows – gel, air vents, and more. These will help cool your whole body down, as will sheets and pillowcases, which have breathable and moisture-wicking properties. Eye masks with cooling properties are helpful, too, keeping your face and head fresh and helping you relax as you drift off into slumber.
Lifestyle tips for hot sleepers
You can also make lifestyle changes to help you as a hot sleeper. Start by choosing sleepwear that is more suitable for warm temperatures – thin materials and short sleeves instead of long, for example. Stay hydrated, as this is one of the most important ways to keep yourself cool; keeping your body’s water content topped up helps to dissipate heat.
Don’t consume caffeine or spicy food in the lead-up to bedtime, as these are notorious for raising your body temperature. If you’re already a hot sleeper, this is definitely something you want to avoid. A cold compress can help cool you down, and relaxation exercises like gentle yoga can help you get ready to fall asleep easily.
Nighttime routine for hot sleepers
If you’re a hot sleeper, establishing a routine before bed can help – open your windows or turn on your fan, ensure the room is at the right temperature, and take a cool shower or bath. Ensure your bedroom is somewhere relaxing for you, and do something to wind down, whether reading, meditating, or practising self-care. Any relaxation techniques you can incorporate for a better night’s sleep, in general, will help you ease into slumber when you’re hot.
Cool and restful slumber as a hot sleeper
Hot sleepers face night after night of interrupted and low-quality sleep, but if you implement strategies to keep you cool at night, then it can really help improve your chances of a good night’s sleep. Exploring the different techniques and products available for a cooler snooze is a great way to sleep better and improve your overall well-being – after all, sleep is one of the most important ways to achieve a happy and healthy life.