HOW TO STOP SWEATING AT NIGHT
6 Actionable Tips To Sleep Cooler
Night sweats can disrupt your sleep, leaving you tired and irritable the next day. Understanding the root cause and finding effective solutions can make a significant difference.
In this article, we cover the negative impacts of sleeping hot, the ideal sleep environment, and practical tips to help you stop sweating at night. We will also discuss some of our favorite cooling bedding products and whether they make enough difference to be worth the investment compared to traditional cooling solutions.
Table of Contents
Downsides Of Sleeping Hot
Sleeping hot can cause discomfort and lead to fragmented sleep. This not only impacts your rest but also affects your overall well-being during the day. Here are some specific downsides:
- Interrupted Sleep Cycles: Overheating can wake you up during deep sleep, interrupting essential restorative phases
- Excessive Sweating: Night sweats often lead to damp sheets and pajamas, creating an uncomfortable and unhygienic sleeping environment
- Skin Irritation: Prolonged exposure to night sweats can cause rashes or exacerbate skin conditions like eczema
- Stress and Anxiety: Lack of quality sleep due to overheating can contribute to heightened stress levels and irritability
Impact of Warm Sleep Environments on Physical and Mental Health Over Time?
Sleeping in a warm environment, whether you are a hot sleeper or not, has long-term consequences for both physical and mental health:
Physical Health Risks
- Dehydration: Sweating at night depletes your body’s water levels, leaving you feeling parched and fatigued, sometimes even nauseous upon waking up in the morning
- Weakened Immune System: Poor-quality sleep over a longer period of time, weakens your immune system and its ability to fight infections and ailments
- Metabolic Disruption: Overheating can lead to changes in metabolism, impacting weight and energy levels
Mental Health Effects
- Mood Disorders: Chronic poor sleep increases the risk of anxiety and depression
- Reduced Cognitive Function: Over time, inadequate sleep affects memory, focus, and decision-making, which may take time to recover
- Higher Stress Levels: Disrupted sleep patterns contribute to stress and decrease your overall resilience
What Is the Ideal Sleep Temperature?
The ideal sleep temperature for most people is between 60 and 67 degrees Fahrenheit (15.5 to 19.4 degrees Celsius). Cooler temperatures promote the natural drop in core body temperature that occurs during sleep, which is essential for reaching deep and REM sleep phases.
Tips for Maintaining the Ideal Sleep Temperature:
- Use a programmable thermostat to adjust the room temperature at night without overspending in A/C or heating during daytime hours
- Keep windows open for natural ventilation if weather and environment permit
- Use fans or air conditioners to circulate cool air
4 Actions to Stop Sweating at Night
1. Choose Breathable Bedding
Switch your mattress, comforter, and sheets to materials like cotton, bamboo, or Tencel, which wick away moisture and promote airflow. Avoid synthetic materials, as they trap heat and prevent your body from auto-regulating its temperature.
Recommended Bedding Products:
- Cooling Sheets: Opt for sheets made with cooling technologies, like eucalyptus or bamboo
- Lightweight Comforters: Use comforters designed for hot sleepers, such as those made of Tencel lyocell
2. Wear Lightweight Pajamas
Select pajamas made from lightweight, moisture-wicking fabrics. Bamboo or merino wool are great choices as they regulate body temperature.
3. Optimize Your Mattress
Invest in a mattress with cooling properties, such as:
- Gel-infused memory foam
- Hybrid mattresses with breathable coils
- Phase-change materials that adapt to your body heat
And if your budget allows, invest in a bed cooling device or mattress, such as:
4. Use Cooling Accessories
- Cooling Pillows: Look for pillows with gel inserts or breathable covers
- Cooling Mattress Pads: These mattress toppers help regulate temperature and add comfort
5. Maintain Proper Ventilation
Ensure your bedroom is well-ventilated. Use fans or consider installing a ceiling fan for better air circulation.
6. Stay Hydrated
Drink water throughout the day to replenish fluids lost through sweating. Avoid caffeine and alcohol before bedtime as they can dehydrate you.
Are Bed Cooling Devices / Mattress a Better Option Than Cooling Bedding?
Cooling bed products and mattresses from brands like Sleep Eight, SleepMe, and BedJet, noticeably outperform basic cooling bedding in terms of effectiveness. There are in fact, one of our favorite bedding products, and if your budget allows you to afford one, I wouldn’t think twice! Here’s why:
Advantages of High-Tech Cooling Products:
- Active Temperature Regulation: Unlike regular cooling bedding, cooling devices and mattresses typically use the power of water through tiny tubed built in the mattress or mattress cover, to maintain a cooling (or heating) temperature generally between 55 and 110 degrees, actively keeping you cool throughout the night
- AI Capabilities: More often than not, cooling devices now use the power of AI to detect changes in your room’s and body’s temperatures and adjust the surface temperature of the cooling device to keep you at just the right sleep temperature
- Customizable Comfort: Many cooling mattresses and pads allow users to adjust the temperature for different zones of the bed, often allowing each partner to set a different temperature and temperature schedule for their side of the bed
- Long-Term Durability: High-tech products tend to maintain their cooling efficiency over time, while traditional bedding may wear out
When Basic Cooling Bedding is Enough:
If you live in a moderate climate or experience occasional overheating, breathable sheets and lightweight comforters might suffice.
How Do Smart Sleep Products Improve Sleep Quality?
Smart sleep products like mattresses and pads that integrate with apps offer several advantages for improving sleep quality:
1. Data-Driven Insights
- Sleep Tracking: Devices monitor sleep patterns, heart rate, and breathing, providing valuable feedback, which can be helpful whether you have a condition or not
- Problem Identification: Data helps identify potential issues like overheating, apnea, or restless nights, and help you tackle issues before they become larger problems. Often, the data can be shared with Health apps, which help you track trends and send them to your medical team
2. Adaptive Adjustments
- Some smart products automatically adjust the temperature or firmness based on your sleep phase, bedroom environment, body temperature or movement, and more
- Integration with apps allows for real-time control of settings
3. Improved Habits Over Time
Regular tracking encourages better sleep hygiene, as you can adjust your habits to maximize rest.
How to Stop Sweating at Night - Conclusion
Night sweats don’t have to keep you from enjoying quality sleep. By creating the right sleep environment, investing in cooling products, and exploring smart technologies, you can stop sweating at night and wake up feeling refreshed.
Whether you choose breathable bedding, high-tech mattresses, or a combination of both, addressing night sweats is a step toward better physical and mental health.
References
- HealthLine. (2024). Night Sweats: Causes & Treatments. Retrieved from https://www.healthline.com/health/night-sweats
- WebMD. (2023). Ways to Sleep Cooler. Retrieved from https://www.webmd.com/sleep-disorders/ss/slideshow-sleep-cooler
- ResMed. 16 Tips to Getting Sleep on a Hot Night. Retrieved from https://www.resmed.com.au/blog/too-hot-to-sleep-16-tips-to-getting-sleep-on-a-hot-night
FAQ
Most frequent questions and answers
Night sweats can be triggered by various factors, including high room temperatures, certain medical conditions, hormonal changes, or medications.
Yes, switching to breathable, moisture-wicking materials like bamboo or cotton sheets can significantly reduce overheating and night sweats.
Cooling mattresses with advanced temperature-regulating technologies offer superior comfort and are highly effective for people who sleep hot.
The ideal sleep temperature is between 60–67°F (15.5–19.4°C), which helps maintain a cooler body temperature for better sleep.
More Sleep Resources
What causes excessive sweating at night?
Night sweats can be triggered by various factors, including high room temperatures, certain medical conditions, hormonal changes, or medications.
Can changing bedding help reduce night sweats?
Yes, switching to breathable, moisture-wicking materials like bamboo or cotton sheets can significantly reduce overheating and night sweats.
Are cooling mattresses worth the investment?
Cooling mattresses with advanced temperature-regulating technologies offer superior comfort and are highly effective for people who sleep hot.
What is the best temperature to stop sweating at night?
The ideal sleep temperature is between 60–67°F (15.5–19.4°C), which helps maintain a cooler body temperature for better sleep.
Do smart sleep products help with night sweats?
Yes, smart sleep products can monitor and adjust your bed’s temperature, providing a customized, sweat-free sleep experience over time.
Share this deal with a friend!
Laura Georgieff
Laura is a mother of three who did not sleep through the night for the first 5.5 years of her kids' lives. She is passionate about sleep quality and loves sharing her experience and knowledge of all thing bedding! It is her mission to help you make the best decisions when it comes to sleep and help you get the best deal on the market!
