Hot Sleepers

Hot sleepers know the effects of night sweats. Sleeping with heavy fabrics may be the cause, or other factors such as hormonal changes, metabolism, medication side effects, and even sleep apnea could be at play.

But hot sleep doesn’t have to be your normal. A cooling pillow or mattress may help regulate body temperature, putting you on the path toward deeper sleep. We’ve gathered some recommendations verified by our integrity team.

Frequently Asked Questions

Several factors that could explain why you overheat while sleeping:

  • Your room temperature may be too hot for you to sleep comfortably.

  • Your bedding or pajamas might be too thick or made of fabric that traps heat.

  • Exercising or drinking caffeine too close to bedtime can increase your body temperature and make it difficult to fall asleep.

  • Partners or pets in the bed can increase combined body temperature under the covers and in the room.

  • Certain medications can raise your body temperature.

  • Hormonal imbalances can lead to night sweats or hot flashes.

  • Potential illnesses can raise body temperature and cause night sweats.

Here are a couple of solutions that might help you cool down when sleeping:

  • Lower your room’s temperature by opening a window, turning on a fan, or moving your mattress to the floor.

  • Use thinner, more breathable bedding made of cotton, linen, or bamboo to trap less heat.

  • Try not to exercise or drink caffeine close to bedtime.

  • Consider using a separate blanket if you sleep with a partner or pet.

  • Consult with your doctor about your current medications, possible hormonal imbalances, or potential illnesses.

Inside the layers of most cooling mattresses are metal springs and coils designed to help air flow better and keep the top layer cool. Some may have gel infused within them, which may help naturally trap body and room heat.

When choosing a cooling mattress, consider the following:

  • Firmness and sleeping position: Your sleeping position (side, back, stomach) might determine if you want a firmer or softer mattress, which may help provide more or less spinal support.

  • Mattress materials: Cooling technology such as air chambers, springs, metal particles, or gel beads may help draw heat away from your body and regulate body temperature.

  • Manufacturer: Some mattress manufacturers take extra precautions to make sure their mattresses are safe for you to sleep on. To ensure this, look for a CertiPUR-US certification, which tests the mattress for any harmful chemicals like formaldehyde, and substances like mercury, lead, and other heavy metals.

Cooling pillows work in a few ways. Some are designed to absorb and remove heat. Others are made to wick away sweat or increase airflow.

When choosing a cooling pillow, consider the materials and any cooling technology it might have. Some pillows have external gel layers, or cooling fabrics, which are designed to reduce your body heat and cool you down.

Your sleeping position might also determine your pillow firmness. Stomach sleepers might prefer a softer pillow, whereas back and side sleepers may want a firmer material like memory foam.

If you sweat a lot during sleep, you may want to make sure your pillow is machine-washable or comes with a washable pillow cover.

While it’s completely normal to sweat when sleeping, there are some instances when you may sweat excessively during sleep, or you may experience night sweats.

Some instances are caused by medical conditions such as menopause, HIV, cancers like leukemia, or anxiety disorders. In other cases, medication such as antidepressants, hormone treatments, or opioids, and consuming too much caffeine or alcohol have been known to cause night sweats as well.

Before you fall asleep, your body produces a hormone called melatonin, which lowers your body’s core temperature needed for rest. A hot room or body disrupts the melatonin creation process — making it harder for you to sleep in the long run.

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