How to Stay Cool While Sleeping: Tips for a Cooler Sleep

Contents

• How cooler temperatures can enhance your sleep quality
• What affects your body temperature?
• 13 tips to stay cool during sleep
• Other ways to achieve quality sleep
• Frequently asked questions
• Achieve cooler sleep with Sleepgram’s innovative products

Are you wondering how to stay cool while sleeping? It’s a prevalent concern among modern sleepers, especially in the wake of climate change. As temperatures rise, many people struggle to get a good night’s sleep due to heat and discomfort.

Did you know that elevated body temperatures at night affect deep sleep? They largely dictate how you feel when you wake up. 

Deep sleep is vital to muscle and tissue recovery and repair. One way to achieve it every night is to maintain optimal sleep temperatures.

Temperature is essential to sleep quality. Cooler environments could promote deeper, uninterrupted slumber. These conditions allow the body to lower its core temperature naturally. Heat may lead to restlessness, excessive sweating, and even insomnia.

Creating a cooler and cozy sleep setting goes beyond comfort. It’s also about fostering healthier, more restorative sleep patterns.

Discover strategies to maintain a cooler, comfortable sleeping environment and achieve restful slumber.

How cooler temperatures can enhance your sleep quality

Are you feeling too hot to sleep? But why do you seem to sleep better when it’s cooler outside? The answer lies in how your body regulates temperature. 

Your brain contains the hypothalamus, which acts like a thermostat. It controls things like hunger, thirst, and body temperature.

In other words, the hypothalamus is vital to homeostasis (the body’s internal balance). This organ senses when your body is too hot or cold and signals it accordingly. Its signaling is two-fold:

• Triggers sweat glands to sweat and cool you off when hot

• Signals your muscles to induce shivering and warmth when cold

Sleep specialists say the body’s core temperature decreases from about 9:30 p.m. You typically feel the coldest at around 4:00 a.m. This temperature decline tells your body that it’s time for slumber.

Melatonin, the sleep hormone, works closely with your circadian rhythm. The body releases it at night as it gets dark. Scientists link this hormone to your body’s temperature regulation. Higher melatonin levels promote heat loss, promoting deeper, restorative sleep.

What affects your body temperature?

A significant influence over your sleep temperature comes from food and drink intake. It also matters how close to bedtime you eat or drink. These habits ultimately affect your body temperature and sleep quality.

Avoid a large, fatty, or protein-rich meal too close to your slumber time. As your body digests this meal, your metabolic rate rises. Your body burns more calories, increasing your body temperature slightly. Yet, the body needs to cool off to induce sleep.

Taking caffeine in the evening may also raise your body temperature. One study found that caffeine promotes wakefulness at night. Scientists link its increased alertness to higher core body temperature. Caffeine also disrupts daytime recovery sleep.

13 tips to stay cool during sleep

Ready to achieve restful sleep, especially during warmer months? Many studies confirm that sleep largely depends on temperature regulation. Below are 13 practical strategies to create a cooler sleep environment.

1. Lower your room temperature

Sleeping cooler starts with lowering your thermostat. But do you know the best temperature for sleeping in summer, for instance? 

Most sleep experts recommend 65°F (18.3°C). Your body maintains its natural core temperature for slumber at this level.

Remember, sleepers have varying preferences, so this temperature isn’t cast in stone. A 65–68°F range suits most people.

Your bedroom’s humidity (air moisture) is equally crucial. High dampness levels, especially in hot climates, may reduce your deep sleep. Experiment with different humidity values to determine what works best for you.

2. Take a warm bath

Research suggests that a hot bath or shower before bed improves sleep quality. Exercising this routine one or two hours before bedtime helps lower core temperatures. The temperature may initially rise but later drops to pave the way for a faster sleep onset.

Spending as little as ten minutes bathing is enough. It aids blood perfusion to your soles and palms, enhancing body heat dissipation. A hot bath also reduces stress, which may increase your core body temperature.

3. Mind your clothing level during sleep

Do you prefer wearing sweatpants or pajamas to bed? Or would you rather sleep nude or semi-nude?

Your attire choice can influence your sleep temperature. Thick, insulating bedclothes may raise your body heat. They typically cause overheating, particularly on hot or humid nights.

Opt for lightweight sleepwear made of natural fibers. Cotton or lightweight wool is an excellent starting point. Cooler fabrics may help you sleep faster and stay asleep longer.

4. Freeze a washcloth or your pillowcases

Do you need some extra cooling during sleep? Put your pillowcases in the freezer in the evening using a sealed plastic bag. Later, insert them on your pillows before heading to bed. 

The face and head are among the sweatiest places. Targeting them helps you achieve a cooler night faster.

Additionally, you can freeze a washcloth before bedtime. Apply it as a cold compress to help you fall asleep faster.

5. Consider your bedroom’s light bulbs

Did you know incandescent bulbs waste up to 90% of their energy as heat? Compact fluorescent lights (CFLs) are more efficient. They convert 85% of their energy to light. Light-emitting diode (LED) bulbs turn 90% of their energy to light. 

Switching to more efficient bulbs can cool your room and save energy. Do you still use incandescent bulbs? Turn them off early to reduce heat before bedtime.

6. Opt for a quality mattress and pillows

Your bed is vital to your sleep comfort. Mattresses made of thick foam usually absorb and trap body heat. You may feel excessively warm during sleep. Choose mattresses with open coil systems and ventilated latex. They circulate air within them, helping you sleep cooler.

Pillows with cooling technology can deliver a similar effect. Avoid cushions that may be heat traps, like solid memory foam. Select options like wool, latex, down, or ventilated foam for efficient temperature regulation.

7. Choose natural bedding

Pillowcases and sheets from natural fibers like linen or cotton are more breathable. They support adequate cooling. Synthetic fabrics like polyester may not offer similar breathability, promoting overheating.

8. Do a thorough medical checkup

Did you know sweating at night might indicate a health issue? Common problems associated with night sweats include:

• Menopause

• Anxiety

• Gastroesophageal reflux disease (GERD)

• Obesity

• Hyperthyroidism

• Sleep apnea

• Insomnia

Consult your doctor to rule out any underlying medical problems.

9. Tweak your medication

Besides a medical checkup, you may need to adjust your prescription medicine. Discuss this delicate approach with your doctor first. Some meds have night sweats as a side effect, especially those treating:

• Diabetes

• Cancer 

• Depression

What can your doctor do to ease night sweats and achieve cooler nights? They can alter the dosage, medication timing, or the meds themselves.

10. Close curtains and blinds during the day

Keep your bedroom free of sunlight to maintain a cooler environment even on hot days. Draw the shades or curtains in the morning. Leave them closed until bedtime. 

This technique essentially traps cool air inside your sleep area. Remember to use fabrics and colors that keep out the most heat.

11. Consider a bedside fan for extra airflow

Some people lack an air conditioner. Others find it expensive to run this system. The alternative for your bedroom? Opening windows. But what if it’s too hot outside? Go for a bedside fan.

A quality window or box fan helps circulate cool air throughout your room. It can even complement your air conditioning system.

12. Hydrate enough with water

Hydrating throughout the day can promote better sleep at night. Dehydration symptoms like dry mouth and headaches can disrupt your sleep. 

Place a cool glass of water on your nightstand for hot nights. You can also sip some cold water before sleep to lower your temperatures.

Additionally, keep an ice pack within reach. It offers cool relief when placed under the covers or on the back of the neck.

13. Sleep alone

Sharing a bed with your partner or pet can be the reason for your overheating. Consider sleeping alone on warmer nights to reduce body heat if you get night sweats.

Other ways to achieve quality sleep

Besides maintaining cooler temperatures, here are other ways to promote restful sleep:

• Stay active, but time it right. Regular daytime exercise can promote better sleep. But avoid intense workouts close to bedtime, as they might keep you awake.

• Mindful eating. Avoid late-night snacks, as they can disrupt your sleep patterns.

• Consistent sleep schedule. Stick to a fixed sleep schedule, even during seasonal changes or busy periods.

• Ease into time changes. Gradually adjust your sleep schedule before daylight saving time changes. This technique helps minimize sleep disruptions.

• Wind down before bed. Calming activities like reading or meditation can help prepare your body for sleep.

• Limit blue light exposure. Reduce blue light exposure from screens before bed to improve melatonin production.

• Create a sleep-conducive environment. Maintain a dark bedroom to optimize sleep conditions.

Frequently asked questions

Below are the common questions on how to stay cool while sleeping and their answers.

Why do I overheat while sleeping?

Often, the culprit is your sleep environment and bedding. Your body temperature naturally decreases at night. The bedding and room temperature can either help or hinder this cooling process.

How do I cool down my feet at night? 

To cool down your feet at night, start by placing an ice bucket by your bed to dip hot feet. Additionally, try freezing your socks and wearing them when your feet get hot. You can also position a fan at the foot of your bed.

Can I cool down a room without AC? 

Consider DIY cooling solutions or strategic fan placement to cool down a room without AC. You can also freeze your sheets, open windows and doors, or invest in cooling bedding.

How can I cool down my bed? 

Investing in a cooling mattress, bedding, and pillows is the most effective way to keep your bed cool. Sleepgram offers various cooling options to ensure a comfortable sleep.

Why should I prioritize a cool sleep environment?

A cool sleep environment is essential for optimal sleep. When your body temperature drops at night, your brain gets a signal to enter deeper sleep stages. This communication is crucial for physical and mental restoration.

Can diet affect how cool I feel at night?

Eating heavy or spicy meals before bed can raise your body temperature. Opt for lighter meals incorporating fruits and vegetables to help you stay cooler.

Why do I sweat so much at night, even when it’s not hot?

Excessive night sweating can arise from anxiety, hormonal changes, or certain medications. Consult a healthcare professional if you suspect an issue.

Achieve cooler sleep with Sleepgram’s innovative products

Did you know over 32% of adults don’t get adequate sleep? Yet, a healthy lifestyle requires 7–9 hours of quality slumber. Poor-quality sleep can negatively impact your cognitive function and mental health. It may even increase your risk of diabetes and heart disease.

How do you counter these setbacks? Start by optimizing your sleep environment. Excessive heat is among the top reasons for unsatisfactory slumber. But what if you could get cooler nights for refreshing sleep?

You can achieve this milestone with mindful adjustments. Consider tweaking your environment, habits, and routines. 

Change your sleep attire or freeze your pillowcases to avoid overheating problems. You can also install fans or adjust your medications for cooler nights. It all boils down to optimizing your bedroom and managing your body temperature.

Now that you know how to stay cool while sleeping, why not work with Sleepgram? We pride ourselves on innovative, comfortable, and personalized products. Explore our diverse catalog of sleeping solutions tailored to cooler sleep.