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Sleeping hot is not just uncomfortable, it also messes up your sleep quality. Hot sleepers often struggle with insomnia, sleep disruptions and other sleep problems. It’s worse if the heat is accompanied by night sweats.
There are many reasons you could be getting hot at night. Maybe you live in a hot climate, your bed traps a lot of heat or you have menopause-related hot flashes. It can also be a medical issue, so see your doctor if you are not sure what’s making you sleep hot.
But if it’s not a health problem, here are five solutions you can try to sleep cooler.
1. Breathable Bedding
Changing your sheets might be all you need to do to sleep cooler. Some types of sheets, including polyester and flannel, tend to feel a bit too warm for hot sleepers.
Try switching to cooler and more breathable sheets made from materials like cotton (cotton percale, to be specific), linen, silk, and bamboo. These fabrics are also good if you get night sweats. They quickly wick away moisture and they dry quickly, so you don't wake up feeling hot and clammy.
Our very own summer version Jax sheets are designed to keep you cool and sweat-free through the hottest of summers.
Also check if you need to change your comforter for a lighter one that keeps you warm without getting overly hot.
2. Cooling Mattress
If you have a memory foam mattress, it could be the reason you sleep hot. Memory foam absorbs and traps body heat. It slowly gets warmer through the night to the point where you get uncomfortably hot.
There are many improvements manufacturers have made to memory foam mattresses to make them cooler — gel-infused memory foam, phase change material, ventilated foam etc.
But still, most hot sleepers will find memory foam mattresses to be too warm.
If your budget allows, get an organic latex mattress. Natural latex offers the best cooling performance but it can be expensive. A latex + coils (latex hybrid) mattress can be slightly cheaper.
An even cheaper option is a foam hybrid mattress. This is where memory foam (or some other type of polyurethane foam) is combined with pocket coils. The coils greatly improve airflow in and out of the mattress, so the foam layer doesn't retain as much heat.
Some hybrid mattresses have a top layer of wool and a cotton cover to provide extra cooling and breathability.
While you are at it, get a cooling pillow as well. I recommend a latex pillow or a shredded memory foam pillow. Get a cotton, silk or bamboo pillow case to make it extra-breathable.
Natural down pillows also sleep cool, though they are pricier.
3. Cooling Mattress Pad/Topper
If it’s your mattress that’s making you hot but you don't have the money to buy a new one, a cooling mattress pad or topper is a much cheaper alternative.
A mattress topper goes on top of your mattress, creating a cool barrier between you and the hot mattress. The best cooling mattress toppers and pads are made from organic/natural latex, bamboo rayon, wool and natural down.
For mild hot sleepers, a gel-infused memory foam topper might be enough to cool things down at night.
4. Bed Climate Control System
Let’s bring out the big guns. If you sleep extra-hot, have severe hot flashes or get lots of night sweats, I recommend a bed climate control system.
Yes, you can get AC for your bed. There are two types in the market: air-cooled and water-cooled bed climate control systems.
An air-cooled system like BedJet blows cooled (or heated, for those chilly nights) air under the sheets. You can set a specific temperature.
An air-cooled system is great for night sweats since the moving air quickly dries up any sweat on your skin, and cools you faster.
A water-cooled system like Sleepme’s Dock Pro and Cube systems consists of a mattress pad with a membrane or tubes embedded inside. Chilled water is pushed through the pad to make the bed cooler. You can also adjust temperature to make the bed warmer.
While they don't cool as fast as air-cooled systems, water-cooled systems can drop bed temperature much lower, making them ideal for hot flashes, extra-hot sleepers and very hot climates.
5. Cool Your Bedroom
Cooling your bed is much more efficient and effective than cooling the entire bedroom. But if you’d rather keep the entire room cool, there are several ways to do that.
You can, of course, turn down the thermostat. Another option is to install a window AC or portable AC in your bedroom and set your preferred temperature. But get ready for a bump in your power bills.
Cheaper ways to cool your bedroom include using a fan, cracking open a window and keeping the windows and blinds closed when it’s hot during the day.
- This might be difficult for couples, but sleeping alone can help you sleep cooler. There is one less heat-generator in the bed.
- Try sleeping naked or look for lightweight and breathable sleepwear.
- Switch to double glazed windows if you don't already have them. They help maintain constant internal temperatures in your home. So even when it’s hot outside, it remains cool inside.
- Adding reflective film on windows can also help keep your bedroom from getting too hot during the day.
- Lower your bed. Hot air rises, so the nearer you are to the floor, the cooler you’ll feel. Placing your mattress on the floor can help, but getting a low profile bed base is a better choice for both hygiene and breathability.