Why Do We Sleep Hot At Night?

What’s more refreshing than a peaceful night’s sleep? Our tired bodies crave a good rest at the end of a long day and this needed downtime helps us heal and restore. In fact, quality sleep is one of the main indicators of good health, mental clarity, and vibrant energy.

Unfortunately, few of us can say we sleep well regularly. Sleeping issues and disturbances affect between 50-70 million Americans. Nearly half of us are snorers while others lie awake trying to fight restless insomnia.

There are many reasons we struggle with sleep, but one of the main culprits is our temperature. We are simply sleeping too hot! No one likes to toss and turn all night, feeling sweaty and restless. But what can we do about this issue? Why do we sleep hot? And are there ways to cool down at night?

With a good understanding of why we struggle with overheated sleep and a few helpful tips on staying cool through the night, there’s no reason you shouldn’t be able to get the restful sleep you deserve!

Why Do We Sleep Hot?

As one of the most frustrating reasons we lose sleep, too much heat between the sheets can cause tossing, turning, and even anxiety. There are many different reasons why we might be heating up at night, so consider the whole picture when looking for your perfect solution.

The Biological Factors
Hormone imbalance is a common culprit of hot and bothered sleep. Women in menopause often notice hot flashes and increased sweating at night. Fluctuating hormones can also affect women during specific times in their menstrual cycles and when pregnant.

Night sweats and evening hot flashes are not only reserved for those in menopause though. Varying biological factors can cause an increase in our body’s temperature at night no matter our age or gender. Inflammatory conditions like pain or arthritis can cause hot sleep as the inflammation raises our body temperature.

Stress is also known to cause increased body temperature and sleep disturbances. With high stress, our bodies produce a hormone called cortisol. Cortisol can increase our resting temperature and lead to hot nights.

Diet should also be a consideration. Hot foods and beverages naturally raise our body temperature and stimulants like caffeine and sugar wreck our natural sleep patterns and cause us to overheat.

The Social Factors
Sleeping hot is not uncommon among couples. Sharing a bed means double the body heat – and for some that translates into too-hot, agonizing nights. If you think your sleep issues might be due to the human furnace sleeping next to you, don’t worry! We’ve got some easy ways to make it through the night cool, calm, and collected.

The Environmental Factors
Naturally, our sleeping environment can be a major cause of hot flashes and night sweats. Warmer seasons, unregulated room temperature, and lack of air flow can all combine to make a peaceful night’s sleep feel like camping in the jungle.

Another common reason we heat up at night is our bedding. Synthetic bedding materials like polyester prevent proper airflow and leave us trapped in a sauna of body heat. These materials can also be irritating to the skin, leading to redness, itching, and inflammation (i.e. more heat).

Hot Tips For A Cool Night

There are so many different reasons for why we sleep hot, but thankfully there are even more ways to keep it cool and breezy. Consider trying out some of these recommendations for a much more soothing slumber:

1. Make your bedroom a cool and calming sanctuary. Keep temperatures low at night and bring in a fan to increase airflow. Use an aromatherapy diffuser to diffuse a calming scent like lavender through the room or try falling asleep to sleep music.

Photo by Ronan Furuta on Unsplash

2. Avoid stimulants like coffee or sugar and hot beverages before bed. Aim to have your last hit of caffeine before 2pm.

3. Consider using separate blankets if you share your slumber with a toasty bedfellow – or snuggle up under a cooling weighted blanket

4. Manage your stress levels to keep cool. Meditating daily, especially before bed, can slow your heart rate, cool your body, and prepare you for a restful night’s sleep.

5. If you’re suffering from hot flashes due to menopause or menstrual cycle imbalances, consider reaching out to a holistic healthcare provider for natural solutions to balance hormones.

6. Start a cool-down ritual. Soak a washcloth in cool water and drape it over common hotspots like the back of the neck, forehead, behind the knees, and chest. Keep the washcloth within reach and reapply if you wake up hot in the middle of the night.

7. Give yourself a mini-spa treatment with cooling essential oils before bed. Mix a few drops of your chosen oil with a light massage oil like almond or grapeseed. Massage into the soles of the feet, shoulders, and behind the neck. Peppermint and eucalyptus are great choices.

8. Replace any synthetic sheets and pajamas with a more natural and cooling option like organic cotton, lyocell, bamboo, or silk.

The Bearaby Solution

If you’re struggling with hot, bothersome sleepless nights, a Bearaby weighted blanket might be just what the doctor ordered. We know the frustration of tossing and turning all night, overheated and pleading for sleep. So, when we designed our weighted blankets, we designed them with cool but cozy ZZZs in mind.

Airflow is key when it comes to staying cool while we sleep, and a common complaint from a lot of weighted blanket users is that they cause uncomfortable overheating in the night. That’s because most are made and filled with polyester materials, like micro-fleece and plastic pellets.

The chunky-knit design of our weighted blankets allows for regular air circulation, so you can sleep at the perfect temperature all through the night. The weighted yarn loops of our Nappers expertly increase airflow while maintaining the characteristic pressure and great benefits of sleeping under a weighted blanket. We’ve also chosen to use only natural materials for our weighted blankets. These earthy fibers naturally allow even airflow and prevent skin irritation or itching.

The Best Weighted Blanket For Hot Sleepers

While all of our weighted blankets calm you down and keep you cool, our Tree Napper is the perfect choice for those that sleep hotter than most. It’s made with a plant-based fabric called TENCEL™ Lyocell, which is a tree fabric that’s sustainably sourced from raw eucalyptus wood pulp. (The process uses 10 times less water than making fabric conventionally.)

Not only is tree fabric sustainable, but textiles made from Lyocell are known for being more absorbent than cotton, softer than silk, and cooler than linen. TENCEL™ has a smooth fiber surface, meaning it has the ability to regulate body temperature, leaving you feeling cool all night (or all nap) long. It’s also moisture-wicking, so even if you have a sweatier night than usual, your Tree Napper can help you fight any moisture that crops up!

Doze Off In Comfort

With these tips, there’s no reason to lose another night’s sleep to an overheated bed. Adopt a few simple nighttime routines and cozy up under a Bearaby blanket for a truly restful and cooling experience. We’ll see you in the morning!