A person who experiences uncomfortable heat levels while sleeping and wakes up several times during the night is said to be a hot sleeper. If you feel too hot when you sleep, you may have trouble falling or staying asleep, putting you at risk of developing insomnia. Thus, if you are a warm sleeper, the following suggestions may be of assistance to you in achieving a more restful and refreshing night’s sleep tonight.
Why do I become so hot?
The following are some more causes of sleeping too hot:
- Dietary adjustments and hormone therapy may help reduce menopausal women’s nighttime hot flashes.
- If you must work out before bed, choose something less intense than strength training or running, like yoga, a gentle stroll, or light stretching. This can help keep your core temperature down and allow you to sleep more comfortably.
- Insulin-dependent people may suffer increased nighttime perspiration because their blood sugar is too low.
- If your mattress sleeps hot, but you’re not ready to buy a new bed, a cooling mattress topper may help.
7 Top Tips for Hot Sleepers
1. Put away all your electronic devices.
Your electrical equipment gives out heat; for example, consider how warm your laptop becomes when placed on your thighs. If you use a smartphone, laptop, or tablet in bed, the blue light from the screen may also keep you awake. This is especially true for those who have trouble falling or staying asleep. The absence of electronic gadgets in the bedroom creates an atmosphere of relaxation and restful sleep.
2. Reuse an Old Hot Water Bottle
Adding a hot water bottle to your bed during the colder months may help keep you toasty and comfortable. During the warm months, you may put some ice in it and use it as a water bottle. If you take the water bottle, fill it halfway with tap water, then place it in the freezer, you will have a DIY icepack that you may use to keep yourself cold while sleeping in a heated environment.
3. Take a Cold Shower
A refreshing shower in the evening, just before getting into bed, is an excellent method to reduce your temperature. A cold shower will not only help you sleep cooler, but it will also help you sleep better by allowing you to relax so not only will it help you sleep cooler, but it will also help you sleep better by allowing you to change into clean, fresh jammies.
4. Avoid Cuddling
Everyone enjoys a nice cuddle, whether sharing their bed with their significant other or a pet or allowing their youngster to join them for a hug and a kiss. You will feel warmer if you are close to another person or animal whose body heat is radiating toward you. After snuggling with your lover, send the kids and the dogs to their respective beds, then move your partner to the other side of the bed.
5. Make Sure You Take Water
Consuming sufficient amounts of fresh water daily is as essential to one’s physical health and well-being as getting adequate amounts of excellent sleep. Drinking water regularly throughout the day may reduce anxiety, facilitate the elimination of waste products from the body, and provide a source of sustained energy while also helping to keep you cool. Consume water throughout the day rather than waiting until just before bed.
6. Ventilate Your Bedroom
Ventilating the air in your bedroom is essential to maintain a pleasant temperature there. The perspective in your home will be healthier and more satisfying if you spend a few hours each day letting fresh air in via your bedroom window. Your mattress may also be ventilated by fresh air when you leave a window open, which may increase the overall life of your mattress.
7. Invest in a Cooling Mattress
Because of the components used in their manufacture and the components themselves, some mattresses are notorious for causing sleepers to overheat. Memory foam, for instance, is notorious for causing sleepers to overheat because of the presence of viscoelastic compounds in its composition. The finest mattresses for those who sleep hot are made of permeable materials, such as natural latex. These types of mattresses provide pressure relief, cooling comfort, and longevity.