Too hot to sleep? Here’s how to keep cool in bed

Your body temperature plays a pivotal role in your sleep cycle, but all too often many sleepers wake up feeling hot, sweaty and sticking to the sheets.

Does this sound like you? Do you often feel as though your body temperature isn’t settling? Does your sleep constantly get disrupted because you’re simply too hot?

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Well you’re not alone. Many things can cause our body temperature to fluctuate, from the weather, to what we’ve been doing physically throughout the day. When our body temperature persistently rises, restless nights will follow, but luckily there are steps you can take to keep cool, calm and relaxed in bed.

Tweak your bedroom temperature

Of course the room you’re actually sleeping in can seriously affect your night, especially if you happen to be a hot sleeper. So firstly you should make sure your sleep space is as comfortably cool as possible.

Leave any windows slightly cracked open throughout the night as this will help to maximize airflow. If possible, leave your attic window slightly open too, as this will give all that hot air somewhere to go.

You want to be sure to turn off any of your gadgets and gizmos before bed time. Any electronics give off heat, so shutting them down will help to lower the temperature a little. Also, if it’s been a particularly warm sunny day, sometimes it helps to keep any blinds in your bedroom shut. The daytime heat will be kept at bay, which will prevent the room temperature from rising.

Keep cool before bed

Even before you go anywhere near your bed, it’s important to better regulate your body temperature throughout the day. One of the best things you can do is to avoid eating later in the evening. If you consume some food late in the day, this triggers your metabolism to start working overtime, which increases your body temperature. You can avoid this be opting to eat a lighter meal earlier on if you can.

If your body doesn’t have enough fluid to sweat, it can’t effectively regulate its core temperature. This is why keeping yourself well hydrated is hugely important. Make sure you have a glass of water by your bed just in case. Water is a great cooling agent, so taking a shower or bath before bed can also help, just make sure the water isn’t too hot.

Many of us like to exercise regularly, and this can actually be really beneficial for your sleep. However, you should stop exercising late in the evening, as this makes it difficult for your body to completely cool down before bed.

Your mattress makes a difference, too

All to often the biggest culprit of hot sleepless nights is your mattress itself. It could be too thick, or filled with synthetic fibers that hold onto heat longer than you’d like. Even memory foam mattresses are made with materials that actually heat you up, leaving you feeling increasingly uncomfortable if you’re already a hot sleeper.

In order to grab some soothing shuteye as a hot sleeper, you need to opt for a natural fiber mattress. You’ll need materials that allow for a cooler sleep surface by allowing for better air circulation.

One of the biggest benefits of natural fibers is their breathability. Fibers such as Wool, Bamboo and Alpaca are extremely efficient at allowing air to circulate between you and the mattress, whilst also wicking any moisture away from your body. This all works wonders for keeping your body cool and comforted at night, leaving you to gently drift off into your dreams.

This article originally appeared on Your Coffee Break.

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