Do you regularly wake up from a deep sleep and find yourself covered in sweat and too uncomfortable to go back to sleep? Or maybe you have a partner that turns into a furnace once they fall asleep?
For those that are hot sleepers, trying to get a good night’s rest can be miserable. You toss, you turn, you stare at your phone, but nothing helps you cool down. While you should go to the doctor to rule out any medical conditions that might be causing your body temperature to rise, you also need to find a way to improve the quality of your sleep. Here are some tips that you can use to create a bedroom that you can sleep in.
Choose the right mattress
Certain types of mattresses absorb heat. If you’re already running hot, you don’t want your mattress adding to your warmth. Invest in a cooling mattress that allows for airflow, such as a gel memory foam mattress or a latex foam mattress. A gel memory foam mattress adds a layer of gel foam that helps create airflow. Latex foam doesn’t absorb heat, so the temperature of the mattress won’t change no matter how hot you are.
Buy breathable bedding
Cotton linens will keep you cooler at night because it is a breathable material that helps promote airflow. And if you want the comfort of a blanket but don’t want the warmth, you’ll need to invest in a cooling comforter. Cooling comforters are lightweight and help regulate your body temperature so that you can stay cool in the summer and comfy in the winter.
Control the temperature
This one might be a given, but if you run hot, you’re going to need to find a way to keep your room cooler while you sleep. Try keeping your bedroom between 60 and 67 degrees Fahrenheit. You may need to experiment a bit to find the ideal sleeping temperature. Some people prefer to use an AC unit to keep their room cool, others prefer a ceiling fan, and others prefer a portable box fan. Once you find your ideal temperature and what to do to achieve that ideal temperature, your room will start feeling much more comfortable.
Find the right pillow
Just like how certain types of mattresses and linen keep you warmer than others, your pillow also plays a role in keeping you comfortable and regulating your body temperature. If your head or neck is overheated, you’ll find yourself lying awake. Look for memory foam pillows that have a gel layer. A gel layer helps to regulate the temperature of your pillow and can cool you down.
Create good airflow
If you sleep with the door closed, windows shut, and ceiling fan off, you’re locking all the hot air in with you! You need to find a way to circulate the air in your room to help keep things cooler. Turn on your ceiling fan and set it to turn counterclockwise. This will help push air towards you. Leaving the windows cracked or the door open also creates a way for the hot air to escape. Another bonus of leaving your windows slightly cracked is that you’ll be able to enjoy the cool night breezes. Just remember to add screens to your windows so that insects and other critters don’t come inside your room!
Close the blinds
Natural sunlight brightens up your room, but it also heats it up. If you leave your blinds and curtains open, the heat that enters your room during the day lingers into the night and adds to your discomfort. Shut the blinds and invest in blackout curtains. Blackout curtains help block the hot sun rays from entering your room so that your room can remain cool. An added bonus of blackout curtains is that you’ll be able to sleep in the dark even when the sun is out!
Unplug your electronics
Electronics, such as a television, might be adding unnecessary heat to your room. On top of added heat, electronics also emit a blue light that suppresses melatonin. This means you’re not only hot, but you’re also overstimulated! Electronics don’t belong in your bedroom. Move them to the living room or to the office to help you stay cooler and less stimulated at night.
Struggling to sleep at night because you’re too hot? It’s time to make changes to your bedroom! From purchasing a new comforter, to finding the right temperature, to getting rid of electronics, there are a number of methods to try that will result in you getting a better night’s sleep.