Ashwin Lewis
Sleeping without blankets can harm your sleep quality. Our body's core temperature drops as we fall asleep, and blankets help us stay warm and prevent us from shivering. They are also a key part of our circadian rhythm, which regulates when our body is ready to fall asleep and when it's time to wake up. Additionally, the warmth and comfort of blankets make us feel safe at night. Weighted blankets have become popular as they aid in getting better rest by providing a calming and relaxing effect. However, it's important to choose a blanket made of breathable material that doesn't accumulate moisture and sweat. During hot weather, people often struggle to stay cool while sleeping. While it may seem counterintuitive, removing the covers entirely can disrupt sleep as our brains associate being under a blanket with sleep. Instead, experts recommend adjusting your bedding to stay cool and dry, such as gradually lightening your covers over several nights to allow your brain to adjust.
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What You'll Learn
Choose breathable fabrics
When it comes to choosing blankets, opting for breathable fabrics is essential, especially if you tend to sleep hot or live in a warm climate. Breathable materials are those that allow air to circulate, helping to regulate your body temperature and prevent overheating. Here are some tips to consider when selecting blankets made from breathable fabrics:
- Natural fibres: Look for blankets made from natural fibres such as cotton, linen, or bamboo. These materials are highly breathable and help to keep you cool while sleeping. Cotton, for example, is lightweight and airy, making it ideal for hot sleepers. Linen is another excellent choice, as it is known for its breathability and moisture-wicking properties, keeping you dry and comfortable throughout the night.
- Wool: While wool may be associated with winter and keeping warm, it is also nature's best temperature-regulating fibre. A thin wool blanket can be an excellent choice for all seasons due to its moisture-wicking abilities and temperature-regulating characteristics.
- Lightweight fabrics: Opt for lightweight and breathable fabrics, especially during the warmer months. Lighter fabrics allow for better air circulation and help prevent heat from becoming trapped against your body. Look for blankets described as "lightweight" or "airy," ensuring they are comfortable and breathable without sacrificing warmth.
- Cooling weighted blankets: If you enjoy the comfort and security of a weighted blanket but worry about overheating, consider investing in a cooling weighted blanket. These blankets are designed with lightweight, soft-brushed cotton sheeting, providing the calming effects of a weighted blanket without trapping heat. They offer a cosy option for those who desire the sensation of being cocooned without the bulk and warmth of traditional weighted blankets.
- Breathable filling: If you prefer duvets or quilts, pay attention to the filling inside. Opt for natural fillings such as down or feathers, which are highly breathable and help regulate body temperature. Alternatively, look for synthetic fillings designed with breathability in mind, ensuring they won't trap too much heat.
Remember, the perfect breathable blanket should keep you comfortable, prevent moisture and sweat accumulation, and provide adequate warmth without being too heavy or bulky.
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Opt for thermoregulating materials
Opting for thermoregulating materials is a great way to sleep without ruining blankets. Thermoregulating sheets and blankets are designed to maintain the right sleep temperature, creating a "Goldilocks temperature range". This is especially important as your body's core temperature drops before and during sleep, and you don't want to wake up shivering.
Wool is a natural thermoregulating material that is often overlooked for warmer months. Wool is nature's best temperature-regulating fibre, and its moisture-wicking ability helps regulate sleep temperature. A thin wool blanket is an excellent option for quality sleep in warmer months, providing more benefits than other blankets of the same thickness.
Cotton is another excellent thermoregulating material for blankets. Cotton blankets are lightweight, soft, and breathable, making them perfect for hot sleepers who still want to feel nestled. They are a great option for summer, providing a light and airy cover without the bulk and heat of a winter comforter.
Weighted blankets are also a popular choice for thermoregulation. They provide a calming and relaxing effect, improving sleep quality. While they might seem heavy, there are many cooling and breathable options available, such as those made from lightweight, soft-brushed cotton sheeting. These blankets give a cozy flannel feel without trapping heat, providing the benefits of weight without the warmth of traditional weighted blankets.
Bamboo is another material that is both cozy and breathable, moving heat away from the body. Opting for thermoregulating materials such as wool, cotton, or bamboo can help maintain a comfortable sleep temperature, ensuring you don't overheat and ruin your blankets.
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Consider weighted blankets
Weighted blankets have become increasingly popular in recent years, and for good reason. Research suggests that they can help people suffering from insomnia and anxiety. A 2015 study published in the Journal of Sleep Medicine & Disorders found that those who slept under a weighted blanket reported having a calmer night's sleep. This was reinforced by a 2020 review in the American Journal of Occupational Therapy, which suggested that people with anxiety may also benefit from using a weighted blanket.
Weighted blankets are thought to provide a calming and relaxing effect, positively impacting sleep quality. They can make us feel safe and secure at night, and the warmth and comfort they provide can help us drift off. The weight of the blanket matters, however. It shouldn't be too light or too heavy, and the weight should be evenly distributed throughout the fabric.
Weighted blankets are available in a range of materials, including lightweight, soft-brushed cotton sheeting. These cooling weighted blankets give off a cosy flannel vibe without trapping heat. Bamboo blankets are another option, providing a cosy feeling while still moving heat away from the body.
If you're considering a weighted blanket, it's important to choose one made from breathable material that doesn't accumulate moisture and sweat. A thin wool blanket is another option, as wool is nature's best temperature-regulating fibre, helping to regulate our sleep temperature.
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Avoid thick, heavy bedding
While blankets are essential for a good night's sleep, thick, heavy bedding can lead to an uncomfortable night of tossing and turning. Here are some reasons why you should avoid thick, heavy bedding:
Temperature Regulation:
The human body's core temperature naturally drops before and during sleep, reaching its lowest point around 4 a.m. This temperature regulation is a key part of the circadian rhythm, which determines our sleep and wake cycles. Thick, heavy bedding can interfere with this natural process by trapping too much heat, causing you to wake up sweaty and uncomfortable.
Sleep Quality:
Uninterrupted sleep is crucial for overall sleep quality. Heavy bedding can disrupt your sleep by making you too warm, leading to restlessness and frequent waking. Lighter bedding made from breathable materials can help maintain a comfortable temperature, resulting in a more restful night.
Seasonal Considerations:
Thick bedding may be suitable during colder months, but as the seasons change, it's essential to adjust your bedding. Heavier blankets can become a burden in warmer weather, making it challenging to stay cool. Lighter, breathable bedding is more versatile and can provide comfort without causing overheating.
Personal Comfort:
The weight and texture of your bedding can significantly impact your comfort. Thick, heavy bedding may feel restrictive or cumbersome, especially during the summer. Lighter alternatives can provide a more comfortable and relaxing sleep environment, allowing your skin to breathe and preventing excessive sweating.
Gradual Adjustment:
If you're used to heavy bedding, making a sudden switch to lightweight options may be jarring. Instead, gradually lighten your bedding over several nights. This allows your body to adjust to the weight and temperature difference, ensuring a smoother transition to more comfortable sleep.
In summary, avoiding thick, heavy bedding is advisable to maintain a comfortable sleep temperature, improve sleep quality, adapt to seasonal changes, enhance personal comfort, and facilitate a gradual adjustment for a better night's rest.
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Layer blankets for comfort
Layering blankets is a great way to ensure comfort when sleeping. Layering allows you to adjust to the weight and temperature of your liking. It is also a good way to add cushioning when sleeping on the floor or a hard surface.
When layering blankets, it is important to consider the type of fabric and weight of each blanket. The bottom blanket should be lightweight and breathable to prevent moisture and sweat accumulation. Cotton blankets are a great option for this, as they are soft, lightweight, and perfect for hot sleepers. Bamboo blankets are also a good choice, as they are cozy while still moving heat away from the body. The top blanket can be heavier to provide more warmth and comfort. Wool blankets, for example, are excellent temperature regulators and can help keep you warm without overheating.
If you are using multiple blankets, ensure they are evenly layered to distribute weight. This is especially important if you are using a weighted blanket, which can aid in improving sleep quality and reducing anxiety. The weight of a weighted blanket should be evenly distributed and not too light or heavy.
By layering blankets, you can create a comfortable and cozy sleeping environment that suits your personal preferences and sleep needs.
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Frequently asked questions
Our body's core temperature drops as we fall asleep and throughout the night, and blankets help us stay warm and prevent us from shivering. Additionally, we have been conditioned to use blankets since birth, and they serve as a cue that it is time to sleep.
Thermoregulating blankets are the best option to maintain the right sleep temperature. Wool is nature's best temperature-regulating fibre, and its moisture-wicking ability helps regulate sleep temperature. Cotton blankets are also lightweight and breathable, perfect for hot sleepers.
Yes, weighted blankets have become popular as they provide a calming and relaxing effect, improving sleep quality. They are especially beneficial for people with insomnia and anxiety. However, if you decide to try a weighted blanket, ensure that the weight is evenly distributed throughout the fabric and not too light or heavy.
