Miya Pearson
Feeling hot while sleeping, also known as being a hot sleeper, can cause discomfort and interrupt sleep and circadian rhythms. Hot sleepers tend to get warm and sweaty while they sleep, and may find themselves kicking off the blankets or wanting to sleep with a fan or an open window. There are a variety of factors that can contribute to sleeping hot, from external factors like the room temperature and bedding to internal factors like diet, exercise routine, and certain medical conditions.
| Characteristics | Values |
|---|---|
| Definition | People who experience night sweats, also known as "hot sleepers", tend to get warm and sweaty while they sleep. |
| Prevalence | A Gallup survey of nearly 4,000 people found that 57% of adults in the U.S. occasionally feel too hot while sleeping, and 37% tend to feel too cold. |
| Causes | External factors such as diet, exercise routine, caffeine, alcohol, spicy meals, and the surrounding temperature can cause people to sleep hot. Internal factors include certain medical conditions (e.g., diabetes, vitamin deficiencies, kidney disease, autoimmune disorders, or infections) and medications (e.g., antidepressants). |
| Symptoms | Hot sleepers may frequently wake up with sweaty sheets, feel the need to stick a leg out from under the covers, or toss and turn due to discomfort. |
| Solutions | To stay cool, hot sleepers can use lighter bedding, adjust the room temperature, wear breathable clothing or no clothing, and use cooling accessories such as a cooling mattress, cooling gel pillow, or a fan. |
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What You'll Learn
Hot sleepers tend to sweat a lot at night
However, if these external factors are ruled out, there may be internal causes for the excessive sweating. Certain medical conditions, such as diabetes, vitamin deficiencies, kidney disease, autoimmune disorders, or infections, can raise the body's temperature and lead to night sweats. Additionally, certain medications, such as some antidepressants, can have the same effect.
To manage night sweats, hot sleepers can try a variety of strategies. One approach is to lower the temperature in the room, for example by using a fan or air conditioning unit, or by opening a window. Another strategy is to choose bedding that promotes breathability and wicks away moisture, such as lightweight and breathable sheets, cooling blankets, and cooling gel pillows.
Furthermore, hot sleepers should ensure they stay hydrated, as dehydration can be a consequence of excessive sweating during sleep. It is also recommended to block out sunlight during the day to prevent the room from heating up, and to wear fitting pyjamas or even sleep without clothing to allow the body to regulate its temperature more effectively.
By addressing both the external and internal factors that contribute to night sweats, hot sleepers can find relief and improve their sleep quality.
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They may need to adjust their room temperature or bedding
If you are a hot sleeper, you may need to adjust your room temperature or bedding to improve your sleep quality. Hot sleepers tend to feel too warm and sweaty at night, and may need to take a leg out from under the covers to regulate their sleeping temperature. This can be a result of external factors, such as the room temperature, the number of blankets on the bed, or the breathability of your pyjamas.
To adjust your room temperature, you can try lowering the thermostat, blocking sunlight during the day with curtains, or using a bedside fan or AC unit. You may also want to open a window, though this is not always feasible depending on the climate or time of year.
To adjust your bedding, you can try using lighter, more breathable sheets and pyjamas. Breathable sheets are designed to wick moisture away from your skin, preventing sweaty nights. You can also try using a cooling blanket, which absorbs body heat and reduces sweating. If you are using a duvet, ensure it is suitable for the season; a heavy duvet may cause hot sleepers to overheat. You may also want to sleep without a duvet, or with your leg outside of the covers.
In addition to sheets and blankets, you can experiment with a cooling gel pillow with shredded foam for improved airflow. You can also try a cooling mattress, mattress topper, or pillow, which can help prevent body heat from getting stuck in the mattress. Natural latex foam is another option, as it has breathable properties that allow more air circulation throughout the mattress.
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Certain mattresses can make hot sleepers feel even warmer
A "hot sleeper" is someone who tends to feel too warm and sweaty at night. Certain mattresses can make hot sleepers feel even warmer. Memory foam mattresses, for example, provide a soft and comfortable sleeping surface, but the material often retains heat, causing sleepers to feel hot. The same is true for latex mattresses.
While memory foam mattresses offer excellent pressure relief, the heat retention can be uncomfortable for hot sleepers. To mitigate this issue, some memory foam mattresses incorporate ventilation, gel or copper infusions, or covers woven with breathable fibres or phase-change materials. These features help break up heat retention and improve airflow, resulting in a cooler sleeping experience.
For hot sleepers, hybrid mattresses generally offer a cooler sleep experience than memory foam mattresses due to increased airflow through the spring layers. The Cocoon Chill mattress, for example, has a cover designed to remain cool to the touch and includes layers of memory foam made with PCM to dissipate body heat. The Helix Midnight Luxe is another hybrid mattress that incorporates a cooling copper infusion, coils for airflow, and a pillow top for comfort.
In addition to hybrid mattresses, innerspring and latex mattresses are also recommended for hot sleepers. The Brooklyn Bedding Aurora Luxe, for example, features a cool-to-the-touch cover and earned high scores from testers for various sleeping positions. Natural latex mattresses, like those made with GOLS-certified Dunlop and Talalay latex, provide excellent support and are inherently breathable, making them a cooler option.
When choosing a mattress, hot sleepers should consider not only the mattress type but also their sleeping position. Side sleepers, for example, may benefit from memory foam or latex mattresses that reduce pressure on the hips and shoulders, while back sleepers need even support to maintain a neutral spine position. Additionally, sleeping on your back can help keep your body temperature down, as more skin is exposed to the air, aiding in heat loss.
By selecting a mattress with cooling features and considering their sleeping position, hot sleepers can help mitigate feeling too warm at night and improve their overall sleep quality.
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Dehydration can be a cause and effect of hot sleeping
A "hot sleeper" is someone who tends to feel too warm and sweaty at night. They may wake up in the middle of the night with sweaty sheets, or need to stick a leg out from under the covers to regulate their body temperature, even when it's cold outside.
Additionally, poor sleep can lead to dehydration. Sleep disruptions can interfere with the release of vasopressin, a hormone that helps the body retain water. When vasopressin release is hindered, the body expels water that it would otherwise retain. Furthermore, chronic sleep deprivation may impair kidney function, making it harder for the body to regulate water levels. This can result in a feedback loop where low water levels compromise sleep, and poor sleep intensifies dehydration.
To avoid dehydration, it is recommended to drink around two litres of water every day, although you may need more if you exercise, breastfeed, or are sick. It is also important to be mindful of factors that may increase the risk of dehydration, such as consuming caffeine and alcohol, which are diuretics.
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Caffeine, alcohol, and spicy meals can all raise body temperature
Night sweats, or being a "hot sleeper", can be caused by a variety of factors, from diet to exercise to more complex underlying conditions. One factor that can contribute to being a hot sleeper is the consumption of certain foods and drinks, such as caffeine, alcohol, and spicy meals, which can all raise body temperature.
Caffeine, a stimulant, has been found to increase alertness and core body temperature. This increase in body temperature can lead to a disturbed sleep pattern, making it harder to fall asleep and resulting in reduced sleep efficiency.
Alcohol can also affect thermoregulation, or the body's ability to regulate temperature. When you consume alcohol, your liver has to work to digest it, and this process generates heat. Alcohol also acts as a vasodilator, increasing blood flow to the skin and making you feel warmer. However, this process of flushing and sweating actually increases heat loss from the core of your body, resulting in a drop in core body temperature.
Spicy foods can also raise your body temperature, as they often contain compounds that generate a similar warming sensation to that produced by alcohol. This is why you may feel warm or start sweating after consuming a spicy meal.
By being mindful of the consumption of these substances, particularly before bedtime, individuals who identify as hot sleepers may be able to mitigate their night sweats and improve their sleep quality.
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Frequently asked questions
A hot sleeper is someone who tends to feel too warm and sweaty at night.
If you wake up at night and your sheets are sweaty, or you need to take a leg out from under the covers to regulate your sleeping temperature, even in the middle of winter, you're likely a hot sleeper.
Hot sleeping can be caused by external factors, such as the temperature in your room, the type of bedding you use, or the clothes you wear to bed. It can also be caused by internal factors, such as diet, exercise routine, or an underlying medical condition.
Hot sleepers should use lightweight, breathable bedding that wicks away moisture and allows air to circulate. It's also important to choose a pillow that allows heat to dissipate from your head.
To stay cool at night, hot sleepers can try using a fan or air conditioning, blocking out sunlight during the day, wearing breathable clothing to bed, and staying hydrated.
