Beat the Heat: Guide for Hot Nights

At sixteen degrees Celsius, you'll find the sweet spot for a restful night's sleep, as Sleep and Thermoregulation Research revealed. For those who feel hot during the night, simply cracking a window or tossing off the covers may not suffice to maintain this optimal temperature. 

Some people may not even realize they're sweating during sleep. Waking up with damp hair, moist clothes, or soaked bed linen is no fun, and dealing with night sweats can be challenging.

As bedding experts at Sootora, we've tested various bedding textiles in search of the ultimate cooling solution. But before that, let's dive into problems that can cause sweating.

Sweat stories: Reasons for overheating at night

Experiencing excessive sweating or feeling overheated during the night can manifest in various ways. You might be dealing with night sweats, hot flashes, or flushing, each presenting its symptoms: wet bedclothes and linens, prompting a need for a change and red appearance to the skin.

Several factors can contribute to these experiences:

• Environment: Wearing overly heavy pajamas, using synthetic blankets, or setting the thermostat too high can cause sweating and uncomfortably warm feelings.
• Stress: Like environmental factors, stress can also trigger sweating during sleep. Night panics can cause sudden awakenings with intense fear, often occurring a few hours after falling asleep.
• Hormonal fluctuations: Some individuals experience night sweats as a premenstrual symptom, while others may have them mid-cycle, coinciding with ovulation when body temperature tends to rise slightly.

So, how do you manage night sweats and overheating?

Beat the Heat: Solutions for Night Sweats and Heavy Sweating

Environment

Your bedroom air quality can impact your sleep. Make sure to let fresh air in regularly, but check the outdoor air quality first. Using the Air Quality Index (AQI) can help you decide when to open windows or doors is safe. Monitor the AQI to know when to ventilate your room for better sleep. We've talked about it here.

Sleep habits

To wake up feeling refreshed, it's not just about the hours you sleep. Simple habits before bed can make a big difference. But here's the catch: your body has its bedtime routine called thermoregulation. It cools you down as you get ready for sleep, but certain activities like exercising or eating too close to bedtime can complicate this process. With a proper cool-down, it's easier to get good sleep. Learn more about why these habits matter here.

Know what you sleep

Choosing the right duvet and bed linen becomes crucial when dealing with night sweats. While sheets and blankets can't stop sweating, they can help manage its effects and maintain hygiene.

First off, steer clear of synthetic materials. Even if they seem budget-friendly, synthetic bed linen traps moisture against your skin, creating a damp, unpleasant environment that can lead to acne-causing bacteria growth.

A better option? Bamboo sheets. Renowned for their exceptional coolness, bamboo sheets offer a silky, smooth feel akin to cashmere or silk. They're more affordable than silk, making them popular for those seeking softness without high maintenance. Bamboo is breathable and adept at wicking away moisture, making it ideal for hot sleepers.

Regardless of the bedding you choose, proper washing is critical. Regular washing helps eliminate bacteria, ensuring your bedding stays fresh and hygienic. And remember, taking good care of your bedding goes hand in hand with its durability.

Instead of Summary

Night sweating, unless stemming from a severe health issue, is a natural bodily response that we can only somewhat control. The key lies in how we manage it. Experiment with various setups, from room temperature to bedding choices and even the effects of aromatherapy, to enhance the quality of your sleep. Keep testing until you find what works best for you.