too-hot-to-sleep
How Сan I Sleep if I'm Too Hot? A Practical Guide.
Of course, at the end of the day we love to relax. It's not always about turning on your favorite TV show and lounging in a cozy chair. As we get ready for bed, our body temperature goes down. That's why many of us prefer to sleep in the cool. However, this is not the case for everyone. For the most part, many people complain that the temperature during their sleep is uncomfortable for them.
We will offer you 10 Tips to Sleep When It’s Too Hot to Sleep right now!
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Try choosing lighter bedding! Our online store has a huge selection for all tastes and colors!
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A great solution would be to buy a small air conditioner
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If you get enough daylight during the day, it will be easier for you to fall asleep and sleep through the night
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Try to buy new pajamas of a quality and color that you will enjoy
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Do not hesitate to invest in a breathable mattress. On our website you can choose the perfect mattress that meets your preferences.
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A great tool is to put a cool towel on your forehead to make you feeling more comfortable
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One of the best practical tips is to take a cold shower before going to bed
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Choose sheets made of light, natural, breathable material
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We recommend that you do not work out before you go to bed
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Keep blinds closed during the day to keep the room from warming up
These tips that we have voiced are not just guesses. They are based on real scientific recommendations and medical research. In order for you to get a good night's sleep, you need to take specific steps to help you work with your body and your natural circadian rhythm.
Sleeping in heat is the result of numerous factors, which are not only related to the temperature setting in the room. This situation can be caused by hormonal changes, severe overexertion at work, and even clinical depression.
If you live in a place where constant heat is associated with a certain climate regime, you may have a hot room temperature all the time. In order to freshen up and bring your room temperature closer to a more comfortable temperature, all you need to do is change your bedding or simply rearrange your furniture.
There are many reasons why you are hot to sleep. There are plenty of tips to help you get a good night's sleep, relax, and feel awake and rested in the morning.
How to Sleep When It’s Too Hot to Sleep
Get Lighter Bedding
Please tell me, do you sleep on the same bedding all year round? If so, consider changing your bedding the same way you change your closet: for summer and winter. The fact is that winter bedding is heavier than summer bedding. It often retains heat and because of this it can be very hot to sleep under it. Thus, a good solution is to switch to breathable sheets in this case.
However, even if you change your bedding depending on the time of year, even this fact will not keep you cool while you sleep. In this case, it is not unreasonable to replace the duvet cover with some sort of quilt or quilted blanket. In addition, you may need a cool pillow, which you can easily choose in our online store. There are special foam pillows that have the property to retain heat and can lead to overheating in hot weather. In this case you should switch to a feather pillow, which are widely represented in our online store. In our range there are special pillows that contain hundreds of open channels for the passage of cold air.
The reason you are hot may also be because your pillowcase is not the right one. If the pillowcase does not allow air to pass through, heat is trapped around your head, which can cause excessive sweating and discomfort. If the pillowcase is breathable, you will be able to keep your head cool. There are pillowcases for every taste and color in our online store.
Buy a Small Air Conditioner
If you suffer from the discomfort associated with heat, the best option is to buy a small air conditioner to cool the room. You don't have to invest in a complicated air conditioning system for such simple purposes. Even if you have a regular window unit to install a window unit, there are always alternatives and quite budget-friendly options.
There are so-called non-window air conditioners. They sit on the floor and, surprisingly, can be extremely effective at cooling a room. They are usually designed with a hose that goes out the window. However, you need a minimum size window for such a construction.
There is also such an option as air conditioners that do not require a window to install. Their peculiarity is that they ventilate the room longer. However, if you turn them on an hour or two before you go to sleep, the effect of their action will be significant.
In our modern world, there are air conditioners suitable for any type of room or climate. We believe that an air conditioner that you are comfortable with is a gadget for investing in your comfort over the long term.
Get Enough Sun During the Day
Do you think spending money on new bedding or air conditioning is an unaffordable luxury or a waste of money? That's okay, we have some totally free advice for you that you can use every morning to sleep better.
Our free recommendation is to take a regular walk every morning or during your lunch break to ensure that your body gets enough sunlight. If you regularly stay in the sun, in natural light, it is not only good for your appearance, including your tan. Such walks are great for regulating the hormonal background, which plays a crucial role in the so-called sleep-wake cycle.
The moment you are in daylight, your body begins to produce a natural hormone. This hormone is called cortisol. The presence of this hormone in your body increases your energy level. It prepares you well for the start of the day and fills you with energy for the day ahead. As the sun goes down, your body starts to produce a new hormone called melatonin. This hormonal change naturally raises and lowers your body temperature and prepares you accordingly for sleep and wakefulness.
The fact is that not everyone gets enough sunshine on a regular basis. Many of us sit in the office all day, and some people live in northern regions where the problem with a lack of sunlight is systematic. When there is not enough natural light, it disrupts natural biological rhythms and disturbs the body's natural temperature regime.
Get New Pajamas
There are times when your pajamas don't fit you. They might be too tight or too stuffy. Look at your pajamas objectively: Are they comfortable? Are your pajamas too tight or too stuffy? If so, you probably need new ones. It could be that you sleep in just your underwear, but you still think you're too hot.
At times, it is a good idea to wear an alternative to underwear at night. For example, wearing underwear at night causes extra perspiration in the armpit area. Replacing such underwear with looser underwear, alternatively shorts, can be a great way to circulate air and reduce sweating.
Some people prefer to wear over-size T-shirts or long pants at night. Not necessarily, even when they are very baggy, they save you from the heat. For example, the coolness that clothes provide depends on more than just their size. A lot depends on the material from which the clothing is made. Cotton provides coolness much more than the fabric from which the pajamas are made (it could be, for example, flannel). Another fact is that silk is much cooler than cotton.
Invest in a Breathable Mattress
Have you often thought about the fact that investing in a good mattress is one of the guarantees of a restful and comfortable sleep throughout the night?
It's actually serious. If you often wake up feeling very hot, but the temperature outside and in the apartment is quite comfortable, most of the time the reason is the mattress. The fact is that throughout the night your body releases a fairly large amount of sweat and moisture. The right cooling mattress does this so that the moisture doesn't accumulate in your skin.
There are mattresses that are highly heat retaining. They accumulate heat throughout the night and gradually increase their own temperature. Thus, you can fall asleep in the evening in a comfortable and cool temperature, and wake up in the morning with the feeling that you were stuck in the microwave and turned it on.
In our online store you will find a large number of mattresses that will provide you with a comfortable and cool sleep throughout the night. Such mattresses have a special composition. One of their layers consists of so-called open air channels, which somewhat resemble a beehive. Such a design knowingly provides more air in it compared to other models.The model of such mattress is characterized by the fact that the air in it moves from your head to your feet, takes the heat from your body, and then replaces the heat with coolness, so that you can sleep peacefully and comfortably throughout the night.
Take a Cold Shower or a Hot Bath Before Bed
When we take cool showers in hot weather, our motivation is to cool down so that the body gets a comfortable temperature. However, the importance of such a shower for quality sleep should by no means be diminished.
There is real scientific evidence that cold showers reduce core body temperature as much as possible. This comfortable drop in temperature before bedtime will give you the great opportunity you need to go to bed. In addition, it is an objective fact that cold showers relax your muscles. All these circumstances give us the right to say that a cool shower is the perfect companion for a comfortable and restful sleep throughout the night.
Nevertheless, your body will not permanently maintain the low temperature level that was reached after the shower. This is why cold showers are best for those who live in a hot climate zone, and for those who want to cool down before going to bed if it has been hot all day.
As paradoxical as it sounds, a hot bath can also help you cool down before you go to bed. You may be very surprised, but it really is! The mechanism here is that the hot water helps lower your basic body temperature AFTER you get out of the bathroom. This will help you greatly accelerate your temperature drop at night and make your sleep as comfortable as possible. Just like a cold shower, a hot bath is one of the most effective ways to combat stress.
Put a Cool Towel on Your Forehead
If you are too hot at night or feel like you are constantly sweating, a great solution for you is to use a cold towel or compress that you can place on your forehead.
This option for "freshening up" is good before you go to bed. However, if you wake up feeling too hot, you can also use this method. So that you do not have to go anywhere in the middle of the night, an excellent solution is to put a container of cold water and a towel next to the bed, so you can apply it at night. To keep the water from warming up too quickly from room temperature, you can use our tip - put some ice cubes in a container. In case you wake up from the heat, you no longer need to go anywhere. It will be enough just to put a cool towel on your forehead and you, as if by magic, will sink into a deep and comfortable sleep.
There are numerous scientific studies that allow us to confidently state that putting a cool compress on your forehead helps you relax, ensures a restful and productive sleep throughout the night, and really helps you become more productive in the morning.
However, if you try to take our advice, make sure that your bed has a mattress cover as well as a pillow protector. The fact is that excess water from your dressing can get your mattress wet. To avoid this, you can purchase a mattress cover in our online store. This mattress cover is flexible, will not change the properties of your mattress, and is easy to care for. It will be enough just to wash it in a washing machine.
Switch to Breathable Sheets
In this blog, we've talked a lot about bedding. However, sheets, as an element of bedding, deserve special attention. The sheets are what your skin touches. Moreover, when the room is too hot, the sheets can basically be the only bedding.
If the sheets are chosen correctly, it can help you achieve an optimal level of comfort in hot weather. The material from which the sheets are made is virtually crucial. For example, in hot weather flannel sheets can play tricks on you and ruin your sleep. However, even cotton sheets may be too hot and dense for summer because of their composition.
If you sleep on sheets that are too thick, you should change them. Don't be upset if they are not sold in your local stores - today the selection of breathable sheets is quite large and you can order the right one for yourself online.
If you buy a sheet made of an advanced cooling fabric, it will keep you comfortable at night and serve as a guarantee that your bed will stay dry because such material will promote air circulation. If you are uncomfortable sleeping at night, consider changing your sheets.
Don’t Work Out Before Bed
Exercise is a great way for you to regulate your sleep cycle, get better quality sleep and wake up in the morning awake and rested. However, if you are very hot in the middle of the night, it is better not to exercise before going to bed. Such workouts can lead to overheating at night.
During a workout, there are many processes going on in your body. The body rebuilds itself, turns on its reserves, and produces more heat. It has been scientifically proven that professional athletes have a much higher body temperature than people who don't play sports because they have a different metabolism.
Part of this heat accumulates in the body and forms a certain temperature rise in your body. You know that when you have even a slight increase in temperature, you feel it on a physical level, your efficiency decreases and you feel tired.
Working out at different times of the day is different. Morning workouts are characterized by the fact that over time, throughout the day, the body relaxes and lowers its temperature. Working out in the evening raises your temperature before you go to bed and there is a good chance that you will go to bed with a higher temperature. We do not deny the fact that you can relax after a workout. However, there is a high probability that you will wake up at night because you are too hot.
Keep Your Blinds Closed During the Day
I don't think you need to explain the fact that when the sun shines strongly through your bedroom windows, it contributes to the fact that your room heats up much faster. This practical tip has been used successfully in equatorial countries, where a variety of blinds or metal shutters are widely used, which reliably protect against excessive sunlight where it is not needed.
However, such a measure seems excessive for people who live in more temperate climates. Nevertheless, even if it is not so hot outside, a room with open blinds can heat up considerably during the day. So our practical recommendation is this: if you want to keep your room warm by evening, keep your blinds closed during the day. A great alternative in this situation would be curtains, which can help you keep cool as well as blinds.
An important fact is the location of the bed in your room. If it is exposed to direct sunlight, your bed will become very hot as the sun rises. In this situation, you should move the bed to a place with more shade. In this case, it will not heat up as quickly.
How Hot is Too Hot for a Baby to Sleep?
For young children, keeping the room where they sleep cool is a safety issue. Babies are very sensitive to temperature changes. Please take this fact into account, as severe overheating at night can even be fatal for the baby.
So what should you do to prevent unpleasant consequences and keep your child safe? For maximum comfort, it is a good idea to keep the room temperature at a certain level - 68˚-72˚ F. In addition, you should avoid the temptation to put something in the baby's bed. Any additional objects in the baby's bed can cause suffocation.
If your child is a newborn, he or she will not be able to tell you how comfortable he or she is sleeping. However, for your part, you can listen to how you feel and observe what your baby is doing. If you notice something like this happening to your baby, he or she may indeed be too hot and uncomfortable:
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Your baby is constantly crying and doesn't want to eat
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Your baby's belly feels hotter than usual
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When you touch your baby's breast, you feel sweaty
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Your baby's skin is red
Take a closer look at your baby - if he constantly has any of these problems, perhaps the temperature of the room in which he sleeps is not all right and it is too hot.
Of course, you can rely on your own experience here. See how comfortable you personally are in the room in which your child is. If it is too hot or too cold for you, your child probably feels the same way.
It is not always easy to cool the room your child is in, because it depends on the location of the room. Here are a few simple tips for keeping your baby's room cooler when he or she sleeps:
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Try to buy and install a special thermometer to measure the temperature in the room where your baby sleeps
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A great investment is to buy blinds or curtains that protect from the bright sunlight
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Baby clothing should match the weather and climate zone - for example, don't wrap your baby in warm pants or several blouses if it's hot outside
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A great solution is to have a ventilator in the room where your baby sleeps
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Your baby can be gently cooled by placing a cold towel on various parts of the body: the back of the knees, the neck, and the forehead
However, keep in mind that if you live in a hot climate zone, you probably can't do without air conditioning! In this situation, you should buy an air conditioner so that your baby can sleep comfortably in his or her nursery throughout the night!
Cooler Sleep is Better Sleep!
Do you prefer to sleep cool and think it's just a matter of comfort? That's not entirely true. Consider the fact that if the temperature in your bedroom is close to ideal, then you will sleep through the night in maximum comfort and your sleep cycle will be optimal.
Please note the fact that you wake up sweaty, uncomfortable and constantly hot. In this case there is a high probability that you will not enter the REM-sleep cycle, will not be able to sleep fully and wake up awake and rested.
We have great news for you! There are certain things you can do to lower your temperature. We suggest you don't wait until next night and wake up with discomfort, but do it right now. One of the best and most effective methods is to spend time outdoors, in nature, and take regular walks. The sun has several healing qualities. One of them is the ability to regulate your internal clock. There are also complimentary methods - be careful with your exercise schedule and change the schedule if necessary, take regular hot baths at night and close the blinds during the day to keep the room warm all day long.
Your problem may be that your bedding is too warm and uncomfortable. Then we recommend that you think about buying new breathable bedding in our online store. For example, special sheets made of bamboo and viscose. These sheets have remarkable properties - they wonderfully cool and prevent perspiration. In addition, we have special cooling pillows that help keep your head cool and allow you to wake up in the morning awake and rested.
We also have great news for you - our online store has a huge selection of mattresses that can qualitatively improve your sleep and add comfort. Our online store has mattresses that will amaze you with their unique qualities. The special patented manufacturing techniques of our mattresses make them breathable, keep you cool throughout the night, and also allow them to not absorb unpleasant odors.