Many Australians know the discomfort and restlessness caused by high temperatures at night. There are several ways you can stay cool in bed without relying on air conditioning, such as managing your lighting, choosing the right sheets, and controlling your body temperature before bedtime.
We go over these suggestions and more in our guide, along with factors that may be causing you to experience increased temperatures while you sleep. Discover our range of cooling mattresses, or try our online mattress selector for a tailored recommendation.
Factors that result in a hot sleep
There are many reasons why you might be feeling warm at night beyond the climate and Australian weather. You may wish to consider whether your choice of bedding, your mattress, or your health contribute to uncomfortable temperatures while you sleep.
Health and lifestyle considerations
There are some conditions that may cause you to experience sweating and increased temperature at night. They range from diabetes and autoimmune disorders to vitamin deficiencies and infections. Similarly, hormone changes may cause hot flashes, abrupt changes in body temperature and episodes of sweating. Some medications are also known to trigger excessive sweating and hot flashes. If you believe your health or medication is contributing to discomfort while you sleep, it is important to consult with your healthcare professional.
Other lifestyle factors can impact your nightly body temperature, as well. Certain food and drinks can result in a warmer sleep, such as alcohol and spicy food. Your sleepwear may be too thick or non-breathable, trapping heat while you rest, while those sleeping with pets will often experience warmer temperatures as their animal generates additional heat in the bed.
Choice of bedding and pillows
The sheets, duvets and other layers on your bed can affect how warm you feel at night. Natural fibres are known to breathe better, allowing air to pass through the fibres, while synthetic materials trap air and therefore heat. Swap any foam toppers or synthetic underlays for breathable materials, such as wool.
Similarly, opt for sheets and bedding made of natural fibres, mainly cotton, bamboo, linen and some variations of silk. While high thread counts are often a marker of quality, they tend to retain more heat. Learn more about sheets and thread count in our guide: What is a good thread count for sheets?
Like bedding, your choice of pillows may contribute to a warmer sleeping environment if they are made of synthetic material. Look for pillows that are breathable and moisture-wicking, such as those made of Tencel. Our Sealy pillows use Tencel in the covers to help absorb and disperse moisture, regulate your temperature and provide a soft, cool sleep surface.
Choice of mattress
You may find that even with natural materials in your pillows and bedding, your bed continues to feel warm throughout the night. This could be due to your mattress comfort level.
A plush or soft mattress is designed to ‘cradle’ you, leaning toward the warmer side as the deeply cushioning surface envelops your body. On the other hand, firmer mattresses hold you aloft on the surface. As a result, air circulates around more of the body, providing a naturally cooler environment.
If you are weighing up a decision between the comfort and warmth of your mattress, we suggest trying our online Mattress Selector for a tailored recommendation.
Cooling mattresses
If you struggle to stay cool at night, you may wish to consider purchasing a cooling mattress. At Sealy, we have a number of innovations designed to promote a cooler, more comfortable night’s sleep.
For example, vents have been incorporated into the border of the Crown Jewel to allow air to circulate and flow in and out of the mattress. Meanwhile, our newest Exquisite mattress is designed and tested to feel up to 4° cooler thanks to the world-class fabrics and comfort layers.
In fact, our exclusive SmarTex® technology is used across the entire Posturepedic range. This innovative fabric draws away moisture and regulates temperature to provide you with a comfortable sleep environment in every climate. In addition, many of our mattresses feature natural fibres and gel-infused foams for more breathable and cooler comfort layers.
How to stay cool while you sleep: 11 tips
While recent research found that it is easiest to fall asleep when the thermostat is set to 18°C, staying at that temperature year-round is easier said than done. It’s neither economical nor environmentally friendly to run your air conditioning all night, so here are some other tips on how to cool down in bed.
Adjust your environment
1. Manage light and temperature
Before you leave in the morning, block out the heat of the day by keeping the windows closed and drawing the curtains or blinds. If the temperature drops off towards the later afternoon, opening up the windows can help cool the house down. If your bedroom curtains are made of a lighter sheer material, you may wish to opt for a thicker curtain that can block out the sun’s rays.
2. Don't use the oven at night
Using an indoor oven increases the temperature inside your house. If you’re baking in the evening, that heat will likely stick around until well into the night. Instead, try cooking outside on the grill, opt for no-cook recipes like salads and sandwiches or cook earlier in the evening. As an extra tip: keep the meals light and mild (not spicy) to help promote better sleep.
3. Limit light use before bed
We switch off the lights just before going to bed, but try turning them off in the hours leading up to bedtime as well. Lights (incandescent and LED) produce heat as well as light, so if they are on in your bedroom all evening, you are inadvertently heating up your room. To minimise the heat, make an effort to limit the lighting you use no matter which room you are in. Try using lamps instead of overhead lights, for example.
Prepare your bed
4. Choose the right sheets
Do you have different sheets for different seasons? When the weather starts to warm up, it’s time to put away any polyester, flannelette, or dark-coloured sheets. Instead, switch them out for light-coloured linens made of lightweight cotton, bamboo or linen. These allow for better ventilation, letting all that heat escape.
5. Use fans wisely
Fans are a much cheaper alternative to air conditioning when it comes to cooling down. Many ceiling fans have a Summer/Winter switch; set your ceiling fan to run counter-clockwise so hot air is pulled up instead of just being pushed around the room. If you have a small box fan, place it in the window facing outwards, so it blows all the hot air out (and vice versa). If you’ve got more than one fan on hand, this can help to create a nice cross-breeze that better dispels the heat. To maximise the airflow of a stand fan, keep your bedroom door open and put the fan in the corner of the room facing you.
6. Check your mattress
As we mentioned earlier in the article, the type of mattress you lie on also plays a role in the amount of heat you may experience while sleeping. If you’re feeling hot in bed at night, look out for a mattress that is designed with airflow, quick evaporation and ventilation in mind.
Control your body temperature
7. Drink water
Stay hydrated by drinking cool water before bed. It’s a good idea to avoid drinking alcohol before bed as this can cause your body temperature to rise, making it harder to fall asleep.
8. Wear light clothing
If you’re wondering how to keep cool at night, your clothes play an important role. The clothing you choose to sleep in should follow the same guidelines as the sheets; light, loose and made of cotton or linen, or other natural fibres. Cotton especially will help to wick away sweat from your body while allowing air to circulate and keep you cool.
9. Take a lukewarm shower
You can also bring down your body temperature before bed by taking a shower or bath. Be careful the water isn’t too cold, though — freezing cold temperatures can cause your body to heat up in an attempt to counteract the coldness. For best results, set the water to a lukewarm temperature.
10. Avoid exercising at night
While working out might allow you to unwind from the day, be aware that the rise in body temperature means you’ll find yourself feeling a little bit warmer afterward. Instead, opt for a morning exercise routine and your body will have plenty of time to get back to its normal temperature by bedtime.
11. Use an ice pack
Lastly, if you have an ice pack, you can take it to bed with you. Place it on your head, neck, armpits or back to help cool down the entire body.
FAQs about staying cool at night
Why do I get so hot when I sleep?
You may feel hot at night as a result of health conditions, medications, sleeping with other people and pets, synthetic or thick sheets and sleepwear, or sleeping on a plush mattress.
How do I stop being hot in bed?
Try to adjust your environment by using fans, choosing the right sheets, wearing light clothing, taking a lukewarm shower and using ice packs. You may want to limit the use of lights in your room, try not to use the oven near bedtime, and avoid exercising at night.
How can I make my bed cooler?
Remove any foam toppers or thick underlays, and choose sheets made of natural fibres, such as cotton, bamboo, linen and silk. Avoid fabric blends with synthetic materials, as this can make them less breathable. Consider whether your mattress envelops you in too-soft layers, preventing air circulation.
Does sleeping under blankets raise your temperature?
Blankets may raise your temperature if they are made of synthetic materials or have a very high thread count, trapping air and heat. Look for bedding made of natural fibres, such as cotton, bamboo, linen and silk. Avoid fabric blends with synthetic materials, as this can make them less breathable.
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