Have you ever woken up with a secondhand feeling of warmth from sleeping close to a hot sleeping partner? Perhaps you are hot sleeper that radiates warmth as you sleep next to your loved one. Unfortunately, as you may have experienced, sleeping hot can significantly impair your quality of rest.
It turns out that thermoregulation, the function of regulating your body’s temperature, has strong bond to your body’s sleep processes. There’s a reason why experts recommend sleeping at a temperature between 60 to 67 degrees Fahrenheit. Instead of kicking your SO on the couch or in your spare bedroom, consider the tips below to keep cool while you’re between the sheets.
1. Try cooling sheets or a cool quilt
Especially during these summer months, it’s important to sleep in breathable bedding – especially if you or your partner are hot sleepers. Instead of satin, flannel or plain cotton sheets, try organic cotton, bamboo or linen sheets, which are much more breathable and wick away moisture easily. There are also cooling blankets like Breeze from Buffy that do not trap heat like fluffy down comforters or thick duvets.
2. Sleep with two blankets
Using two different blankets is a great way to help each person get the coverage and feel they need while sleeping. This is especially true for couples where one sleeps warm and the other sleeps cold. Instead of a comforter, buy two double XL blankets that fit each person’s needs. The hot one should consider light, breathable fabric, while the cool one can use microfiber or sherpa, which offers plenty of warmth.
3. Give window space to the hottest sleeper
If you can swing it, rearrange your bed and mattress so that they are near your window. A hot sleeper can rest while sleeping by the window with a constant cool breeze. If it’s too warm outside to get a nice draft at night, try a window fan.
4. Make sure your co-sleeper is well hydrated
Many of our body’s functions are connected in some way, and this is true hydration and our circadian rhythm. Our bodies naturally start to cool down when we know it’s almost bedtime, but this process can be interrupted if the body feels dehydrated. By drinking water before bed, you ensure that your body receives the hydration it needs to properly regulate its temperature. This is especially important if you sweat a lot while you sleep. The more water you lose, the more it needs.
5. Try the Chilisleep Sleep Pad
Cool the surface you sleep on by trying Chilisleep sleeping pad. This is a cooling mesh mattress pad that comes with a remote control and temperature control unit. One of the best parts is that you can buy a personal size sleeping pad or one made for two so that both you and your partner can sleep warm.
6. Set the thermostat to low
As mentioned earlier, the best sleeping temperature is around 60 to 67 degrees Fahrenheit. Set the thermostat low before bed to ensure your bedroom is properly ready for sleep. If you don’t have air conditioning or avoid turning it on to save money, try these tips for will help you sleep cooler without air conditioning.
7. Use a fan
Fans are a hot sleeper’s best friend. They help maintain air circulation and encourage a constant breeze. You can even create a makeshift air conditioner using a fan and ice water. Place a bowl filled with cold ice water in front of a fan and face the hottest sleeper. This way, you will feel cool and icy air blowing towards you without having to rely on your air conditioner.
8. Consider buying a bigger mattress
If all else fails and you have room in your budget to buy a new mattress, it may be worth upgrading your sleep setup. A larger mattress ensures that you have enough space between you and your roommate to feel more comfortable and less second-hand heat. You can even consider a cooling mattress which is designed to help relieve hot sleepers.
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health care provider with any questions you may have about a medical condition or health goals.