Sometimes, you want it to get a little hot in the bedroom. But when it comes to getting a good night’s sleep, heat isn’t the answer. In fact, as you sleep, your body temperature lowers naturally, so if it gets too hot, it can interrupt your entire sleep cycle. Sleeping in a cooler environment not stimulates sleep — possibly relieving insomnia — but also allows your body to cycle naturally, and more comfortably through the essential sleep stages.
So whether you’re a hot sleeper or simply finding yourself uncomfortable lately, we’ve rounded up some of the top tips to help you get a better night’s rest. Take a look.
Turn your heating down to 60-68F In the winter, you may be tempted to sleep with the heating up. While it might feel extra cozy this way, it could actually be majorly affecting your quality of sleep. Experts say if it gets hot enough in your bedroom to disrupt your sleep cycle, it can cause anything from late-evening insomnia to early morning awakenings. Keep your room temperature between 60 and 68F to lower your body temperature and sleep sounder.
Crack the window, even in winter In Europe, it’s totally common to sleep with the window open or cracked year-round. This not only helps keep the room cool and your body temperature lower, but helps keep the air in your bedroom from being too humid and stuffy. If you live in a quiet area, the natural sounds of the outdoors may also prove to be great white noise to help you fall asleep.
Avoid large meals before bed For many of us, dinner is our largest meal of the day. However, digesting that big, hearty meal can prove tricky for the body. In fact, all the energy your body expends trying to digest that food while you sleep may make you hotter. To avoid this, eat lighter meals for dinner that will be easier on your stomach.
Keep room between you and your partner We all love a good snuggle. But, sleeping too close to your partner can cause your own body temperature to rise at night, which could interrupt your sleep cycle and cause a restless night. For a cooler night’s sleep, avoid getting too close to your partner and sharing their body heat while you sleep. It may even be worth investing in a larger bed — like an Alaskan King — which gives you plenty of room to spread out.
Sleep au-natural or in breathable cotton Avoid wearing fabrics that are heavy and aren’t breathable for your skin. Cotton or light linens are the best choice for keeping cool while you sleep. If you’re comfortable enough to sleep in the nude, that’s also a great choice. Naked, your body will self regulate its temperature based on your comforter and room temperature.
Make sure you have the right sheets If you have fleece, silk or polyester sheets, they may be trapping extra heat your body doesn’t need at night. Instead, opt for natural cotton fibers that will allow your body and skin to breathe naturally at night.
Stick your feet out This may sound weird, but your feet actually regulate your body temperature. So if you’re feeling too hot in bed, stick your feet out from under the sheets or covers to cool down. You should also avoid wearing socks to bed, as these will cause you to overheat, too.
Don’t sleep with too many blankets In the summer, this probably isn’t a problem. But in the winter, we all want to snuggle up under a big pile of blankets. However, all those layers can cause your body to overheat at night, even if you have a window cracked or the heat down.
Wool blankets help regulate heat Wool is well-known for being warm, but also its natural ability to regulate heat. Because of this, wool is a great choice for a blanket if you tend to sleep hot, or are just looking for ways to keep cooler and more comfortable at night. By wicking away heat and moisture naturally, wool is going to keep you cool and comfy all year.
Get a mattress that sleeps cool Not all mattresses are built equally. Today, top-quality mattress companies will install a cooling core or layer within their mattresses. This helps sleepers better regulate heat at night, giving them better sleep tonight and over time. Curious how a cooler mattress could improve your sleep? Shop our Alaskan King mattresses today with Airvent™ technology.