If you wake up drenched in your own sweat, don’t be worried; it’s absolutely normal. Almost half of all adults experience night sweats. If cracking a window or turning down the thermostat is not enough to make you rest comfortably, there are a few tips you could use to improve your nighttime comfort.
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Cooling mattresses use innovative materials and technology to help you sleep comfortably throughout the night. Their effectiveness is rooted in how the body naturally adjusts before and during sleep.
During sleep, your body focuses on rejuvenation, repair and rest, which means your biological functions naturally slow down. Your internal temperature decreases, muscles relax and brain activity shifts toward storing memories, clearing out waste and processing information.
Cooling mattresses capitalize on these physiological reactions in the following ways. First, they use gel-infused foam to disperse body heat, preventing overheating. Some models employ phase-change materials that absorb and release heat to maintain a stable temperature.
Second, these mattresses feature breathable designs, such as open-cell foam, to enhance airflow. This technology also promotes heat dissipation, ensuring a cooler sleeping surface throughout the night.
Third, they are incredibly comfortable. The gel-infused foam conforms to your body, distributing weight evenly over the mattress. This feature reduces pressure points and tension in muscles and joints, not only promoting relaxation but also aiding in recovery.
Lastly, cooling mattresses often integrate moisture-wicking fabrics that help regulate sweat. They’ll draw sweat away from the body, preventing discomfort caused by excess moisture and further enhancing sleep quality.
Cooling pillows are specifically engineered to regulate the temperature around the head and neck. They also employ the same innovative materials as cooling mattresses, like gel-infused foams, breathable surfaces and moisture-wicking covers. Some manufacturers embed copper and graphite in the foam because they are highly thermally conductive. This design particularly expedites the time it takes for your body temperature to drop to sleep-inducing levels and maintains it throughout the night.
Besides providing refreshing coolness, these pillows are quite comfortable. The gel-infused foam material adjusts the surface of the pillow to your head and neck’s shape, giving support and taking pressure points off.
Cotton is often the best sheet material choice for hot sleepers. However, your selection will determine your comfort at night. For starters, consider cotton sheets with about 500 thread counts. Thread count refers to the total number of woven horizontal and vertical threads within a square inch of fabric. Generally, a higher thread count indicates a softer, denser and often more durable sheet. For hot sleepers, while a high thread count can feel luxurious, it’s crucial also to consider the weave as some tighter weaves might trap heat despite the material.
Percale and sateen woven cotton sheets are also great choices. Percale offers a crisp, lightweight feel that enhances airflow while sateen provides a smoother texture with moisture-wicking properties. Be sure to consider thread counts with these choices as well to avoid overheating at night.
Silk sheets are generally considered the ultimate luxury bedding fabric. They are soft, smooth, breathable and highly durable. It’s important to address the misconception that silk feels sticky and warm, especially in the summer. This isn’t true. In fact, silk is the best fabric for creating a temperature-controlled environment because it adapts to what the body desires. It’s breathable, and it has excellent moisture-wicking properties, which means your body will remain dry and comfortable throughout the night.
Bamboo sheets are also an excellent choice for hot sleepers. They naturally regulate body temperature, are buttery soft and super lightweight.
Avoid satin sheets at all costs. Satin is crafted from artificial synthetic materials, which lack breathability and tend to trap heat. While they may feel smooth, they often make it difficult for hot sleepers to enjoy a comfortable rest.
When selecting a comforter or blanket that will help you sleep cooler at night, consider those made with cotton or bamboo for a perfect balance between insulation and temperature regulation. To be specific, opt for a down comforter. They are filled with a soft undercoating of duck or goose feathers, which allows for good airflow and coolness throughout the night.
Bamboo comforters are also amazing. As mentioned, bamboo is naturally breathable and moisture-wicking. They are also hypoallergenic, meaning they resist dust mites and allergens, making your sleep super-comfortable and easy.
Besides bedding solutions, you also need to prepare your body and room for a comfortable sleep. Consider the following.
In the same way that short-sleeved shirts or tops and shorts help keep you cool during a hot day, so do pajamas. Choose loose-fitting shorts and t-shirts (or tops) for sleep. The looseness improves airflow, allowing moisture to evaporate from your body more easily.
Next, select fabrics that are made from natural fibers, such as silk, cotton and bamboo. Avoid synthetic alternatives that mimic the appearance and texture of natural fibers. These copycats lack the cooling and moisture-regulating properties you need for a comfortable sleep.
Setting up a fan next to your bed can improve your sleep quality throughout the night. The fan will not only help dissipate body heat but also prevent warm air from lingering within the room.
A cold shower or bath before bedtime helps lower your body temperature, making it easier to fall asleep. Additionally, it temporarily constricts tissues around sweat pores, reducing perspiration as your body shuts down.
Alcoholic drinks can raise your heart rate and widen blood vessels in your skin, leading to perspiration. If you choose to have a drink while socializing, aim to do so at least four hours before sleep to give your body sufficient time to metabolize the alcohol.
Caffeinated beverages, like coffee, tea and energy drinks, stimulate your central nervous system, which in turn stimulates the sweat glands. Consuming caffeine before bed is even worse; it takes up to 12 hours to wear off.
Even though sweating at night is natural, you shouldn’t let it affect your sleep quality. Take charge of your sleepwear and bedding to create a consistently cool and restful atmosphere. A good night’s sleep will enhance your cognitive function, strengthen your immune system, improve mood and reduce the risk of chronic diseases.
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