Why do I get Hot When I Sleep?

Overheating during sleep is common, especially for women as they get closer to menopause, or are pregnant. Hormones are usually the main culprit, but there are many reasons why hot sleepers struggle to stay cool at night. 

We know night sweats disrupt sleep. If you wake up uncomfortable with your pajamas soaked, understanding the causes of night sweats can help you create a cooler sleeping environment.

Why do I get hot when I sleep?

The common causes of nighttime overheating can be summed up by things in your environment and issues related to your lifestyle.

The easy fixes for being too hot at night are related to your sleeping environment. 

  • Bedroom temperature: If you want to learn how to stay cool at night, check your thermostat. Temperature and sleep quality are closely linked. The ideal is between 60-67°F.

  • Bedding and sleepwear: Using heavy blankets and duvets can quickly heat the body, making you uncomfortable. Pajamas that don’t breathe like fleece can trap heat and induce sweating. The best bedding for hot sleepers is bedding that breathes.

  • Mattress and pillow materials: Look at your bedding materials to see if they retain body heat like memory foam, and opt for materials that are natural and breathable.

  • Eating and drinking: Alcohol, spicy foods, and caffeine can all raise your body temperature if consumed close to bedtime.

  • Exercise: Working out raises core body temperature for several hours, so avoid intense workouts too close to bedtime.

  • Stress: Anxiety and stress increase heart rate and body temperature, which in turn causes night sweats.

Physical causes of overheating at night

Why do I get hot when I sleep, when my sleep environment isn’t the cause? It could be medical. 

Hormones: Hormonal fluctuations are a common cause of nighttime overheating, particularly in women.

Medical conditions: Underlying medical conditions can also be to blame. Some of them are:

How to Stay Cool at Night

Yana Sleep products are all about getting a good night’s sleep. Here are our top cooling sleep tips to avoid night sweats:

Start with your bedroom: 

  • Lower the thermostat. The ideal temperature for sleeping is between 60-67°F. 

  • Circulate cool air with a ceiling fan, air conditioner, or standing fan. The idea is to prevent heat buildup in your bedroom.

  • Keep windows open if the outside temperature is cool.

  • During the summer heat, keep your curtains drawn to keep your bedroom cool. Blackout curtains can serve a dual purpose by keeping your room cool while also blocking out light.

  • Have a pre-bedtime ritual of taking a cool shower before bed to lower your core body temperature. Using an ice pack on your neck works well, too.

Bedding and sleepwear:

  • Choose breathable fabrics for bedding, sheets, and sleepwear to promote airflow, moisture wicking, and avoid heat buildup—fabrics like cotton, linen, bamboo, and eucalyptus.

  • Avoid synthetic materials that promote heat buildup, like polyester and fleece.

  • Wear loose-fitting clothes made of natural fabrics. Some brands now offer fabrics that have built-in cooling technology to wick away sweat and regulate temperature.

  • Layer bedding: Several lightweight blankets are easier to add or remove, rather than one heavy comforter.

Lifestyle:

  • Limit alcohol, caffeine, and spicy foods.

  • Eat a light dinner.

  • Stay hydrated throughout the day.

  • Exercise early and manage stress.

Advances in cooling technology for bedding:

  •  Products are now available in mattresses and toppers that have built-in cooling technology.

  • Active cooling systems cool your bed with water or air, allowing you to set your desired temperature.

  • Cooling pillows are also effective, made of breathable, cooling gel that keeps your head and neck cool, a key area for regulating your body temperature.

Yana Sleep products that keep you cool at night

Our cooling gel pillow is the perfect solution for anyone fighting night sweats and overheating. 

You can choose our latex-free, natural cooling gel and customize it to your desired fullness. Add the eucalyptus cover for added comfort.

All our products are free of harmful chemicals, wrap you in perfectly aligned comfort, and have cooling gel technology that keeps you at the perfect temperature all night long!

Say Goodbye to night sweats with Yana Sleep!