Are you someone who gets overheated while you sleep or experiences night sweats? There is nothing worse than feeling uncomfortable, tossing and turning, and being hot and sweaty, all of which can ruin a good night's sleep.

If you've experienced this, you understand the relief of sleeping cool and the impact it can have on a full night's sleep. If you’re not sure exactly how much sleep you should be getting, check out our guide on how much sleep you really need.

Constant lack of sleep can be exhausting and affect your overall health and well-being. Luckily, there are solutions available to help you stay cool at night and leave you feeling regenerated in the morning.

Continue reading our guide to discover our top tips and solutions for hot sleepers.

What are some of the causes of sleeping hot?

Experiencing a hot night's sleep can arise from various factors, and each individual may have different reasons and triggers.

To identify the most suitable solutions for your specific situation, it's important to assess different aspects of your life that could be impacting your sleep quality.

These factors may include your bedroom environment, choice of bedding, and lifestyle, as well as your overall health and well-being.

Listed below are some of the reasons people may experience a hot nights sleep:

Environment

Weather:
Hot weather may prevent the body from cooling down, thus leading to a hot sleep.

Bedding:
Some types of bedding materials are made to insulate heat. Various pillows and mattresses can also be made from materials that can retain heat, thus making you more hot while sleeping.

Sleepwear:
Sleeping in pyjamas made from thicker materials like fleece or wool can make you overheat during the night.

Sleeping with partners and pets:
Sometimes sleeping with a partner, child, or pet can increase the temperature of your bed, which could lead to you overheating.

Food & Drinks

There are some studies that suggest that specific foods and drinks can raise a person’s body temperature during the night including: 

• Alcohol
• Caffeine
• Spicy food
• Carbohydrates
• Protein-rich foods
   

Nerve Damage

Some individuals may experience sweating, burning sensations, and other symptoms due to nerve damage, potentially resulting in trouble sleeping due to feeling overheated.

Some conditions that can lead to nerve damage include:

• Diabetes
• Autoimmune disorders
• Kidney disease
• Long-term alcohol use
• Vitamin deficiencies
• Infections such as hepatitis C, shingles, and HIV/AIDS
• Metabolic disease
• Carpal tunnel syndrome
• Some types of injuries may also cause nerve damage
  
  

Hot Flashes

Changes in hormones during pregnancy, after giving birth, and during menopause can cause a sudden heat, known as hot flashes.

Hot flashes typically begin in the chest and face and then extend to the entire body. These can happen at any time of the day including during the night. Although hot flashes usually subside within a few minutes, they can lead to overheating or sweating.

Medical Conditions & Medications

There are many medical conditions and associated treatments that can affect hormones, which can also cause people to feel hot at night. These may include hyperthyroidism, and breast and prostate cancers.

There are also various medications that may cause overheating and hot flashes, impacting sleep.

Fever

Fevers occur when your body temperature increases as a natural response to fighting infection. Understandably, this can lead to discomfort and overheating at any point during the day or overnight. After the fever has passed, the body starts to cool itself down by sweating.
 

Body Composition

People’s body composition may also impact temperature. For example, those with more lean muscle mass may generate more heat due to a higher metabolism.

Additionally, certain studies also indicate that individuals with a higher body weight may have a heightened sensitivity to heat, thus preferring cooler temperatures.

Tips for keeping cool at night

We recommend implementing some of the below tips to help prevent a hot, uncomfortable sleep:

• Use breathable bedding
• Reduce your rooms temperature before bed
• Use a fan for extra cooling during the night
• Wear light and flowy clothing/pyjamas
• Stay hydrated throughout the day
• Take a warm bath before bed
• Avoid eating spicy & carbohydrate-rich foods
• Don’t drink caffeine or alcohol
• Avoid doing any intense exercise before bed

To discover our other handy tips, read our guide on 10 steps to a better night’s sleep.

Tontine’s cooling bedding range

Lots of people experience heat during sleep, which can impact how well-rested we feel when we wake up.

For a cooler and more comfortable night's sleep, explore Tontine’s selection of cooling bedding products, including pillows and quilts equipped with advanced cooling technologies like HydroCool® evaporative moisture management.

HydroCool® treated fabrics enable pillow protectors, pillows and quilts to function similarly to activewear, efficiently moving sweat and heat away from your body, ensuring you stay cool, dry, and relaxed during your sleep.

To discover more about the best bedding for you, check out our sleep centre blogs and specific product guides.

Trying to fall asleep can be challenging in warm and uncomfortable conditions. For a restful night's sleep, make sure to follow our useful tips and solutions provided.

For more guidance on selecting the best bedding for your needs, don't hesitate to contact our helpful and experienced team.