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Often find yourself turning into a human furnace at night unable to cool yourself down?
You’re not alone.
According toGallup News, 57% of Americans are too hot to sleep at least occasionally.
What’s the link between temperature and sleep?
Hence, it’s easy to see how running hot at night can cause sleep disruption.
7 reasons you get hot when you sleep
There is no single cause of nighttime hot flushes.
Many physiological, hormonal and environmental conditions, along with lifestyle choices, can make you sleep hot.
Dr. Rosen explains bedding and sleepwear made from synthetic fibers andmemory foam mattressestrap heat, making you too warm.
Dr. David Rosen trained in sleep medicine at JFK Medical Center in Edison, New Jersey and is board-certified.
This committee helps lobby government officials to promote national policy initiatives that benefit the sleep of all Americans.
Alongside these roles, Dr. Rosen regularly lectures to the general public on sleep medicine topics.
Hormonal changes
Hormones have the upper hand over many bodily functions including sleep and temperature regulation.
Thefluctuating and declining estrogenlevels during this phase in a womans life impact the body’s temperature regulation system.
In turn, women become more sensitive to slight climate changes, often feeling sudden sensations of heat.
Hormone changes (again fluctuating estrogen levels) also happen during pregnancy to support fetal development.
In the same way as menopause, this can induce hot, uncomfortable nights.
Finally, hormones shift constantly throughoutwomen’s cycles.
Here’s why:
4.
Which medications does this apply to?
Dr. Rosen listantidepressants, steroids, hormone therapies and some painkillers as potential causes of body temperature rises.
Therefore, hitting the gym is not recommended immediately before hitting the hay.
“Exercise regularlybut finish at least 3 hours before bedtime,” Dr. Rosen says.
Food and drink choices
Eating large or calorie-dense meals close to bedtime can lead to heatwaves at night.
This is because the increased metabolic activity required for digestion raises body temperature and can disrupt sleep.
You should also pay attention to the afternoon andbedtime snacksand beverages you consume.
Researchshows spicy foods particularly elevate body temperature during the first sleep cycles.
Consuming these foods in the evening shouldn’t be an issue if it happens occasionally.
Again, this rises core temperature, making it more difficult to bag quality shut eye.
What’s it like to sleep hot?
In short, sleeping hot is no fun.
This discomfort makes it harder to nod off.
Despite being bothersome, hot flushes can sabotage sleep quality by disruptingsleep cyclesand decreasing time spent asleep.
This can lead tosigns of sleep deprivationlike reduced productivity, physical fatigue and difficulty concentrating.
Many mattresses nowadays have specialized cooling technology like foams infused with high thermal conductivity elements or cool-to-touch covers.
Thebest smart bedseven have dual control climate systems that keep you at an optimal sleep temperature all night long.
It is worth investing in these beds if you’re really struggling to beat the heat at night.
So, a bed with more bodies tends to be warmer.
Temperature can cause arguments in the bedroom.
Arecent study by Naturepedicfound 39% of couples sleep separately because they prefer different temperatures.
If you and your partner are struggling to find a compromise, a sleep divorce may be in order.
Sleeping separately can help you cool down and stop your nighttime hot flushes affecting your partner’s sleep quality.
One well-rested partner is better than none, right?
At least they’ll have energy for the household chores.
Keep hydrated through the day
Sweating is your body’s way of cooling itself down.
But to produce sweat (and release heat) your body needs ample water.
Hence, staying hydrated throughout the day can improve overall temp regulation, helping you sleep peacefully at night.
Timing your hydration is key.
So drinking smaller quantities of water more consistently through the day is better for hydration levels and sleep quality.
Vasodilation is when muscles relax and blood vessels widen, enhancing circulation throughout the body.
Astudypublished in the American Journal of Physiology provides evidence that this thermoregulatory process promotes readiness for sleep.
However, Dr. Rosen warns this bath (or shower) should be lukewarm rather than hot.
Getting good quality sleep is all about regulating your natural sleep-wake cycle, aka thecircadian rhythm.
Maintaining a consistent, relaxingnighttime routinehelps your body recognise when it is time to prepare for sleep.
In turn, your body avoids the fight or flight response known to induce hot flushes.
When should I be worried about sleeping hot?
Sleeping hot occasionally isnt anything to worry about.
