Do you often find yourself tossing and turning in bed, feeling like you’re roasting instead of resting? You’re not alone! 28% of adults report that being too warm gets in the way of a good night’s sleep. 

Breaking that down by age,

36% of Gen Z,

33% of Millennials,

27% of Gen X, and

27% of Boomers

report being too warm interferes with their sleep quality.

If you’re tired of those restless, sticky nights, we’ve got your back. Let’s explore some budget-friendly hacks to help hot sleepers stay cool and sleep soundly.

Why Do I Get Hot When I Sleep?

Let’s start by addressing the sweaty sleepers in the room. No shame! Several factors could be contributing to your sizzling slumber:

• Bed Buddies: Sharing your bed with a partner or pets might be cozy, but their body heat might play a part in your discomfort, leading to a disrupted slumber.
• Hormonal Shifts: Hormonal changes, like those during pregnancy or menopause, can trigger night sweats, jolting you awake in the middle of the night.
• Meals & More: Eating big meals before bed can interfere with your body’s temperature regulation. While alcohol might initially make you feel drowsy, it increases your body temperature and disrupts a good night’s rest.
• Sleep Environment: If your bedroom is too hot or lacks proper ventilation, you may find it difficult to fall asleep or wake up in a sweat long before morning.

How To Stay Cool While Sleeping

Sure, you could spring for a new state-of-the-art air conditioning system for your home, but that’d cost you a lot of time and money. So, how can you beat the nighttime sleep heat without draining your wallet dry? Here are some pocket-friendly tips to help you enjoy a refreshing night’s sleep:

Stick To Breathable Fabrics

When it comes to battling the nighttime heat, your choice of fabrics is your first line of defense. Your PJs, bedding, pillows, and even your mattress topper play crucial roles in the temperature tango of your sleep haven. Opting for breathable fabrics is like giving your body a cool, comforting hug all night long.

For pajamas and bedding, choose natural, breathable fabrics like cotton, linen, or bamboo. These materials are lightweight and prevent that suffocating, sweaty feeling.

When it comes to pillows and mattress toppers, ensure they’re made from materials that don’t trap heat. Look for cooling gel options and breathable properties that won’t trap heat.

Ice, Ice Baby

When the night feels like it’s on fire, it’s time to bring in the chill squad. Ice and cooling packs can be your allies in the quest for a cooler sleep.

Target your body’s pulse points with an ice pack. Wrists, neck, and knees are all prime real estate. Cooling these areas helps your body drop its temperature swiftly, paving the way for a serene night’s sleep. For an easy, DIY version, try the rice sock hack! Fill a tube sock with rice, tie it off, and toss it in the freezer for an hour. Voila! You’ve got a quick cooling pad that won’t sweat or get your sheets wet. 

Create A Cool Sleep Sanctuary

Become the master of your sleep domain by manipulating the environment for optimal airflow.

Who needs air conditioning when you’re the master of fans? A strategically placed box fan by an open window or a reliable standing fan directed at your bed can create a refreshing breeze. But if opening windows isn’t an option, orchestrate cross-ventilation with a pair of fans. Fresh air circulating in your room can make a world of difference, turning it into a haven of cool tranquility.

It doesn’t hurt to be proactive about keeping your room temperature cool! During the day, close your blinds or curtains to block out direct sunlight. This simple trick prevents your room from turning into a daytime oven, preserving its coolness.

No more sleeping hot for you! Try these hacks at home and sleep cool tonight!