For most people, a great night of sleep starts with jumping into a cozy bed with plenty of soft blankets, pillows, and other delightful accessories. Unfortunately, while you might associate a comfortable bed with piles of bedding, the truth is that the warmer your bed is, the harder it will be for you to get the quality of sleep that you need.
While you won’t get to sleep easily if you’re absolutely frozen, you do need your body temperature to be reasonably cool if you want to drift off quickly and stay asleep. That’s because your body associates a lower temperature with nighttime, when you’re supposed to be sleeping anyway.
Unfortunately, while you can manage your temperature by strategically removing and adding blankets when you go to bed, it’s much harder to stop the heat from rising once you’re asleep. Here are 3 intuitive ways that you can improve your chances of positive temperature regulation while sleeping.
1. Turn Down the Thermostat
While it’s tempting to turn the heat up high during the day when winter is making your home a little more frosty, it’s important to reduce the heating again before you go to bed. Stick to a thermostat setting of 65 degrees or less for your bedroom – even if that means that you put your bedroom on a different heating schedule to the rest of your house.
Although it might sound cold to try and sleep at 65 degrees, the National Sleep Foundation notes that a cool bedroom is crucial to a good night’s sleep. Remember, you and your partner will also make the bed warmer with your body heat too.
2. Use Bedding That’s Breathable
Usually, it’s not the bedroom itself that’s overly hot when you’re trying to sleep, but the bedding you use to snuggle into while you snooze. Although bedding can be essential to comfortable sleeping for a lot of people, you need to make sure that you’re using the right items, and materials. For instance, in the summer, avoid any huge duvets that are packed with synthetic materials.
Natural fibres like wool and cotton are better at wicking away sweat so that you don’t feel as damp during the night. You can also opt for specially-made blankets that include fibers specifically designed to keep you cool. Don’t forget that the clothes you wear to bed can have just as much of an impact as your bedding. Stick to breathable pajamas wherever you can or consider wearing nothing to bed at all. Plenty of people report having a better quality of sleep and a number of other significant benefits when they’re not wearing any clothes to bed.
3. Pick the Right Mattress
Finally, just as your bedding will help to regulate your temperature during the night, your mattress makes a huge difference to how warm you are too. Historically, many memory foam mattresses have been associated with hotter sleeping. When you’re sleeping on foam, you’re more likely to sink into the dense layers which preserve your heat and make it difficult for air to flow around you.
Fortunately, many mattress manufacturers are now investing in strategies to counteract the heat of memory foam. For instance, you’ll find a number of foam mattresses that now come with cooling layers or special ventilation for hot sleepers.
You might decide to try something alternative to memory foam if you’re a particularly hot sleeper too, like a hybrid or pocket-spring mattress that isn’t as dense.
Keep Yourself Cool
It’s easy for sleeping patterns to be disrupted by a number of things these days, from Netflix bingeing sessions to social media and stress. Fortunately, with the 3 tips above, you can make sure that your temperature isn’t the thing that’s keeping you awake.