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Buffy
Sleeping hot can interfere with your ability to fall asleep and leave you feeling worn down in the morning.
As a certified sleep science consultant, I know the right products and habits can help reduce night sweats.
Here are 9 ways to reduce night sweats, according to a certified sleep science consultant and neurologist.
Night sweats contribute to constant sleep disturbances that can be harmful to our physical and mental well-being. Sleeping hot on a regular basis can disrupt your circadian rhythm — the natural process that regulates our sleep-wake cycle — which can leave you feeling exhausted and irritable during the day.
Addressing the issue is crucial to maintain optimal sleep quality and health. I spoke with Dr. W. Chris Winter, a neurologist at Charlottesville Neurology and Sleep Medicine, who explained that night sweats have a few common causes: sleeping in higher temperatures, bedding and clothing that trap heat, or medical conditions like menopause or hormonal imbalances.
There are many ways to alleviate sleeping hot, but before trying to tackle the problem on your own, reach out to your healthcare provider to rule out underlying medical conditions.
As a certified sleep science consultant and sleep researcher, I've spent years testing products and experimenting with different methods to stay cool through the night and sleep comfortably. For starters, keep the bedroom at the ideal sleeping temperature of between 65 and 68 degrees. Then incorporate different products to stay cool while you rest.
Upgrade your sheets
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Crisp sheets are key to sleeping cool, especially during steamy summer nights or when you can't control your radiator, something encountered by many apartment dwellers in older buildings.
If you have the wrong bedding like polyester, you're most likely exacerbating night sweats. Instead, use lightweight, breathable materials like cotton percale, fresh linen, and bamboo.
"There are fabrics and bedding that are very cool to the touch made with moisture-wicking technology," says Winter. They are some of the best options to avoid overheating and provide the most relief for hot sleepers.
Once you have the right bedding, consider a cooling mattress topper to regulate body temperature further. The Bear Pro Mattress Topper with memory foam is designed with exceptional breathability to provide cooling benefits on contact. Other products like the Lucid Bamboo Topper are ventilated and infused with bamboo charcoal for temperature and moisture regulation.
Knee pillows are great because they provide side sleepers with extra support and proper spinal alignment, but many of them are also designed to keep you cool at night. The Coop Home Goods Knee Pillow is made with bamboo-derived rayon and a polyester blend cover to provide breathability and help regulate body temperature.
Others like the Contour Legacy Leg and Knee foam support pillow are made with specific cooling features such as ventilated memory foam. There are also cooling pillows made with outer layers of comforting cooling gel that diffuse body heat to keep you fresh through the night.
What we recommend:
Place a fan beside your bed or between your sheets
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Placing a small fan beside your bed is an effective, simple way to cool off during the night. "Most fans produce a pretty gentle white noise, but if you're someone who needs to sleep in silence, this would certainly be something to consider," says Winter.
Fans like the Honeywell Quiet can Set with can be a great addition to the bedroom. The tower fan has eight speed settings, a remote control, and nighttime dimming options.
A more unique option is an under-the-cover bed fan that circulates cool air between the sheets while you sleep. These fans are a bit pricey but can be a great investment for those who prefer to keep the AC off. The BedJet comes equipped with a remote and smartphone connectivity to control via an accompanying app. It will instantly cool you down. However, the biorhythm function is the best way to personalize cooling and warming settings for every hour of the night.
During sleep, opt for lightweight and cooling fibers such as items from Lusome's line of cooling pajamas or the breathable fabric of Saint Haven's loungewear to help regulate body temperature. Choose materials that are loose-fitting, help wick moisture, and keep you dry and comfortable throughout the night.
Winter recommends fabrics like bamboo that have natural cooling properties and don't trap body heat. The Dagsmejan Stay Cool Slip Dress is made from eucalyptus fiber and is eight times more breathable than cotton.
What we recommend:
Sleep on a cooling pillow
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Some pillows can retain heat and make night sweats even worse, but there are pillows that are designed to reduce overheating. Some are infused with a layer of gel and others are made with materials like latex, foam, or breathable covers for a fresher feel.
The Casper Foam Pillow features hundreds of perforations that dissipate heat. For an additional $50, Casper also offers a more advanced solution for nighttime overheating called "Snow Technology." In between the foam layers, there are graphite structures that reduce thermal insulation; this prevents heat from being trapped between your head and the pillow.
What we recommend:
Keep your bedroom cool with curtains
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I recommend installing blackout curtains in the bedroom primarily because they block out unwanted light pollution that can interrupt your slumber. The sun's rays can also increase the bedroom temperature throughout the day, making it difficult to achieve the ideal sleeping conditions. "Depending on the energy efficiency of your windows, keeping them dark during the day could absolutely help," says Winter.
Not only do blackout curtains balance room temperature by insulating against summer heat, but they also keep the bedroom warm during the colder months.
What we recommend:
Cool down with a sleep mask
Ostrichpillow
A calming, lightweight sleep mask can help cool you down as you drift off to sleep. Like cooling pillows, there are different options to choose from, such as the Manta Cool Mask designed with soft, moisture-wicking materials to cool your eyes and sinuses. The mask features ice-cold eye cups filled with cooling beads that are gentler than gel and provide an instant refreshing experience.
Other sleep masks use thermal therapy that can help calm your body and mind right before bed. Choose gentle, soft and breathable materials like the Blissy made with 100% natural mulberry silk, a naturally breathable fabric that is guaranteed to keep you cool. Mulberry silk is my favorite because it's soothing, refreshing, and feels very luxurious.
What we recommend:
Create and stick to a calming pre-bedtime ritual
Headspace
One of the best things you can do to control night sweats is to take time to wind down and ease your body and mind. Create a bedtime routine that consists of calming activities such as a warm bath, soothing music, light stretches, and meditation.
Meditating before bed can be beneficial to put your mind in a tranquil state. With tools like the Headspace meditation app, you can learn how to relax and de-stress before bedtime. The app offers breathing exercises that can help regulate body temperature by reducing your heart rate.
