Tips for Hot Sleepers During Winter

Turning up the thermostat to combat Spokane's winter chill can leave hot sleepers struggling to stay comfortable. Many find themselves overheating under layers of blankets or sweating through their sleep, especially when other members of their household demand toasty indoor air at night.

Fortunately, there are ways to accommodate your family’s temperature preferences without sacrificing your own sleep quality and comfort.

Choose Breathable Bedding

Your bedding plays a significant role in regulating your body temperature at night. While it might be tempting to pile on heavy blankets, they can trap heat and exacerbate your discomfort. Instead, opt for lightweight, breathable materials:

• Sheets: Look for natural fabrics like cotton, bamboo or linen. These materials wick moisture away from your skin and allow for better airflow.
  
  
• Blankets: Use a lightweight down comforter or a quilt layered with a cotton throw. This allows you to adjust layers as needed without overheating.
  
  
• Pillowcases: Cooling pillowcases made of moisture-wicking fabrics like Tencel or bamboo can keep your head and neck from getting too warm.

Invest in a Mattress That Promotes Airflow

The foundation of a good night’s sleep is your mattress, and for hot sleepers, a mattress that’s cool can make all the difference. Look for mattresses designed with breathable materials. InnerSpring mattresses tend to provide better airflow compared to foam mattresses.

Adjust Your Bedroom Temperature

Hot sleepers benefit from cooler sleeping environments. During winter, this can be achieved by setting your thermostat to a comfortable temperature. The ideal range is typically between 60 and 67 degrees Fahrenheit. If the air feels stagnant, a fan can help circulate it without significantly affecting the temperature.

Wear Lightweight Sleepwear

Your choice of sleepwear matters just as much as your bedding. Instead of flannel pajamas or fleece sets, stick to breathable, moisture-wicking materials like cotton or bamboo. Avoid tight-fitting clothing that can trap heat and restrict airflow. For maximum comfort, consider cooling sleepwear specifically designed for temperature regulation.

Hydrate Before Bed

Overheating can sometimes result from dehydration. Drinking a glass of water before bed can help regulate your body temperature. Try not to drink too much to avoid nighttime trips to the bathroom. You can also keep a bottle of cool water by your bedside to sip if you wake up feeling too warm.

Cooling Accessories

• Cooling pads or toppers: These can be placed on top of your mattress to create an additional cooling layer.
  
  
• Cooling pillows: Pillows infused with cooling gels or designed with breathable fabrics can prevent your head and neck from overheating.
  
  
• Weighted blankets with cooling technology: For those who love the comfort of a weighted blanket but dread the heat, cooling options are available to keep you comfortable.

Take a Warm Shower Before Bed

While it may seem counterintuitive, a warm shower before bed can help you cool down. The warm water dilates your blood vessels, encouraging your body to release heat. As you step out of the shower, your body temperature naturally drops, signaling your brain that it’s time for sleep.

Limit Heat-Generating Electronics

Electronics like laptops, TVs and even charging devices can generate heat and raise the temperature in your bedroom. Turn off unnecessary devices and unplug chargers before bed to keep your sleeping area cooler. Be sure to also limit screen time before bed, as blue light can interfere with your sleep cycle.

Be Mindful of Your Diet

What you eat and drink before bed can affect your body temperature. Avoid heavy meals, spicy foods and alcohol close to bedtime, as they can increase your body’s heat production. Opt for lighter snacks and herbal teas that promote relaxation and won’t raise your core temperature.

Relaxation Techniques

Stress and anxiety can cause your body to produce more heat. Incorporating relaxation techniques into your bedtime routine can help you unwind and stay cool. Consider practices like:

• Deep breathing exercises
• Meditation or mindfulness
• Gentle yoga stretches

Are You Looking for a Mattress to Help You Stay Cool This Winter in Spokane, WA?

Don’t let overheating ruin your nights. Visit Twilight Bedding in Spokane, WA today to explore our sleep solutions and take the first step toward better, cooler sleep—even in the heart of winter.

Contact us here on our website, or call our North Spokane Showroom at (509) 413-2431 or our Spokane Valley Showroom at (509) 926-2333.