Are you or your partner finding yourself uncomfortably hot at night? Sweating, tossing and turning, resulting in a broken night’s sleep and leaving you feeling lethargic the next day?
Your core body temperature works with your circadian rhythm, to help determine when you are ready to go to sleep and when you are ready to wake up. Your body temperature drops when you begin to feel sleepy and is at its lowest at around 4am, before increasing.
So if you are having difficulty falling asleep or waking up at time you need to consider what maybe affecting your temperature leading up to your bedtime and during the night.
As identified in Time’s article You Asked: Why Do I Sweat When I Sleep by (Markham Heid March 21, 2018)
“Intense exercise too close to bed can also “throw off” the body’s thermoregulation processes, says Michael Grandner, an associate professor and director of the Sleep & Health Research Program at the University of Arizona College of Medicine. He explains that a person’s body temperature naturally dips just before bed, which promotes sleep. Eating or exercising too close to bed can fire up your metabolism, which increases heat production and so may interfere with the body’s natural powering down.”
In order to fall asleep quickly and too help get a good night’s sleep you firstly need to ensure your room is at the ideal temperature.
“A cool 16-18°C (60-65°F) is thought to be an ideal temperature in a bedroom. Temperatures over 24°C (71°F) are likely to cause restlessness, while a cold room of about 12°C (53°F) will make it difficult to drop off.” - sleepcouncil.org.uk/perfect-sleep environment
But remember it is not just the air conditioner or heater that affects the temperature you are feeling when you are sleeping. Your Pyjama’s and bedding can also play a part. You might get into bed feeling cool and comfortable but if you may become hotter during the night due to the materials your Pyjama’s and bedding are made off.
Consider Natural Fibres such as TENCEL™. TENCEL™ is a botanic fibre, derived from sustainable wood sources which are super soft. The Smooth Fiber structure of TENCEL™ absorbs moisture more efficiently than cotton and is breathable helping support the body’s natural thermal regulating mechanism, keeping your skin feeling pleasantly cool and dry.
If you have made these changes to help ensure the correct sleeping temperature and you are still waking hot or sweaty consider talking to your doctor. Sometimes the side effects of medication, menopause, hormonal imbalances, anxiety and sleep disorders such as sleep apnea and night terrors may also cause you to sweat when sleep.