Hot Sleeper vs Cold Sleeper: What Type of Sleeper Are You?

Sleeping in a bed that is too hot or cold might result in tossing and turning or other discomfort, keeping you from sleeping soundly. Sometimes sleeping in a colder room even contributes to the symptoms of arthritis and fibromyalgia.

Hot sleepers tend to experience night sweats and frequent wake-ups caused by a room or bed that is too warm. In this article, we will discuss how body temperature relates to sleep, and we’ll look at some ways to warm up or cool down at night.

SEE ALSO: Best Mattress for Sciatica

Body Temperature and Sleep

The body’s temperature rises and falls over 24 hours and in synchrony with the body’s sleep-wake cycle. Our core body temperature stays around 98.6 degrees Fahrenheit (37 degrees Celsius) but fluctuates by about 2 degrees while sleeping.

As bedtime approaches, your body temperature drops, coinciding with the release of melatonin. Melatonin is a sleep-promoting hormone that prepares you for a good night’s rest. During sleep, your body temperature continues to drop, then gradually warms up as the morning progresses. This temperature spike stimulates your alertness and wakes you up each morning.

While you are sleeping, keep your room at a comfortable temperature to avoid disruptions. Sleeping in a too-hot room causes discomfort and restlessness for many, and it can even lead to sleep deprivation if you struggle to fall back asleep in a stiflingly hot room.

Researchers say a higher core body temperature is typically associated with decreased restorative slow-wave sleep. On the other hand, sleeping too cold makes it difficult to relax and get comfortable in bed.

SEE ALSO: Best Mattress for Fibromyalgia

Best Mattresses for Hot Sleepers

“Sleep is regulated by temperature as an environmental cue,” says Dr. Nayantara Santhi. “And in fact, there is data to suggest that the regulation of sleep by ambient temperature occurs at a molecular level. Of course, what this means in our daily lives is that cooler ambient temperature at night is beneficial for sleep, and this becomes more important today, given the increased frequency of hotter summer days.”

“Not surprisingly, it is not just the room temperature but also the temperature regulation of our mattress that is important. A breathable cool mattress or bed linen that helps with the temperature of our beds are all helpful for sleep.”

It’s common for hot sleepers to experience night sweats if their sleeping surface is too warm. For this reason, the best mattresses for hot sleepers are hybrid beds or latex mattresses because they feature cooling technologies to dissipate body heat.

Hybrid mattresses have body-hugging qualities, similar to a memory foam mattress, but also have a pocketed coil system, which provides more airflow. Latex mattresses are also a good choice since they deliver bouncy comfort.

Additionally, natural latex foam has breathable properties that allow more air circulation throughout the mattress. Also, the comfort layers have tiny air pockets to boost airflow. Plus, latex does not absorb body heat like other synthetic materials.

Memory foam mattresses are some of the most popular mattresses on the market, but they are not always suitable for those who sleep hot. These beds do not provide good breathability like other mattress types and often cause sleepers to overheat.

However,  cooling memory foam mattresses infused with gel are designed to keep hot sleepers more comfortable, and many companies are incorporating more gel foam in their products. Others may use copper infusions or plant oils to create a cooler foam.

Best Mattress for Cold Sleepers

While some people criticize traditional memory foam mattresses for their lack of air channels, those who sleep cold can use this to their advantage. Since memory foam beds retain heat and create a warm sleeping surface, they are better suited for cold sleepers. Sleeping in an extra cozy bed might keep you from shivering or reaching for blankets throughout the night.

Hybrid mattresses also consist of a foam top with innerspring coils below. These beds can keep your bed feeling cozy since the foam layer is closest to your body. Hybrid mattresses also have excellent responsiveness and are a great alternative to the sinking feeling of a memory foam bed.

How to Stay Warm

Cold sleepers need to stay as warm as possible throughout the night. If you are a cold sleeper, you’ll want to find the best bed sheets, comforters, and bedroom attire to keep cozy at bedtime.

Next, we’ll look at some ways to create a warmer sleeping environment.

• Try finding warmer pajamas. Flannel pajamas are popular among cold sleepers because they are made with extra plush material. Plus, flannel is a breathable fabric, so it won’t make you feel hot or sweaty.
• Bundle up with thick blankets and sheets. Some of the best comforters for cold sleepers are made with down feathers, wool, silk, and cashmere fleece. Cotton linen may also be a great option because it is lightweight and soft but also come at a more affordable price. You can find cotton quality cotton sheets for as low as $50.
• If a thick blanket or quilt isn’t enough, consider a fluffy comforter or duvet. These downy bedding pieces can insulate warmth more thoroughly than a typical blanket.
• Electric blankets are a technological way to stay warm and often one doesn’t cost much more than a standard blanket. However, you may have to handwash an electric blanket to safely clean it.
• One popular alternative to electric blankets are heated mattress pads. Just as the name suggests, they are mattress pads with heating wires that work to ensure a warm sleeping surface.
• Make sure your bedroom is sealed against drafts that can let in cold air.

How to Stay Cool

If you consider yourself a hot sleeper, there are a couple of ways you can stay cooler at bedtime.

• Sleep with the room at between 60-67 degrees or adjust the A/C about 2 degrees lower at bedtime. When paired with breathable bedding, a cool room keeps you from spending a night sweating.
• Purchase blackout curtains or blinds to block sunlight throughout the day. Blocking out the sun will prevent it from heating your bedroom, especially if you live in a warm climate.
• Take a warm shower before you go to bed. Taking a hot shower can actually help you sleep colder because it increases blood circulation and opens up your skin’s blood vessels. As a result, your body’s core temperature temporarily rises during the shower. However, once you get out of the warm shower, your body will work to start cooling you down. This jumpstarts your body’s cooling process to reach the required temperature needed to fall asleep.

FAQs

What is a healthy room temperature?

The best bedroom temperature for sleep is approximately 65 degrees Fahrenheit (18.3 degrees Celsius). This varies from person to person, but we recommend setting the thermostat between 60 to 67 degrees Fahrenheit (15.6 to 19.4 degrees Celsius) for the most comfortable sleep. Our bodies experience a slight dip in core temperature in the evening, so turning the thermostat down at night may help with temperature regulation at bedtime.

What are the best sheets for cold sleepers?

The best sheets for cold sleepers are made of warm fleece, heavier-weight cotton, and soft flannel. These sheets are great for chilly winters and pair perfectly with layered blankets. It may also be a good idea to consider purchasing a fluffy down comforter for extra warmth.

What are the best sheets for hot sleepers?

Percale cotton makes the best sheets for hot sleepers. These sheets are lightweight and known for their moisture-wicking abilities, keeping you dry throughout the night. Furthermore, percale cotton is irresistibly soft, providing you with an extra-plush sleeping surface.

What causes night sweats?

Night sweats may occur if your bedroom is too hot or you are wearing too many layers. True night sweats are severe hot flashes that occur at night, but are not associated with an overheated environment. These hot flashes are related to several health conditions like hypoglycemia, menopause, and hormone disorders.

What is a cooling mattress?

Cooling mattresses prevent your heat from getting trapped into your mattress. These beds use various materials to dissipate body heat, such as gel infusions, graphite, copper, or pocketed coils to increase airflow.

Cooling mattresses are best suited for individuals who have a difficult time staying cool at night. It’s common for hot sleepers to experience frequent wake-ups and night sweats, resulting in sleep loss.

Conclusion

Understanding if you’re a hot or cold sleeper can help you construct a routine and sleep environment suited entirely for you. As you incorporate new practices into your nighttime routine, it’s important to consider others around you as well. If you sleep with a partner, it might be a good idea to find the perfect sleep temperature together.

You’ll also want to consider your bedding type and look for products specifically designed with your sleeping temperature in mind. Electric blankets are often a great purchase for cold sleepers seeking a good night’s sleep, while mattresses with cooling features like gel or graphite are better suited for hot sleepers.

When it comes to hot and cold sleepers, sometimes making simple changes, like purchasing thinner sheets or adding more blankets, is all you need for a better night’s sleep.