Picture this: you're riding out the ultra-hot weather. You’ve finally managed to get some shut-eye, but as soon as you start going into a deep sleep, you wake up soaked in sweat. If you've been here before and have struggled to get back to bed, you're not alone. Overheating can interfere with your circadian rhythm, disrupting your sleep and affecting your overall health and well-being. In this article, we're discussing how to stay cool while sleeping—and no, we don't mean by blasting air conditioner all night long. Read on below for more information on how your core body temperature affects your sleep quality. We'll also offer strategies for avoiding night sweats, hot flashes, and damp sheets while sleeping.
How Does Temperature Affect Sleep?
During the day, our retinas detect natural sunlight and send a signal to our suprachiasmatic nucleus (SCN). This increases cortisol, a hormone that keeps us alert by raising our body temperature to normal waking levels (which is about 98.6 degrees Fahrenheit for most people).
As night falls, our eyes perceive darkness and tell our SCN to release melatonin, a hormone that helps us sleep by acting on receptors in our bodies. This causes a drop in our body temperature.
Once we’re in bed, our body temperature will continue decreasing during the first two stages of our sleep cycle. Once it hits its lowest point, it will continue to maintain this temperature throughout the night, then return to normal levels before we wake up, helping us feel refreshed and alert in the morning.
How External Temperatures Can Affect Sleep
Although your body has its own natural thermoregulation, external temperatures can also affect things. If your bedroom is too hot or your bedding isn’t comfortable for sleeping, your body temperature will increase, disrupting your sleep.
The ideal temperature for sleep ranges between 60 and 67 degrees Fahrenheit. When this temperature is higher than recommended, we start experiencing trouble falling and staying asleep. Because we’re more sensitive to temperature fluctuations during the first two stages of sleep, even small changes can make you feel overheated and cause you to wake up in a sweat.
Getting less sleep in these stages will impair your body’s repair and recovery processes, causing you to wake up tired and less refreshed. It’s, therefore, critical to ensure body temperature regulation to get better sleep.
9 Ways To Stay Cool on Hot Nights
Here are a few strategies that will help hot sleepers improve their sleep environment and stay cool on hot summer nights.
Wrapping Up
If you sleep hot or have trouble falling or staying asleep, these tips will help you stay cool at night. However, if you’ve tried the above-mentioned strategies and are still sleeping hot, we recommend seeing a doctor to rule out any underlying health issues.
Rest Easy With Sandland Sleep
Sandland Sleep uses a blend of clean ingredients that help hot sleepers fall and stay asleep while restoring their body’s natural sleep patterns.
Our Fall Asleep supplements are formulated with all-natural ingredients such as 15 mg CBN, less than 1 mg melatonin, 1 mg terpenes, and peppermint.
The fast-acting sublingual relaxes your mind and body, allowing you to enjoy a good night’s sleep within 15 minutes. Because the effects wear off in three hours, it has no intoxicating effects when you wake up. Simply place one tablet under your tongue to enjoy a restful night’s sleep.
Meanwhile, our Stay Asleep supplements are made with 30 mg CBN, less than 1 mg melatonin, 1 mg terpenes, and peppermint to lull you to sleep. Take one tablet with a glass of water an hour before bedtime to get six to seven hours of uninterrupted, hangover-free sleep. We also offer a topical rub that relies on hemp extract to calm your body and get you to sleep; a perfect option for those who don’t like oral supplements.
