As we enter the final month of autumn, many of us swap our lighter duvets for the thicker, warmer ones. I did mine last week—just in time, I thought, because snow was on the way. Big mistake! You see, it’s our first winter in this house, and being a relatively new build, it’s super well-insulated.
I thought I was prepared, but after just one night under my “middle-of-the-road” blanket, I found myself waking up in a pool of sweat—even with the window wide open and snow falling outside! At an age where hormonal shifts are to be expected, I’ve realised the era of super-heavyweight duvets might be behind me.
Now, I’m layering blankets: one warm, one cool. It’s the best of both worlds and lets me adapt throughout the night without completely throwing the covers off. I’ve even added a bedside fan for good measure. And while I haven’t perfected my setup yet, my current strategy of sleeping half in, half out of the duvet seems to be doing the trick.
But why does overheating affect our sleep so much, and what can we do about it? Let’s dive in.
Why Overheating Disrupts Sleep
When we sleep, our body temperature naturally drops as part of the circadian rhythm. This cooling process signals to our brain that it’s time to rest. But when the environment is too warm or our bedding traps heat, it disrupts this process, leaving us tossing and turning instead of drifting off.
Overheating can prevent you from reaching the deeper stages of sleep your body needs to repair and restore itself. This is why waking up drenched in sweat can leave you feeling groggy and unrested the next day.
Practical Tips to Beat the Heat
If overheating is sabotaging your sleep, try these simple strategies to create a cooler, more comfortable sleeping environment:
-
Layer Wisely: Instead of using one thick duvet, try layering blankets of varying weights. This gives you more control to add or remove layers throughout the night.
-
Embrace Natural Fabrics: Bedding made from cotton, bamboo, or linen is breathable and helps wick away moisture, keeping you cooler than synthetic materials.
-
Control Room Temperature: Aim for a bedroom temperature between 16–18°C (60–65°F). Open a window, use a fan, or even crack the door to let air circulate.
-
Mind Your Sleepwear: Opt for lightweight, loose-fitting sleepwear made from natural fibres, or sleep without clothing if you’re comfortable.
-
Cool Down Before Bed: A lukewarm shower before bed can help lower your core body temperature. Avoid hot showers—they can have the opposite effect.
-
Strategic Hydration: Stay hydrated during the day, but limit water intake an hour or two before bed to avoid those pesky middle-of-the-night bathroom trips.
-
Use Cooling Accessories: Cooling pillows, mattress toppers, or even a damp washcloth placed on pulse points (like your wrists or neck) can help regulate your temperature.
Finding Your Balance
Managing nighttime overheating isn’t about creating the “perfect” environment—it’s about balance. For me, that means layering blankets, cracking the window, and keeping a fan at the ready. Some nights, half-in, half-out of the duvet works. Other nights, I need to switch to my lighter blanket entirely.
Sleep is deeply personal, and what works for one person might not work for another. The key is experimenting and finding what helps you feel most comfortable.
As for me? I’m giving it another week, and if I’m still too hot, the summer blanket will be back on—and I’ll be throwing the hubby some long johns to cope!
Sleep Better, Starting Tonight
If overheating isn’t your only sleep challenge, or if you’re ready to take control of your nights, consider joining my Sleep Better Workshop. We’ll explore tailored techniques for managing your unique sleep struggles, from relaxation strategies to resetting your bedtime habits.
Ready to transform your sleep?
Click here to learn more about the workshop and book your spot!