Must-Know Tips for Sleeping Cool & Comfortably at Night

There’s nothing worse than tossing and turning at night due to feeling too hot! In fact, most people actually sleep best when they feel cool, and sweating or becoming overheated can make it hard to fall asleep and even harder to stay that way. The good news is that you don’t have to blast your home’s air-conditioning at night to get comfortable, especially if you know how to manage your sleep apnea. Here’s everything you need to keep in mind to stay cool while sleeping.

1. Keep Your Bedroom on the Cooler Side

Your body temperature naturally drops as you get ready for sleep, and a cooler room helps that process along. In fact, many sleep experts recommend a bedroom temperature somewhere between 60 and 67 degrees. You don’t have to hit that exact range, but it’s helpful to keep it in mind—and even lowering your thermostat by just a degree or two can make a big difference when combined with fans or blackout curtains that block warming natural light from entering.

2. Use Breathable Bedding Materials

Heavy comforters and bed sheets made from cheap materials like polyester can trap heat and moisture, leaving you feeling sweaty and uncomfortable soon after getting into bed. Lightweight, natural fabrics like cotton, linen, and even bamboo allow air to circulate and keep moisture away from your skin. Cooling blankets, which have become more popular these days, can also help to some extent.

3. Cool & Calm Your Body Before Bedtime

You can also help your body wind down by taking a cool shower before getting into bed; this is especially important if you often exercise in the evenings! You can also press a cold washcloth to your neck, wrists, or forehead. Try to avoid alcohol, smoking, and heavy meals near bedtime too, since all of these can raise your body temperature and make it harder to rest.

4. Know When to Seek Sleep Apnea Treatment

If you’ve tried all of these tricks and you still find it too hot to sleep comfortably, or if you find yourself dealing with symptoms like loud snoring and waking up gasping for air, the problem might go beyond your thermostat. Night sweats can sometimes be linked to sleep apnea, which on its own makes it nearly impossible to get adequate rest. If you’re unsure, it doesn’t hurt to speak with a sleep professional, since the condition won’t simply go away on its own!  

The bottom line is, a few small tweaks here and there can turn a hot bedroom into a comfortable place to rest. But if sleep apnea is a part of the picture, you shouldn’t hesitate to seek professional treatment either.  

About the Practice

Under the leadership of Dr. Deborah A. Romack, our team here at Weatherford Dental Sleep Medicine has served the needs of patients and families in Weatherford and the nearby DFW metroplex for several years. We offer a wide range of sleep apnea treatment services, including in-office screening, oral appliance therapy, and many more. If you have any questions about the blog or you’re ready to schedule an appointment for yourself or a family member, you can reach out online or call today for more information or assistance. Telephone: (817) 594-3806.