Waking up hot, kicking off the blankets and flipping the pillow to the cool side is a common way to lose sleep. You can't change your body's thermostat, but you can change almost everything around it.
Start with the room
- Lower the thermostat at night. Sleep experts commonly suggest a cool bedroom, around the mid-60s Fahrenheit, for most people.
- Move the air. A fan helps even when the room is already cool, because moving air carries heat away from your skin.
- Block the afternoon sun. Closing blinds or curtains during the day keeps the bedroom from heating up before you get into bed.
Rethink your bedding
- Choose breathable fabrics. Lightweight, breathable materials let heat and moisture escape instead of trapping them.
- Layer instead of one heavy blanket. A sheet plus a light blanket is easier to adjust in the night than a thick comforter.
- Don't forget the extras. Memory foam pillows, including knee pillows, tend to hold heat. A breathable cover makes a difference where foam touches skin.
Adjust your evening routine
- Take a warm shower an hour or two before bed. As your body cools down afterward, many people find it easier to fall asleep.
- Ease off late, heavy meals and alcohol. Both can leave you feeling warmer and more restless at night.
- Keep water by the bed. A glass of cool water helps if you wake up warm.
If you use a knee pillow
A knee pillow sits between your legs all night, one of the warmest spots on your body. Komfie is a soft, breathable cover made of rayon from bamboo. It fits most knee pillows and is machine washable, and the 2-pack means a fresh one is always ready.
If you regularly wake up drenched in sweat or have trouble sleeping, it's worth mentioning to your doctor. Night sweats can have medical causes that are easy to check.