Do you often wake up due to a sudden warm feeling? This is completely normal and you are not alone. Many people experience fluctuations in their body temperature while sleeping, causing them to wake up at night. This can be caused by various physiological, psychological or environmental factors, but it is not something you should be alarmed about.

There are quick methods to avoid or relieve feeling hot and bothered in bed. This may require a few adjustments in lifestyle, habits and even your environment, but if you stick to it long enough, you will definitely reap the benefits of better sleep.

Here’s how you can avoid feeling overheated and sleep better at night:

Don’t Sweat It

The best way to address your problem of feeling hot while sleeping is to know what causes it first. Normally, the human body’s temperature drops when sleeping as blood flow slows down. However, you may feel a sudden rise in your body temperature due to internal and external factors.

The major factors that affect your body temperature while you sleep are the following:

• Physiological

The human body has its own way of regulating its temperature. It naturally fluctuates throughout the day to send signals to all its systems. Its coldest is mostly before waking up and it is usually the hottest a couple of hours before sleep. This is the body’s way of preparing itself.

A sudden rise in temperature can be the body’s normal response to illnesses and infections, like colds, flu or fever. Moreover, caffeine intake, stress and hormonal changes can cause disruptions in body temperature and sleep. Doing vigorous exercise before sleeping can also impede the onset of sleep.

• Psychological

Sleep affects brain activity and the brain controls sleep. The human body has a natural circadian rhythm and sleep drive, which tells all physiological systems when it is time to sleep. However, this natural sleep regulators can be hindered by factors, like stress, anxiety or other mental illnesses. This can cause trouble sleeping or fluctuations in body temperature, leading to waking up amid your sleep cycle or having night sweats.

• Environmental

Environmental factors like geographical location, temperature and humidity can affect your body temperature. The weather and seasons can affect sleep and may cause changes in sleeping patterns. Studies showed that people sleep longer during winter than in summer, more people find it harder to relax and sleep at night because of the heat and humidity.

Moreover, your personal environment contributes to the regulation of your body temperature when you sleep. When your room temperature is uncontrolled, it can get too hot, hence your body will feel warmer and may disrupt your sleep cycle. In addition, the beddings and the sleepwear you use can also be factors that cause you to warm up while sleeping, especially if they are not appropriate for the weather or season.

Running hot while you sleep can be caused by various factors. It can also be triggered by underlying conditions. Women who undergo hormonal changes throughout their menstrual cycle,  pregnancy and menopausal periods are prone to experiencing hot flashes or sudden increases in their core body temperature.

Moreover, there are certain medications that can affect body temperature or disrupt thermoregulation or its ability to regulate temperature properly. This includes diuretics, antibiotics, hormone therapy medication, and several types of pain killers.

Cool Down for the Night

Feeling warm amid your sleep cycle can wake you up and disrupt your normal sleeping pattern. This can lead to more serious problems, like not having sufficient rest or developing an unhealthy sleeping pattern. If you have been experiencing sudden rise in your body temperature while sleeping, try shaking things up a bit and take preventive measures to help you sleep more comfortably.

Here are some easy ways to cool down before sleep and stay cool until the morning:

• Take A Cool Shower Before Bed

Taking a relaxing shower can help you cool down your body in addition to helping you ease tension and release stress. Doing this before bedtime can help induce sleep and assist your body in regulating your temperature. Mint or fresh and powder-scented toiletries, and skin care products can help cool the skin while relaxing the mind. You can even incorporate some scented candles and/or relaxing humidifiers for some relaxing olfactory stimulation. Doing this can help cool you down physically and mentally, so you can sleep better.

• Invest In Comfortable Sleepwear

Wear cool, comfortable and season-appropriate sleepwear. Loose clothing pieces made from satin, silk and cotton are best worn during hot summer days. They are breathable and cool, helping you regulate your body temperature better while you sleep.

• Use a Fan

A cooling fan can help provide proper ventilation in your room and can allow the air to circulate properly, which helps in maintaining your area’s temperature. But take note that airflow shouldn’t be directly on the body or a person might feel clammy or discomfort in the morning.

• Get The Right Beddings

Your bedding and accessories can be causing you to heat up while you sleep. Ensure that you have the proper beddings, covers and sleep paraphernalia that suits the climate where you are. Additionally, ensure that your beddings fit your needs.

If you are in a region where it is mostly hot and you also get hot easily, consider changing your bedding to a cooler material that is temperature moderate or specifically for hot sleepers. It is a must to get suggestions from other hot sleepers, read some mattress reviews, and try on a couple of products before purchasing to know if they will work for you.

Moreover, be mindful of your covers, blankets and bed accessories. During summer, it is better not to use blankets, but if you can’t sleep without a cover, use a lighter duvet or a  thin, comfortable and breathable blanket. Use cool and comfortable pillowcases as well, like those made of silk or cotton.

• Regulate Room Temperature

Make use of technology to control your room’s temperature and help you regulate your body temperature. If you do not have one yet, consider installing a thermostat to control and regulate your room’s temperature. Smart thermostat devices available in the market today allow you to command them only using your voice. They can also allow you to schedule a certain temperature for a specific time of the day. This way, you can set it to make the room cooler during the hours when you commonly experience a rise in your body temperature.

• Unplug Electronics

Some electronic devices in your room may be small, hence you often leave them plugged in, but they can sometimes contribute to producing and spreading heat. It is advisable to unplug all devices that you are not using to minimize the heat produced by your environment. A fan and a night lamp will suffice as you get your good night’s sleep. Other devices,  like your phone charger, laptop computer, hairdryer and other items in your room that are plugged in should be unplugged. It reduces the heat in your room while helping you save energy.

Wake Up Fresh And Cool

Having a good quality sleep is important to ensure you have all the energy you need throughout the day. It helps in keeping you in the best mood and in optimum health condition. Do not let heat and discomfort disrupt your sleep every night. Make sure you have an environment conducive to getting good sleep, plus maintain a healthy lifestyle through proper diet and exercise to keep your body in optimum condition with a well-regulated body temperature, from morning to night.