The reason you get hot when sleeping is primarily due to your body's natural thermoregulation process. As part of the circadian rhythm, your core body temperature begins to dip about two hours before sleep, but your skin temperature may rise to release heat, which can make you feel hot during sleep. Several factors can contribute to this overheating, including your sleep environment (room temperature, bedding, sleepwear), hormonal changes, medications, metabolism, and health conditions. For example, warm or humid rooms, heavy or insulating bedding and pajamas, hot flashes from hormonal changes, or conditions like anxiety and hyperthyroidism can increase body heat during sleep. Even activities or food intake before bed, such as alcohol, caffeine, or spicy foods, can raise your body temperature. Managing room temperature, opting for breathable bedding and clothing, and addressing any underlying health issues can help reduce overheating at night.
Key Reasons You Feel Hot While Sleeping
- Body Thermoregulation: Skin temperature may rise to release heat as your core temperature dips before sleep.
- Sleep Environment: Warm, humid rooms, heavy bedding, memory foam mattresses, and thick sleepwear trap heat.
- Hormonal Changes: Menopause, pregnancy, thyroid issues, and other hormone fluctuations can cause night sweats.
- Medications and Health Conditions: Certain medications and illnesses like anxiety or hyperthyroidism affect body temperature regulation.
- Lifestyle Factors: Alcohol, caffeine, spicy foods, stress, and exercise can increase metabolic rate and body heat.
How to Cool Down for Better Sleep
- Keep bedroom temperature around 65 to 68°F.
- Use lightweight, breathable bedding and sleepwear made of cotton or linen.
- Avoid heavy meals, alcohol, and caffeine before bedtime.
- Manage stress and anxiety to avoid excess body heat production.
- Consider medical advice if night sweating is severe or persistent.
