Sleep Too Hot or Cool? A Guide to Getting the Temperature Just Right

At Unbox Mattress, we’re obsessed with getting the best night sleep. And while there are many, many reasons you’re not getting the best sleep you can,  your bedding is a part of that.

If your room is too hot, your body will struggle to keep your body temperature at a comfortable level. Too cold and you can’t sleep well. The climate or time of the year (hello summer) you live in can be a factor. Night sweats, hormonal changes, and even aging can make throw off your body temperature. 

It’s a challenge to find the right temperature for the best sleep. Here are some ways we’ve found to help.

Note: if you shop through our links we may earn a commission.

Sleep Issue: You Sleep Too Hot

Problem: You get hot and sweaty at night (and it’s not from sex). 

Sleeping too hot is one of the most common sleep issues. According to a survey by Sleeprate, 80% of people said they slept better during cooler months compared to summer months. And this sleep study says sleep is actually disturbed more with too much heat than with by being too cold. 

Solution #1: get a new mattress. If you normally don’t sleep hot, it could be your mattress. Memory foam heats up, softens up, sinks and traps body heat then cooks you all night long.

All foam mattresses with large sheets of foam stacked on each other don’t allow for airflow, which means you sleep hotter. Here’s the mattress we recommend if you sleep hot. This recommendation is based on tests by Consumer Reports on cooling beds as well as our own experience. 

Solution #2: If you sleep hot because you tend to be sweatier or you’re going through hot flashes (menopausal women), it may be more than your mattress. In that case, we recommend a bed fan or cooler. Products like a BedJet or Chilipad can cool you down fast – for a price.

The BedJet is a bed fan that recirculates cooler air on the ground or warms the air. Turn it on and you get cool within seconds.

The Chilipad is not a fan, rather it’s a mattress pad that circulates water through a network of tiny tubes. It has a temperature range between 55°- 110° F which covers just about anyone who sleeps hot. Sleep in a hot climate? Try using a Chilipad to cool down to 55°!

These products work well but they’re also more pricey. The next solution is less expensive (but may take longer to work or not work as well).

Simple&Opulence 100% Stone Washed Linen 4pcs Hollowed-Out Design Solid Sheet Set (Queen, Linen)Simple&Opulence 100% Stone Washed Linen 4pcs Hollowed-Out Design Solid Sheet Set (Queen, Linen)

Solution #3: Cooler blankets and bedding. 

To stay cool, you need a blanket that allows good airflow in and out of your sleep space. Trapped air heats up quickly which raises your body temperature. Look for a blanket with natural or synthetic venting structures.

Blanket materials with good breathability include: Regular cotton, Egyptian cotton, Linen, Satin, Viscose, Rayon Blends (e.g., cotton & linen). We really love linen for the summer or just for cooling. Just be aware that even though it’s not the softest option, it softens up as you wash it.

Another thing that keeps you too hot: sweating. When you have wind to cool you off that’s not a bad thing. When it makes your bedding moist, it is.

A cooling blanket should be made of fabric with good absorption properties or hygroscopy. It will then “wick” or draw moisture from the air instead of trapping it next to you.

Here are some blankets with good absorbency: cotton, hemp, bamboo, flax linen, and microfibers.

We like Sheex brand performance sheets. They are sold with just the bottom sheet or just the top, so if you prefer not to sleep with a top sheet, you can just buy the fitted one. 

SHEEX – Original Performance Fitted Sheet, 1 (One) Fitted Sheet ONLY, Ultra-Soft Fabric Transfers Body Heat and Breathes Better Than Traditional Cotton, Ecru (Queen)SHEEX – Original Performance Fitted Sheet, 1 (One) Fitted Sheet ONLY, Ultra-Soft Fabric Transfers Body Heat and Breathes Better Than Traditional Cotton, Ecru (Queen)

 

Solution #3: a warm mist humidifier.

It’s easier to warm humid air. A warm mist humidifier can help make your room warmer without turning up the heat for the whole house. We like top fill models and ones with larger tanks so it’s easier to refill and you don’t have to refill it as often.

Venta is our favorite humidifier/air purifier/diffuser. It’s not a warm mist humidifier, it isn’t warm or cool. While this product is an investment but it’s one of those things you can’t live without once you have one. Plus, the Venta has the added benefit of being easy to clean. There are no filters to replace, it uses tap water, is easy to fill and you can add your favorite essential oil (like sleep-promoting lavender) to the water.

Sleep Issue: You Get Too Cold

Problem: you freeze most nights and spend hours trying to warm up so you can relax and fall asleep. Or you wake up freezing cold during the night.

This problem is easier to solve than sleeping hot. The ideal sleeping temperature is between 60 and 67 degrees Fahrenheit. Most people say 65 degrees. Falling temperatures (like what happens when you go from being warmer to being cooler) help you fall asleep. However, anyone who’s been winter camping, knows if you’re too cold you won’t get great sleep either.

Fact: rooms between 60 and 68 degrees encourage the body to produce melatonin. Melatonin not only promotes sleep, it’s also a powerful anti-aging hormone.

Solution #1: the BedJet or Chilipad. This solution has the added benefit of working in too hot or too cold conditions. It’s more expensive but it works.

Solution #2: a heated mattress pad.

If, like a lot of us, you get cold and someone you sleep in the same bed with gets too warm, a dual control heating mattress pad can help. These go underneath your sheets but that means they can’t be kicked off or fall off the bed.

We have this heated mattress pad (pictured below) and like how quick it heats up. You can set it for 1, 2 or 10 hour auto shut off times. There are no cords running underneath and you don’t have to plug in both sides for it to work.

After testing several brands of heated mattress pads, this is by far our favorite:

Newlifeelectronic Heated Mattress Pad, Electric Heating Bed Toppers with EasySet Control and Timer, Fast Heating Technology, Ultra-Fresh Anti-Bacteria Extra Comfort, White (King Size)Newlifeelectronic Heated Mattress Pad, Electric Heating Bed Toppers with EasySet Control and Timer, Fast Heating Technology, Ultra-Fresh Anti-Bacteria Extra Comfort, White (King Size)

 

 

Solution #3: an electric blanket.

Most electric blankets are made from polyester because which is naturally more flame-retardant and keeps its shape better after washings. Cotton is softer but less flame resistant. You can also get fleece heated blankets.

What to look for in an electric blanket

Thicker is better for warmth and if a blanket is too thin you risk being able to feel the wires through the blanket, which isn’t very cozy at all.

Your electric blanket or heated mattress pad can get stains and odors. So find one that has detachable controls (like the heated mattress pad pictured above). That way you can wash and dry it to keep it sanitary. Washing your blanket wrong can ruin it so be sure to check the instructions and follow them. Every heated blanket and mattress pad we link to in this article is machine washable. 

Look for an electric blanket that has the cord on the side, not down the middle so you can plug it into the nearest outlet. Is the cord long enough? Also, it’s easier to make the bed without dealing with the cord in the middle.

Your blanket’s controls should also be simple to see and use, even at night. If you sleep with someone else, dual controls are so helpful. Also, some blankets have one setting and others have many temperature settings to choose from. This one has 10. We prefer a digital readout rather than a dial because it’s tough to maneuver dials in your sleep. The one we linked to has a dimmer so as to not keep you awake.

If you haven’t found what you’re looking for, here are more bed cooling options. 

Does being too hot or cold affect your sleep? If so, how did you solve the problem? Let us know in the comments. 

Pin for later:

how to sleep cool

Need a Pregnancy Pillow? Here Are the Best Maternity Pillows

pregnancy pillow

Many women say pregnancy is/was one of the best times of their life. It’s a time to prepare for parenthood by watching the miracle of life happen right before your eyes. This comes with many joyous moments – like watching your belly bump grow and feeling your baby kick for the first time.

But, pregnancy has challenges, too. One of the most noteworthy difficulties is how much harder it is to fall asleep and stay asleep through the night. As your baby grows so does the strain on your body, including that baby bump that makes getting in the right sleeping position a challenge.

Thankfully, a pregnancy pillow can help with that! Here are a few reasons to buy a pregnancy pillow, and some of the best options to choose from.

The Benefits of Using a Pregnancy Pillow

If you haven’t experienced the pains of pregnancy yet, you will.  Such pain will get in the way of everything you do from how good you sleep at night to how active you are during the day. Just leaning down to pick something up or tie your shoes can be difficult.

Keep reading to discover how pregnancy pillows can combat this discomfort.

First, we warn you NOT to sleep on your stomach without support. It’s not safe because it will decrease blood flow. It can cause dizziness, shortness of breath, or a fast heart rate too. Most pregnant women  sleep on their side but there is a way to sleep on your stomach. Simply use a donut-shaped pregnancy pillow to support your growing belly.

Less Pain

When you’re pregnant, your body has to support your baby. As the baby grows, more and more strain is put on your back. This is because there’s an uneven distribution of weight and the back is feeling the pressure of the baby inside the womb.

Your feet and ankles, hips, knees, neck and shoulders will hurt towards the final weeks of pregnancy. But, the less pain you have from now until then, the better. Plus you need good sleep to support all the extra work your body is doing. When baby comes it’ll be even harder to sleep!

Sleeping with a pregnancy pillow gives you extra support. A pillow is a great place to rest your tired back or to prop up your feet at the end of the day (because they’ll probably be swollen).

Better Sleep

The feeling of “sleeping on a cloud” may sound impossible, but deep rest is possible. It’s just a matter of finding the right position in which to sleep with the support of a pregnancy pillow.

When you learn how to support your back and adjust your whole body on your mattress, sleep becomes much easier to achieve. Who knows, you may even sleep better than you did before you were pregnant! You may even keep it.

Best Pregnancy Pillows

It’s one thing to read about what a maternity pillow can do for you and another to realize it yourself. You can’t buy any pregnancy pillow, though. For the best results, you have to buy the best pillow for your body’s needs.

You can choose from a full body pillow or other configurations. Here are some of the top options to choose from.

This post contains affiliate links which means we may earn a small commission on purchases at no extra cost to you. Thanks for supporting our small business.

Queen Rose Full Pregnancy Body Pillow

The Queen Rose Body Pillow is the ultimate maternity tool for comfort while sleeping. This pillow is 100% hypoallergenic that is soft to the touch. The interior, though, is filled well enough to support your growing belly. You can lie on your side, use it to help you sit up or configure it in many different ways.

This pillow is like an extra-large standard-shaped pillow at the top. Then, it divides in the middle to create a slit where you can wrap your legs around one side while resting your upper body on the top part of the pillow.

I’m 28 weeks pregnant and my hips, ribs and back are constantly in pain.. but after a few nights sleep with my new pillow I get a full 9-10 hours of sleep (not counting the times to go potty), and I could also sit on my couch pain free with it too! My husband wants me to get him one too after taking a nap with it. I didn’t even sleep this well when I wasn’t pregnant! I’m also 5’8 and the height is a perfect fit for my body! Very, very happy customer and more than satisfied!

Size: 55.1″x31.5″x7.8″
Comes with a washable cover

full body pregnancy pillow with slit

Moonlight Slumber Comfort

Up next is the Moonlight Slumber Comfort. It’s filled with down for even more support while also getting that nice plush feeling of curling up in bed.

Oh, and it’s huge. The shape is  like the Queen Rose pillow mentioned above – but it’s more of a complete U shape. It has a single top part with two divided ends you can wrap your body around. But, it’s a bit bigger overall, offering a little extra support in all the right places.

Size: 60 x 7 x 35 inches
Machine washable

U shaped pregnancy pillow

Leachco Back ‘N Belly Contoured Body Pillow

Another pregnancy pillow with a wide top and divided bottom ends is the Leacho Snoogle Back ‘N Belly Contoured Body Pillow. It’s perfect for pregnancy and to cuddle up with post-partum, too. The edges are curved or contoured – otherwise it’s like the ones above in that it supports your whole body to support your back and belly.

  • No repositioning pillows during the night, simply turn from side to side
  • Can help elevate and align hips
  • Takes pressure off knees

This pillow is latex free, lead free, and BPA free, plus, the pillow cover can be removed for easy washing.

Size: 51 x 33.5 x 8.8 inches

large pregnancy pillow

Boppy Side Sleeper Pillow

While there’s benefit in getting a pregnancy body pillow, you may want to look into some smaller options, too. Check out the Boppy Side Sleeper Pillow.

Instead of wrapping your whole body around this pillow, the Boppy is made to support the front of the belly and the lower back. It targets these areas thanks to the two cushions on either side, which are connected by a panel of fabric for you to lay on top of.

This pregnancy pillow is ideal for side sleepers and will take up less space on the bed. It’s uniquely shaped and travels well.

side sleeper pregnancy pillow

Hiccapop Memory Foam Pregnancy Pillow

Many women like the Boppy Side Sleeper Pillow because it’s much easier to travel with than a full-sized maternity pillow. If you have a few travel plans coming up, you may want to look into the Hiccapop Pregnancy Pillow.

This is a small support pillow meant to go right under your baby bump. You lay it flat on the bed then turn onto your side to rest the bump on the pillow. This little bit of support goes a long way. This is a soft wedge pillow.

Sleeping with such a pillow means you can move around if you’re one to change positions throughout the night. More so, it ensures comfort wherever you go thanks to how compact and light-weight it is.

wedge pregnancy pillow

See more bestselling pregnancy pillows on Amazon

Find Your Perfect Pillow

Whether you just got the good news of being pregnant or you’re already a few weeks in, don’t wait any longer to get your pregnancy pillow. The sooner you order this, the better.

While you’re at it, you may want to consider getting a new mattress altogether if your current one is a little old. Or, at least look into other sleeping tools that help you fall asleep and keep your eyes closed all night long.

Trouble Falling Asleep? This Natural Remedy Helps

Do you have trouble falling asleep? We do and our kids struggle falling asleep some nights too, especially if we have anxiety or stress. Another issue is falling asleep and then waking up for no reason and not being able to fall back asleep again! The most dreaded phrase we hear after putting our daughter to bed at night is, mom, I can’t sleep! We want to be off parent duty and relax. We also need a good night’s sleep ourselves.

Insufficient sleep can hurt relationships, work performance, moods and overall happiness in life. I know because I’ve lived it – a lot! We got the right mattress. That helped because I couldn’t feel when my husband moved around at night or got out of bed. But it wasn’t the only solution.

So I tried things like meditation, sleep videos on YouTube, going to bed sooner and many other things. We exercise most days and try to eat a healthy diet.  These are beneficial practices but they didn’t solve the problem – at least not for us.

Somewhere online I read a recommendation for something that I finally tried that worked: magnesium.

Does magnesium help you sleep?

For us, yes! Magnesium really helps sleep. Since I started drinking some in my water every day I haven’t woken up or had any problem falling asleep.

According to the Sleep Doctor, “Healthy magnesium levels protect metabolic health, stabilize mood, keep stress in check, promote better sleep, and contribute to heart and bone health.” Magnesium levels are often lower in women, especially as they get older.

Magnesium is found in green leafy vegetables, nuts, and seeds but as you age you might be less efficient at absorbing it or your diet may not have enough.

Note: links to products are affiliate links, however we wrote this post because we found this sleep solution to help families or anyone who struggles to fall or stay asleep.  We hope it helps you as much as it’s helped us. If you purchase through our link we earn a small commission. It worked for us, we hope it will for you. Please comment and let us know.

A lot of people swear by melatonin but magnesium is what works for us.

Magnesium Helps with PMS and ADHD 

Other things that get in the way of good sleep: PMS and ADHD. During mensuration your hormone levels are all over the place. It can mean you easily wake up getting too hot or cold. Studies have shown that magnesium can reduce premenstrual symptoms like mood swings, irritability, anxiety and bloating.

Magnesium can even help children who have ADHD. Research indicates children with ADHD are more likely to have low magnesium levels, plus having less magnesium can bring on more impulsivity, inattention, and hyperactive behavior.

Older Adults Have More Trouble Falling Asleep Too

Trouble falling asleep is common in older adults too.  A national poll by the University of Michigan in Ann Arbor, Michigan, found that 46% of older adults had trouble falling asleep at least 1 night a week and 15% had trouble sleeping 3 or more nights a week.

In this study, supplementation of magnesium appears helped elderly improve subjective measures of insomnia. They had longer sleep time and easier time falling asleep and less early morning awakening.

Calm Magnesium Powder

If you want deeper and less restless sleep, give magnesium a try. We like this brand: Calm magnesium powder.

Read the reviews and you’ll see people call it a miracle cure. Everyone has different reasons for their sleep issues, but this is an easy, inexpensive solution to try.

It has a great taste and the powder is very fine so it dissolves easily and you don’t get chunks. Since drinking it we have fallen asleep every night and stayed asleep without waking up at all. The powder form makes it best for kids – or add it to their smoothie or juice.

If you prefer capsules or for adults, try Brain MD Health. In addition to magnesium it has other sleep vitamins. Their Restful Sleep supplement has 5 ingredients help you fall asleep, stay asleep and get a better quality sleep.

  1.  Vitamin B6
  2.  Magnesium
  3.  GABA
  4.  Valerian
  5.  Melatonin

Get 20% off your First Order
Do you need help falling asleep? Give these a try. Please come back and comment and let us know if they’ve helped you as much as they’ve helped us!

How to Fall Asleep? 5 Sleep Essentials for National Sleep Month

Every month thousands of us type these words into Google: “how to fall asleep.” We deal with sleep issues like sleep deprivation, sleep apnea, insomnia and more. That or we’re just looking for better or deeper sleep.

We should get at least 7 hours of sleep as adults and 1 in 3 Americans aren’t getting enough of it.

March is a big month for sleep. It’s National Sleep Month and we need it, thanks to Daylight Savings time. Nothing like the clocks springing forward an hour to throw off our sleep schedule! It’s also the month we have  National Napping Day (the 12th).

The foundation of good sleep is a good mattress and pillow. Research from the National Sleep council found that a new bed was associated with an increase of 42 minutes of sleep. Both your bed and pillow are so individual. That’s why we like the boxed versions (obviously) because they give you several months trial period so you can try them out at home.

Here are some other things to help you get the shuteye you so desperately want and need…

How to Fall Asleep

LISTEN TO SOOTHING SLEEP MUSIC ON YOUTUBE

One issue: we can’t turn off our minds at night. What helps? Mindfulness, meditation and relaxation techniques. This track is 3 hours of relaxing music to help you sleep and has over 62 million views. YouTube has self-hypnosis for sleep and a vast collection of sleep tracks.

“I love this, one night I couldn’t sleep, at all. I tried everything and I come across this and I fell asleep in less that 15 minutes.”

‘PILLOW POTION’ SLEEP SPRAY

Sleep Aromatherapy Spray Lavender and ChamomileSleep Aromatherapy Spray with Lavender and Chamomile

If you don’t think smell affects you, remember what it feels like to walk into a place that smells terrible. Your body tenses up and you want to leave! The opposite happens with pleasant scents – you relax. You feel peace and calm. Essential oil can have a big effect on sleep.

With over 1,500 glowing reviews on Amazon, this comforting spray dubbed the “pillow potion” helps you fall asleep faster. This is ultra soothing, helping calm and relax you before bed.

Simply spritz this aromatherapy mist in your room, on your pillow or your sheets. Reviewers rave about how well it works. Your sheets will smell so fresh and a small amount works for days. Contains all natural ingredients including lavender, chamomile, hazel, rosemary, aloe and jojoba oils. Also hypoallergenic, cruelty-free, and alcohol-free. If the idea of lavender essential oils sounds soothing, then you may want to check out the Lavender Bliss Pillow.

Pure Soothing Comfort Aromatherapy Spray, $14.95, Amazon

 A SUPER SOFT EYE MASK MADE WITH 100% SILK

bestselling silk sleep maskALASKA BEAR® Natural silk sleep mask

Sleep anywhere at any time with this bestselling hypoallergenic 100% silk eye mask. Completely blocks out light. Your body needs the hormone Melatonin for sleep and light prevents your body from making it. Light from your electronics, tv and even your alarm clock can hurt your sleep pattern. If your room isn’t completely dark, you’re traveling, or need to shade your eyes from the light of someone else’s screen, this is it. Minimal rubbing to not bother your eyes or lashes. Silk means it leaves no marks. 

Alaska Bear Silk Sleep Mask, $9, Amazon

Improve Sleep Duration and Quality with a Weighted Blanketbest weighted BlanketWeighted Blanket

The Journal of Sleep Medicine & Disorders did a small study to see if a weighted blanket could improve sleep. Participants slept in their regular environment then with a weighted blanket every night for two consecutive weeks. Sleep quality was measured and found that the weight of the blanket reduced movement which made for more sound sleep.

Polysomnography (PSG) data found a significant decrease in time spent awake during the night and a significant increase in total sleep duration.
In case you’re worried about getting too warm, the fabric is made so it doesn’t provide extra weight. There are different weights to choose from so you get the one recommended for your body weight (it should be more than 10% of your body weight).
 

Weighted Blanket for Adults, $166, Amazon

Avoid Overheating with a Bed Fan 

BedJet bed coolerBedJet V2 Climate Comfort for Beds, Cooling Fan

Melatonin isn’t just affected by light, it’s also temperature sensitive. When you get overheated during sleep, your body doesn’t produce adequate melatonin and growth hormone. These are both important for repair and are anti-aging.

BedJet is a small bed fan that hooks into a special comforter. It helps regulate your bed’s temperature. If you’re in menopause or sleeping hot, this ‘as seen on Shark Tank’ product, is a lifesaver. It circulates cooler air near the floor into your sheets so you can sleep with sweating. It’s like having a room fan subtly blowing right next to your skin.

BedJet Bed Fan, $339, Amazon

Now it’s your turn unboxers. What’s helped you get quality sleep?