Medically reviewed by
Dacelin St Martin, MD
Triple board-certified in Sleep Medicine,
Internal Medicine, and Pediatrics.
What are Hot and Cold Sleepers? | How Does the Body’s Temperature Change During Sleep? | Is It Better to be a Hot or Cold Sleeper? | How to Improve Your Sleep |
When Should You Be Concerned?
Overview
There are so many factors that contribute to how well one sleeps. Top on the list is one’s temperature and the temperature of the sleep environment.
Whether you shiver beneath a mountain of blankets or get so sweaty and hot that you wake up, experts believe both temperature-related sleep patterns can impact the quality of your night’s rest.
This article will elaborate on and differentiate these temperature-related sleep phenotypes. It will also provide strategies to improve your sleep if you are a hot or cold sleeper.
What are Hot and Cold Sleepers?
When attempting to get some shut-eye, do you feel like you’re being wrapped in a furnace even though it’s the dead of winter? If you feel this way, you are probably a hot sleeper.
In contrast, if you frequently feel chilly in the middle of the night or your feet get cold, you could be a cold sleeper.
It’s essential to identify your temperature-sleep pattern, as it can help you make adjustments that prevent you from waking up in the middle of the night and from feeling lethargic or confused during the day.
Concerning how common these temperature sleep phenotypes are, a brilliant survey indicates that close to 57 percent of adults in the United States sometimes feel too hot while sleeping.[1] In comparison, about 37 percent said they get chilly at night while sleeping.
There are many reasons someone could be a hot or cold sleeper, including medical conditions. Some of the contributing factors include:
1) Sleep Environment
People who feel extremely warm or chilly throughout the night might be influenced by their sleeping environment.[2] The ideal temperature for sleeping is generally between 65 and 68 degrees Fahrenheit.
However, the room thermostat might be adjusted higher or lower for hot and cold sleepers. In addition, the type of bedding, mattresses, and pillows used can significantly affect the temperature of one’s sleep environment.
For instance, heavy bedding, thick sleepwear, and warm pillows could make you feel hot at night.
2) Body Metabolism
Hot sleepers often have a faster metabolism, so their bodies generate more heat during rest, making it challenging to maintain a comfortable temperature during sleep.
Conversely, cold sleepers typically have a slower metabolism, which means their bodies produce less internal heat during sleep, making them more susceptible to feeling cold.
3) Food
Some studies have found that spicy foods, alcohol, and caffeine might raise a person’s body temperature, especially when consumed close to bedtime.[3]
4) Medical Conditions
Some medical problems can predispose individuals to be hot or cold sleepers.
For instance, medical illnesses like diabetes, auto-immune disorders, infections, and thyroid disorders can modulate one’s temperature perception and make people feel warmer or colder.[4] Also, certain medications can cause a rise in the body’s temperature.
How Does the Body’s Temperature Change During Sleep?
Experts surmise body temperature exhibits a distinct circadian rhythm that coincides with the circadian sleep-wake cycle.[5]
Available evidence suggests that body temperature follows a sinusoidal curve, with a peak between 8 and 9 p.m. and a subsequent decline by bedtime.
Typically, the average human body temperature drops to its lowest point between 3 and 4 a.m. A couple of hours before awakening, body temperature gradually rises again.
Throughout the day and night, our bodies constantly regulate our body temperatures.
This self-regulation is critical for our sleep-wake cycle since increasing temperatures in the morning help us wake up, and falling temperatures at bedtime encourage sleep onset and improve slow-wave sleep.
For this reason, sleep doctors recommend sleeping in a room set to 65-68 degrees Fahrenheit, as this mimics the average temperature drop experienced by the body during sleeping.[6]
Is It Better to be a Hot or Cold Sleeper?
We are all different when it comes to being hot or cold sleepers; our sleep temperature is another illustration of our particular biochemistries.
Although sleep experts suggest that resting at a cooler temperature is more sleep-promoting, it is critical to remember that sleep and temperature preferences and habits vary from person to person.
As a result, something other than what works for one individual may work for another. As a result, sleep experts advise finding the ideal balance for one’s sleep.
How to Improve Your Sleep
Whether you sleep better when it’s hot or cold, you can do a few things before bed to make your bedroom the right temperature.
- Set the Thermostat to Suit Your Temperature Preference: Whether you are a hot or cold sleeper, adjusting the thermostat is one of the easier things you can do to improve your sleep.
- Choose Comfortable Sleepwear: It is best to sleep in light clothes if you are a hot sleeper. For instance, you could wear shorts and a T-shirt.
You may even forego pajamas and sleep in your pants or wear only your top while you rest.
Conversely, cold sleepers can sleep warmer by dressing in layers. You can stay toasty with some socks and a long-sleeved sweater.
Also, silk pajamas are an excellent choice since they modulate your body temperature by cooling you when you are too hot and warming you when you are too cold.
If you are a hot sleeper, here are other additional things you can do to enhance your sleep:
- Take a Hot Bath Before Bedtime: Although it may seem counter-intuitive if you’re overheated, a warm shower or bath before bed can help. A hot shower can help reduce body temperature by encouraging the body’s natural cooling mechanisms.
- Use an Air-Conditioner or Fan: Running a fan or air-conditioner in your bedroom will help circulate the air and improve ventilation and sleep.
- Close the Curtains: Sunlight won’t be able to heat your bedroom during the day if you close your blinds or curtains, which is especially important if you live in a hot area or during warmer months.
If you are a cold sleeper, here are some additional things you can do to enhance your sleep:
- Use Extra Blankets: You might only need to pile on more blankets and sheets to keep warm at night. Feather, down, and wool blankets are excellent for insulating against the cold and keeping draught at bay.
- Use Heating Technology: Try an electric blanket if regular blankets don’t provide enough warmth. The standard mattress can be supplemented with a heated pad or topper. While these items can make your bedroom cozier, sticking to the manufacturer’s instructions is crucial to avoid accidents.
When Should You Be Concerned?
There are medical issues that might cause nighttime temperature fluctuations and may necessitate treatment. See a doctor if you have trouble sleeping due to unexplained nighttime chills or heat.
References:
- Witters, D. (2023, June 21). Sleep temperature linked to overall sleep quality, wellbeing. Gallup. https://news.gallup.com/poll/506201/sleep-temperature-linked-overall-sleep-quality-wellbeing.aspxNight sweats. (2018, May 31). American Osteopathic Association. https://osteopathic.org/what-is-osteopathic-medicine/night-sweats/
- Edwards, S. J., Montgomery, I. M., Colquhoun, E. Q., Jordan, J. E., & Clark, M. G. (1992). Spicy meal disturbs sleep: an effect of thermoregulation?. International journal of psychophysiology : official journal of the International Organization of Psychophysiology, 13(2), 97–100. https://doi.org/10.1016/0167-8760(92)90048-g
- Peripheral neuropathy. (n.d.). Medlineplus.gov. Retrieved October 19, 2023, from https://medlineplus.gov/ency/article/000593.htm
- Lack, L. C., Gradisar, M., Van Someren, E. J. W., Wright, H. R., & Lushington, K. (2008). The relationship between insomnia and body temperatures. Sleep Medicine Reviews, 12(4), 307–317. https://doi.org/10.1016/j.smrv.2008.02.003
- Improve Sleep: Tips to Improve Your Sleep When Times Are Tough. (n.d.). Cdc.gov. Retrieved October 19, 2023, from https://blogs.cdc.gov/niosh-science-blog/2020/06/29/sleep-hwd/
