Why Do I Get So Hot When I Sleep?

You’re sound asleep when you start to feel a heat wave coming on. Suddenly, you’re sweating and your sheets are drenched. You toss and turn for hours, trying to get comfortable again, but the heat just keeps building until you finally give up and get out of bed. If this sounds familiar, you’re not alone.

Many people experience hot flashes at night, making it difficult to sleep comfortably. In this blog post, we’ll discuss the reasons behind night sweats and give some advice, how to deal with them!


why do i get so hot when i sleep?

Room Temperature and Humidity

The temperature and humidity of your bedroom can affect how hot you get during sleep. If the room is too hot, you may experience more night sweats. Try to keep the room temperature between 60 and 75 degrees Fahrenheit, and make sure the humidity level is below 50%.

Bedding and Sleepwear

The type of bedding and sleepwear you use can also make a difference. Heavy sheets and blankets can trap heat and make you more uncomfortable. Try using light-weight sheets and blankets, and be sure to drink plenty of fluids before bed so that you don’t end up sweating through your clothes. We also have a guide about weighted blanket pros and cons and some reviews about weighted blankets for kids. Most of them are good for hot nights because they don’t trap in the heat and make you feel comfortable.

Pre-Sleep Activities

Doing vigorous activities before bedtime can increase your body temperature and make it harder to fall asleep. Try to avoid exercising, eating spicy foods, or drinking caffeine in the hours leading up to bedtime. There are many things you can do before bedtime to help you fall asleep. If possible, try to relax before sleep by reading or taking a hot bath.

Who Sleeps With You?

If you share a bed, they may be affected by your night sweats. Make sure both of you have comfortable sleepwear and plenty of cool sheets and blankets. You may also want to consider sleeping in separate beds if your partner is constantly waking up because of your night sweats.


Some medications can cause you to feel hot during sleep. If you are taking any medications that might be causing this problem, talk to your doctor about possible alternatives.

The following medications commonly affect thermoregulation:


Changes in hormone levels can also cause you to feel hotter at night. This is especially common during menopause, when estrogen levels drop significantly. If you think hormones may be playing a role in your hot flashes, talk to your doctor about possible treatments.

Men with low testosterone levels are more prone to overheating. A good night’s sleep is crucial for repair after a workout, restored alertness for the next day, and improved hormone function.

Hormonal changes from pregnancy can cause increased blood flow and body temperature. Obstructive sleep apnea and hyperthyroidism are two possible causes of why you might perspire while sleeping.

Illness and Infection

Some illnesses and infections can cause you to feel excessively hot during sleep. If you have recently been sick or have been experiencing feverish symptoms, consult a doctor to find out if an illness is causing your night sweats.


How body temperature affects sleep

Core body temperature typically lowers during the night, which is a sign for our bodies to get ready for sleep. Scientists believe that this happens because mammals share a deep-rooted trait. The root causes of why core temperature change revolves around the day and night cycle are complicated. In short, as bedtime approaches, the human body starts to cool down – making it easier to fall asleep quicker.

Core temperature falls by approximately 1°C during the night, with the lowest levels occurring in the early morning. In contrast, rises in core body temperature appear to play a role in promoting wakefulness; around two hours before we wake up, our core body temperature starts to increase and continues to do so throughout the day until it peaks in early evening.

People with insomnia often have a core body temperature that rises and falls out of sync with their chosen bedtime.

For the body to be able to regulate its temperature effectively, it needs to be able to retain or lose heat efficiently. To keep our internal temperature regulated, we have a network of blood vessels just below the surface of our skin. These blood vessels open up (vasodilation) or constrict (vasoconstriction) depending on whether we need to cool down or warm up.

How to Sleep When It’s Hot

  • Get a mattress with cooling properties.
  • Set your thermostat between 60 and 67 degrees Fahrenheit
  • Wear breathable clothing
  • Take a hot shower or bath
  • Sleep on breathable & cooling sheets
  • Use a fan
  • Kick out your furry friends
  • Take a Deep Breath The overabundance of anxiety and stress
  • Practicing various relaxation methods such as meditation, yoga, or deep breathing exercises
When to Be Concerned About Night Sweats

When to Be Concerned About Night Sweats?

If you are experiencing excessive sweating or having trouble sleeping even on nights when it’s not especially hot, it’s important to talk to your doctor. Night sweats can be a sign of a serious health condition, such as cancer or hyperthyroidism.

Who Sweats More Men or Women?

The answer to this question is not cut and dry. It is widely known that women often experience hot flashes and night sweats during menopause, but men can also suffer from excessive sweating during sleep.

A new study published today shows that during cycle exercise in warm and tolerable conditions, larger individuals sweat more than smaller ones, meaning that sex differences in heat loss responses are dependent on body size and not sex.

The body has two main ways of cooling itself down: sweating and increasing circulation to the skin’s surface. Depending on a person’s size and shape, one method is used more than the other for heat loss. The study found that smaller males and females who have more surface area per kilogram are more dependent on increased circulation for heat loss rather than sweating.

Rebecca Foley
Rebecca Foley

Rebecca is not only a certified sleep science coach, but she also has first-hand experience with insomnia and knows how frustrating it can be to get a good night’s rest. She spends her time researching and testing out different products – like mattresses, natural sleep aids, and bedding – to see what works best. Her goal is to help as many people as possible get the quality of sleep they deserve by sharing everything she learns through her informative health content.