Nighttime hot flashes can be disruptive to sleep. Most People Feel Sudden Warmth, Sweating or Discomfort That Wakes Them From Sleep. If you are menopausal or sensitive to temperature, then figuring out a way to stay cool at night is key. Cooling sheets for menopause hot flashes are one of the simplest — yet most effective — ways to alleviate hot flashes and help you get a good night’s sleep.
What Are Cooling Sheets?
What are cooling sheets? Cooling sheets are constructed from unique materials that help to maintain body temperature. Cooling sheets aim to wick away moisture, promote airflow and keep you feeling cool all night long, more so than regular cotton or polyester bedding. They are usually made of materials such as bamboo, microfiber, Tencel or specially treated cotton. These materials are lightweight, breathable, and feel gentle on the skin, which is ideal for those who get too hot while sleeping.
How Cooling Sheets Can Aid Hot Flashes
Regulate Body Temperature
During a hot flash, the body experiences an abrupt and intense sensation of heat, leading to sweating and discomfort. Temperature-regulating sheets pull heat away from your body so you can feel cooler and more comfortable. That can decrease the severity of hot flashes and get you back to sleep faster.
Wick Away Moisture
Perspiration is a major component of hot flashes. They’re moisture-wicking, so they’ll absorb and let evaporate any sweat, and are designed to dry super fast to keep skin feeling cool instead of damp. That prevents the sensation of stickiness and discomfort that might disrupt sleep, and it allows the body’s temperature to drop naturally.
Increase Airflow
Airflow will also generally be better facilitated by the weave of cooling sheets around your body. This flow of air helps dissipate heat and stops your sheet from adhering to sweaty skin. Good airflow also minimizes nighty clamminess—bringing the promise of better sleep.
Soft and Comfortable Fabric
Many people wake up in the middle of the night because they feel that their sheet is rough on their skin or too weighty against perspiring skin. Cooling sheets tend to offer a soft, smooth and lightweight feel so that they do not cling to the skin. This provides comfort and allows you to hopefully unwind even during a hot flash.
Choosing the Right Cooling Sheets
All cooling sheets are not created equal. Here’s what to look for:
- Fabric: Bamboo, Tencel or moisture-wicking cotton are great options.
- Weave: Percale; sateen weaves are breathable and promote airflow.
- Fit: Make sure the sheet fits your mattress well enough to stay in place while you toss and turn.
Ease of maintenance: Washing a set of sheets that easily sheds postmenopausal stains (night sweats tend to be a problem for more than 40 percent of postmenopausal women due to hot flashes) should help determine what level of sheet you are comfortable staying beneath throughout the night.
More Tips for Sleeping Cool at Night
- Keep the bedroom cold: Run a fan or air conditioner at desirable temperatures.
- Opt for Breathable Sleepwear: Sleepwear made from cotton or bamboo is light and helps control body temperature.
- Opt for a light blanket: Don’t make your bed up with heavy duvets that lock in heat.
- Hydrate: Drinking water before bed can aid the body in its natural temperature regulation.
Wrapping up
If you have hot flashes at night, they might be keeping you from getting the sleep you need. Cooling sheets offer a simple and efficient solution. By helping regulate body temperature, wick away moisture and promote airflow, they help ensure you sleep with less tossing, turning and discomfort throughout the night. Purchasing one of the best cooling sheets, though, can help ensure that bedtime is comfortable and you wake up refreshed and ready for the day.
