What type of duvet & bedding is best for night sweats?
We recommend Hungarian goose down duvets for night sweats and hot sleepers. A goose down duvet filling is naturally breathable and provides a whopping three to four times more air circulation than synthetic materials, allowing moisture from sweat to escape more easily. For a cooling duvet, also opt for a lightweight, low tog duvet. A 2.5 tog duvet is the perfect choice for hot sleepers.
The best bedding for night sweats are 100% cotton sheets or 100% linen sheets, which are highly breathable and moisture wicking, helping you to sleep better.
Our guide to the best bedding for night sweats
You may be suffering from night sweats and hot flushes due to the menopause, illness or medication or you might just be a hot sleeper. In our guide for hot sleepers, we review the most effective temperature regulating duvets and breathable bedding for night sweats. Plus, 10 top tips for preventing night sweats:
- What is most effective duvet filling for night sweats?
- What is the right duvet tog rating for night sweats?
- What are the best sheets for night sweats and hot sleepers
- Best mattress for night sweats and hot sleepers
- What are night sweats?
- What is the most common cause of night sweats?
- Causes of night sweats in men
- How can you stop night sweats? - 10 top tips!
What is most effective duvet filling for night sweats?
If you are a hot and sweaty sleeper or experiencing hot flushes, perhaps as a result of the menopause, then you need a temperature regulating duvet that is breathable and allows moisture from sweat to escape easily.
There are two main types of duvet filling: natural and synthetic:
Natural filled duvets
- Down duvets: Duvets filled with ethically sourced goose or duck down are naturally breathable and reduce the moisture trapped in our bedding as we sleep. We recommend Hungarian goose down duvets for night sweats. Goose down provides three to four times more air circulation than synthetic materials allowing moisture to escape more easily, resulting in a cooling duvet.
- Wool duvets: Wool filled duvets are another breathable choice for night sweats. Wool helps to regulate your body temperature as it wicks moisture away from your body as you sleep. Wool duvets can absorb up to 30% of their weight in moisture, which is good for stopping you feeling hot and sticky but also results in your duvet becoming quite a lot heavier during the night, which may unfortunately decrease your comfort as you sleep.
- Silk duvets: Silk is another lightweight duvet filling. It is hypoallergenic, soothing for sensitive skin and provides good temperature regulation. However, a silk duvet can feel a bit flat and doesn’t provide that wrap around body contouring feel you get with other duvet fillings. Silk can be both machine washed and tumble dried, but it can lose its natural properties if over-washed.
Synthetic duvets
If your duvet makes you sweat, it is probably due to the duvet filling and casing materials. Synthetic duvets made with fabrics like polyester are not cooling to sleep under, as they are not breathable and therefore trap more moisture, creating a hot, damp environment that will make night sweats worse. This is also the kind of humid environment that dust mites thrive in. Yuck!
Synthetic duvet fillings are also not eco friendly. The microfibres in microfibre, hollowfibre, soft as down and recycled microfibre duvets are all micro plastic pollutants. So each time you wash your synthetic duvet, these micro plastics end up in our water systems and land food chains.
What is the right duvet tog rating for night sweats
The duvet tog rating also needs to be right for a down duvet to be good for hot sleepers. If you are a hot sleeper prone to night sweats then pick a low tog duvet between 2.5 tog and 4.5 tog. A lightweight, thin down duvet with a low tog rating will be less insulating and help to keep you cool.
An all seasons duvet can be an ideal choice for all year round. An all season duvet is made up of two duvets, a lighter duvet plus a warmer duvet, that can also be fixed together. Our 7 tog all seasons duvet comes with a 2.5 tog and a 4.5 tog duvet; which provides a great all seasons duvet option for hot sleepers.
What are the best sheets for night sweats and hot sleepers
Breathable bedding: We recommend 100% cotton sheets or 100% linen sheets to keep you cool at night if you suffer from night sweats or are a year-round hot sleeper. Cotton bed sheets and linen bed sheets are the best materials for breathable bedding as they are temperature regulating and sweat wicking.
Cool duvet cover: Similarly, the perfect duvet cover material for hot sleepers is also linen or cotton. Make sure you replace your synthetic or flannel sheets, pillowcases and duvet covers with 100% cooling linen or cotton.
Flat sheets: If you are a very hot sleeper or the nights where you live are really warm, then using just a cotton or linen flat sheet or duvet cover without the duvet could provide just the right temperature for you.
Mattress protector: We suggest using a 100% cotton mattress protector that can easily be washed.
The best mattress for night sweats & hot sleepers
So you have invested in a lovely cooling duvet and the best sheets for hot sleepers but what about the mattress? As with all bedding, our view is that the idea mattresses for night sweats are made from natural materials.
Many synthetic mattress are made from memory foam or similar types of plastic. Memory foam uses the heat from your body to help mould to you while you sleep. This also means that they are not very breathable and can make night sweats and hot flashes worse.
What are night sweats?
Most people sweat during the night. Night sweats or hot flashes (or hot flushes) are when you sweat so much that your night clothes and bedding are soaking wet. They can occur at any age, including in children. Night sweats can cause us to wake up in the deepest sleep stage, depriving us of a good night’s sleep and making us tired and probably a bit grumpy during the day ahead!
If you are suddenly experiencing night sweats, hot flushes (or hot flashes), first rule out an overly hot bedroom or bedding. Most people have a better sleep when their body stays at a cool to normal temperature, with the bedroom temperature around 18C / 65F and a cooling duvet designed for that season. Your bedding should be breathable and allow moisture to escape easily. If your sleep environment is too warm, your body will sweat in an attempt to cool off.
What is the most common cause of night sweats?
If you regularly wake up soaked in sweat, you may want to book a check up with your GP.
The NHS states the most common reasons for night sweats are:
- menopause symptoms (hot flushes)
- anxiety
- medicines – some antidepressants, steroids and painkillers
- low blood sugar (hypoglycaemia)
- alcohol or drug use
- hyperhidrosis - a condition which makes you sweat constantly.
Women's Wellness coach Fiona Whitfield from the lifereboot.co.uk, told us 'A whopping 75% of women get hot flushes and/or night sweats when going through the menopause. Taking steps to manage stress and reduce cortisol via diet and lifestyle is key to getting a good night's sleep.'
Causes of night sweats in men
While night sweats are often associated with women during the menopause, men can also suffer from night sweats and hot flashes. Men should follow the same guidance as women when looking for bedding for hot sleepers and night sweats.
In addition to having an overly warm sleeping environment, night sweats in men can be caused by certain medications or illnesses such as diabetes. If you are concerned, contact the NHS or your healthcare provider.
How to stop night sweats - 10 top tips
- Keep your room cool - Your bedroom should be 17-18ºC when you sleep.
- Make sure your duvet and pillow are made with breathable materials - such as Hungarian goose down for the filling and 100% cotton for the duvet casing.
- Review your duvet tog rating - Go for a lower tog duvet, such as a light 2.5 or 4.5 tog duvet.
- Replace your synthetic or flannel bedding - Choose breathable bedding with temperature regulating and sweat wicking cotton or linen. See scooms Egyptian cotton bedding for cool bed sets.
- Take a shower before bed - A warm shower will trigger your body's natural cooling response. A cold shower can also help you feel cooler but avoid freezing showers as these can be over stimulating and wake you up instead.
- Wear cotton pyjamas - You may be tempted to go commando but cotton unlike satin, silk or polyester lets your skin breathe allowing air to circulate as well as absorbing the moisture instead of repelling it.
- Have a breeze - Keep the window open or point a fan over your body as you sleep.
- Keep your curtains or blinds shut during the day - As long as they aren’t very dark or made of metal this will keep the temperature in your bedroom down.
- Have a glass of water by the bed - Drink when needed but don’t over do it otherwise you’ll be visiting the toilet throughout the night!
- Sleep in the spare room to avoid sharing body heat with your partner - This does seem a bit drastic so maybe try tips 1 to 9 first!
How to choose bedding for night sweats - conclusion
- Opt for naturally breathable duvet fillings - Synthetic duvet fillings are not breathable or moisture wicking.
- Choose a high percentage down duvet for a temperature regulating duvet - Good quality goose down provides 3 to 4 times more air circulation.
- Pick a low duvet tog rating - A 2.5 tog duvet or 4.5 tog duvet that is lightweight with lower insulation is ideal.
- Go for 100% cotton bedding or 100% linen bedding - These breathable, sweat wicking materials help regulate your body temperature as you sleep.
- Use an all natural cotton mattress protector.
- Make sure it's machine washable - The ideal bedding for sweaty sleepers is bedding suitable for regular machine washing so that you can easily keep it clean and fresh. You don’t want to have to pay for dry cleaning on a regular basis!
And finally ...
We are often asked 'What is the best cooling comforter for hot sleepers?' or 'What is the ideal duvet insert for hot sleepers?' A comforter or duvet insert are just different names for a duvet, so you're in the right place with our hot sleepers guide!
Top night sweat FAQS:
What duvet filling should I choose for night sweats?Hungarian goose down duvets provide three to four times more air circulation than synthetic materials allowing moisture to escape more easily. Synthetic bedding is less breathable, traps more moisture and will make night sweats worse. What bedding should I choose for night sweats?Natural down duvets and 100% cotton bed sheets or linen bed sheets are will keep you cool at night. Cotton and linen are both temperature regulating and sweat wicking unlike synthetic materials. What are the ideal sheets for night sweats?Cotton or linen is the are ideal materials for night sweats due to thier temperature regulating and sweat wicking properties, not only for your bedding but also for your nightwear. Cotton and linen unlike satin, silk or polyester lets your skin breathe allowing air to circulate as well as absorbing the moisture instead of repelling it. How can I stay cool during night sweats?Keep your bedroom a cool 17-18ºC, use naturally breathable down duvets and bedding wear cotton nightwear, take a warm shower before bed, shut curtains during the day, sip cold water when needed and make sure you have a breeze from an open window or fan. What is the perfect comforter for hot sleepers?Naturally filled comforters using down provide three to four times more air circulation than synthetic materials allowing moisture to escape more easily, resulting in a cooling comforter. We recommend Hungarian goose down comforters for night sweats and hot sleepers. |
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