Suffering from night sweats and hot flushes or a really hot sleeper? Looking for the best duvet for the menopause or night sweats? Read our guide to the best duvet and bedding for night sweats and our 10 top tips for preventing night sweats.
4 quick tips for dealing with night sweats:
- Go natural - synthetic bedding is not as breathable or moisture wicking.
- Choose a high % down duvet for a temperature regulating duvet - provides 3 to 4 times more air circulation.
- Pick a low duvet tog rating - a 2.5 tog or 4.5 tog duvet with its lower insulation is ideal.
- Keep it 100% cotton or linen - for all your sheets, duvet covers & pillowcases.
(And don't worry, there's no need to start sleeping in a hammock!)
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OUR GUIDE TO THE BEST BEDDING FOR NIGHT SWEATS:
Covering the best duvet for night sweats, sweaty sleepers and the menopause:
- What is the best 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?
- What are night sweats?
- Night sweats for men
- Best mattress for night sweats and hot sleepers
- What is the most common cause of night sweats?
- How can you stop night sweats? - 10 top tips!
THE BEST 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
- Hungarian goose 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 and cooling bedding. It 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. In our view, not such a comfortable option and wool duvets also don’t have that cosy drape that you get with a luxurious down duvet.
SYNTHETIC DUVETS - Synthetic duvets are not cooling to sleep under. They are not very breathable and therefore trap more moisture, creating a hot, damp environment that will make night sweats worse.
THE RIGHT DUVET TOG RATING FOR NIGHT SWEATS
The duvet tog rating also needs to be appropriate for the time of year. The higher the tog, the more warmth the duvet will provide so if you are suffering from night sweats or you are a hot sleeper then a lower tog duvet such as a 2.5 tog or 4.5 tog will be less insulating and help you to sleep better.
An all seasons duvet with two duvets that can be fixed together can be an ideal choice. An all season duvet is made up of two duvets, a lighter duvet plus a warmer duvet. We offer three different All season duvet combinations, a 13.5 tog, a 11.5 tog and a 7 tog.
Our 7 tog all seasons comes with a light summer 2.5 tog and a summer 4.5 tog duvet, the ideal all seasons duvet option for summer nights and hot sleepers.
THE BEST SHEETS FOR NIGHT SWEATS & HOT SLEEPERS
The best sheets for night sweats and hot sleepers are 100% cotton sheets or 100% linen sheets which will help keep you cool at night. Cotton bed sheets and linen bed sheets are both temperature regulating and sweat wicking. If you are a very hot sleeper or the nights where you live are really warm, then using a cotton or linen flat sheet or duvet cover without the duvet could provide just the right temperature for you.
So, if you want a cool duvet cover make sure you replace your synthetic, flannel or satin sheets, pillowcases and duvet covers with 100% cooling linen or cotton sheets, pillowcases and duvet covers.
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 sleep best 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.
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 the best bedding for hot sleepers and night sweats.
In addition to having an overly warm sleeping environment, night sweats in men can be caused certain medications or illnesses such as diabetes. If you are concerned, contact the NHS or your healthcare provider.
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 best 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. Our view is that the best cooling mattresses are made with all natural materials.
WHAT IS THE MOST COMMON CAUSE OF NIGHT SWEATS?
If you don’t think your night sweats are for either of those reasons, then it may be because of a medical condition or illness or as a result of the menopause. If you are not sure why you are experiencing night sweats, 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) - often because of Diabetes
- alcohol or drug use
-
a harmless condition called hyperhidrosis that 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.'
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 from breathable materials - such as naturally breathable Hungarian goose down.
- Review your duvet tog rating - Go for a lower tog duvet, such as a light summer 2.5 tog duvet or summer 4.5 tog duvet.
- Replace your flannel or satin sheets, pillowcases and duvet covers with temperature regulating and sweat wicking cotton or linen bedding and bed sheets as well as linen duvet covers. See scooms Egyptian cotton bed linen 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!
AND FINALLY ...
We are often asked 'What is the best cooling comforter for hot sleepers?' or 'What is the best 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!
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TOP NIGHT SWEATS AND DUVET FAQS:
What is the best duvet filling for night sweats?
Hungarian goose down duvets and their fillings 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 is the best bedding for night sweats?
Natural down duvets and 100% cotton bed sheets or linen bed sheets are the best bedding to keep you cool at night. Cotton and linen are both temperature regulating and sweat wicking unlike synthetic materials.
What material is best for night sweats?
Cotton or linen is the best material for night sweats due to its 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 in night sweats?
Keep your bedroom a cool 17-18ºC, use naturally breathable 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 best 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 as the best comforter for night sweats and hot sleepers.
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