Help me regulate my temperature while sleeping
March 16, 2018 9:24 AM Subscribe
I seem to have trouble remaining at a comfortable temperature while sleeping. My theory is that I get cold and then ball up into a fetal position, which causes me to sweat copiously.
No matter how many blankets I use, the margins of the bed get cold since I don’t have enough body heat to warm them up. As a result, I slowly fold my limbs inward until I’m a sweaty ball. I need some way to keep the bed consistently warm and inviting so that I’m encouraged to stretch out and remain that way throughout the night.
Heating pad? Electric blanket? I feel kind of weird about leaving something on and plugged in all night, but I’m guessing that these things are rigorously tested for regular, prolonged use…
Any thoughts you can provide would be great. Thanks!
No matter how many blankets I use, the margins of the bed get cold since I don’t have enough body heat to warm them up. As a result, I slowly fold my limbs inward until I’m a sweaty ball. I need some way to keep the bed consistently warm and inviting so that I’m encouraged to stretch out and remain that way throughout the night.
Heating pad? Electric blanket? I feel kind of weird about leaving something on and plugged in all night, but I’m guessing that these things are rigorously tested for regular, prolonged use…
Any thoughts you can provide would be great. Thanks!
i give her some well-meaning crap about it, but my wife recently invested in an old-fashioned hot water bottle and she loves it. Not quite as effective as an electric blanket but it does avoid the "leaving this plugged in all night" issue.
posted by dismas at 9:27 AM on March 16, 2018 [3 favorites]
posted by dismas at 9:27 AM on March 16, 2018 [3 favorites]
I sweat A LOT at night, like occasionally I wake up and my sleeping clothes are plastered to me like I wore them in the shower, and saw a tip somewhere on the Green recently about wearing socks to bed to cut down on sweating, and it actually has worked the few times I've remembered to do it. Maybe helping your extremities stay warm is the trick? No idea, but worth a shot.
posted by jabes at 9:28 AM on March 16, 2018 [2 favorites]
posted by jabes at 9:28 AM on March 16, 2018 [2 favorites]
What kind of bedding do you have? I never use top sheets because I don't think they do a good job of keeping heat in. What actually comes into contact with me as the first layer is a "microfleece" blanket that seems to hold onto heat well and make me feel cozy.
posted by AppleTurnover at 9:31 AM on March 16, 2018
posted by AppleTurnover at 9:31 AM on March 16, 2018
Some cheaper/synthetic sheets or pyjamas (e.g. polyester) don't breathe well so sweat can't evaporate. I don't know what kind of bedding you have but cotton or flannel may help. We use double thick fleece "tie blankets" on top of quilts and they're very warm and light but easy to toss on the floor if needed at 2 AM. The "breathing" thing isn't an issue because they are not next to the skin.
posted by ShadePlant at 9:31 AM on March 16, 2018 [1 favorite]
posted by ShadePlant at 9:31 AM on March 16, 2018 [1 favorite]
What are you wearing to bed? I have found that having a big sleep t-shirt and a sweatshirt on oddly alleviates this problem (I know, it seems counter-intuitive). My guess why this works is the same reason jabes guessed at.
posted by whitetigereyes at 9:33 AM on March 16, 2018
posted by whitetigereyes at 9:33 AM on March 16, 2018
I stay warmer with socks on.
We also have a heated mattress pad, which I primarily use to warm the bed up before I get into it, as if I leave it on, it will be too warm for me. But it does a lovely job of heating up the bed and keeping it warm if you need it!
posted by needlegrrl at 9:49 AM on March 16, 2018
We also have a heated mattress pad, which I primarily use to warm the bed up before I get into it, as if I leave it on, it will be too warm for me. But it does a lovely job of heating up the bed and keeping it warm if you need it!
posted by needlegrrl at 9:49 AM on March 16, 2018
I have a heated mattress pad and it has changed my life. It's wonderful! It's got two zones so I can keep mine on level 2 all night long (fine for me), and Herr Vortex cranks his up to 5 about an hour before bed, and then turns it off when he gets in. He only needs it warm as he's falling asleep and then it cools off the rest of the night.
posted by Elly Vortex at 9:51 AM on March 16, 2018
posted by Elly Vortex at 9:51 AM on March 16, 2018
If I go to bed cold, it takes forever to warm up, but when I do, I may get too hot. I have used an electric blanket to pre-heat the bed - that works well, as does a hot water bottle. I sometimes use an old aluminum scout canteen as a hot water bottle. Now I use a down comforter which gets warm very fast. Socks help, wearing a hat helps.
I keep the house chilly at night, and like to read before sleep, so I often wear a fleece hat and a shawl to bed, and it feel quite Victorian but is effective.
posted by theora55 at 10:13 AM on March 16, 2018
I keep the house chilly at night, and like to read before sleep, so I often wear a fleece hat and a shawl to bed, and it feel quite Victorian but is effective.
posted by theora55 at 10:13 AM on March 16, 2018
Wear a hat. I also wake feeling cold but drenched in sweat, but I started wearing a hat and it's fixed my sleeping temperature.
posted by some chick at 10:20 AM on March 16, 2018 [1 favorite]
posted by some chick at 10:20 AM on March 16, 2018 [1 favorite]
I lived on a boat for about a year, in Portland. Being in a giant tub of cold water makes things chilly. A wise captain I know recommended a heated mattress pad. It helped a great deal and I would recommend one. I left the half I slept on at whatever setting was comfortable depending on how cold it was the whole night with no problems, and I saved it when I sold the boat. I used it with a down comforter.
posted by OneSmartMonkey at 10:23 AM on March 16, 2018
posted by OneSmartMonkey at 10:23 AM on March 16, 2018
Definitely heated mattress pad. I get too hot if I leave it on overnight, but I put it on before bed to toast everything up, and my bedding retains the heat nicely.
posted by radioamy at 11:10 AM on March 16, 2018
posted by radioamy at 11:10 AM on March 16, 2018
Electric blankets have been safely warming people since the 50s and maybe longer. Give it a try.
posted by JimN2TAW at 12:33 PM on March 16, 2018
posted by JimN2TAW at 12:33 PM on March 16, 2018
I’m really surprised nobody has suggested you get a wool duvet. I used to go to bed feeling really chilly and wake up extremely warm- then I have to get out of bed to cool off, usually getting a sugary snack urgh. Getting a wool duvet and using a hot water bottle for my feet and kicking it out later if I need to (plus Pima cotton pj’s) has made things a lot better.
posted by catspajammies at 1:27 PM on March 16, 2018
posted by catspajammies at 1:27 PM on March 16, 2018
HEATED MATTRESS PAD. when we lived in a cold apartment with no heat it was a life saver. so toasty! and now that i live somewhere with heat, it's still nice to crawl into a heated bed and snuggle in. the one i have has "zones" and auto shuts off after 10 hours.
posted by misanthropicsarah at 1:35 PM on March 16, 2018
posted by misanthropicsarah at 1:35 PM on March 16, 2018
My parents have used an electric blanket in the winter for at least as long as I've been alive. Nobody has burned up yet. They're quite safe.
For reference, the resistive-heating devices you're familiar with—toasters and space heaters—draw about 1500 watts (assuming you live in the US). Electric blankets draw about 75-100 watts, although they are often rated for more than that to provide an additional margin of safety.
Underwriters Laboratories sets the safety standards for electric blankets. If you aren't diabetic or someone with nerve damage that might affect your body's ability to respond to heat, you're fine.
posted by Anticipation Of A New Lover's Arrival, The at 4:08 PM on March 16, 2018
For reference, the resistive-heating devices you're familiar with—toasters and space heaters—draw about 1500 watts (assuming you live in the US). Electric blankets draw about 75-100 watts, although they are often rated for more than that to provide an additional margin of safety.
Underwriters Laboratories sets the safety standards for electric blankets. If you aren't diabetic or someone with nerve damage that might affect your body's ability to respond to heat, you're fine.
posted by Anticipation Of A New Lover's Arrival, The at 4:08 PM on March 16, 2018
This winter I went to Sweethome and got their top recommendation for electric blankets and have been very happy with it, on the lowest setting. Quite often, I'm warm enough with turning the blanket on, but I have a cotton duvet on top (it's not really a duvet but I can't think of the word for a lightly quilted bed topper).
posted by MovableBookLady at 6:30 PM on March 16, 2018
posted by MovableBookLady at 6:30 PM on March 16, 2018
Also, I got the next size up so it would hang over the sides a lot and keep cold air out.
posted by MovableBookLady at 6:32 PM on March 16, 2018
posted by MovableBookLady at 6:32 PM on March 16, 2018
I use a space heater when it is very cold, set on very low, to warm the room slightly. This means I am not freezing when I go to bed. If the temperature in the room drops too much, I pile too many blankets on or use an electric blanket and wake up covered in sweat and freezing because of it. The space heater mitigates the chill just enough.
posted by Armed Only With Hubris at 6:44 PM on March 16, 2018
posted by Armed Only With Hubris at 6:44 PM on March 16, 2018
I asked a similar question a few years ago and the answer was heated mattress pad. It really made a huge difference - I think I was also getting in bed freezing, and overheating while trying to warm all that cold bed. Now I get in a toasty bed, click the heater off, and sleep comfortably all night.
posted by raspberrE at 8:14 PM on March 16, 2018
posted by raspberrE at 8:14 PM on March 16, 2018
There are a handful of variables to consider here: What temperature is your bedroom, and can you adjust it a degree or two? What are you wearing to sleep in? What is your current bedding setup?
For many years I would wake up drenched in sweat in the winter. Here's what I did to change that:
1. Bumped up the overnight temperature two degrees. (This may or may not be an option for you.)
2. Tried sleeping in different materials. When I sweat in cotton, it's awful and doesn't dry quickly. I have found that light weight wool long underwear (not cheap) or the lightest weight Uniqlo Heattech (very affordable) helps me regulate my temperature and dries quickly when I do sweat. (This has been an incredible help, to be honest.)
3. Wear warm socks. If they're loose, they're easy to take off in the middle of the night without waking yourself up too much.
4. Think layers for your bedding so you can adjust as needed. Year round, we use sheets and a comforter. In the fall and spring we add a fleece blanket between the top sheet and comforter. In the winter, we add another fleece blanket on top of the comforter. Sometimes I'll get too warm with the top fleece blanket, and it's easy to fold it down without waking my partner.
Best of luck in finding a solution!
posted by metarkest at 3:56 AM on March 17, 2018
For many years I would wake up drenched in sweat in the winter. Here's what I did to change that:
1. Bumped up the overnight temperature two degrees. (This may or may not be an option for you.)
2. Tried sleeping in different materials. When I sweat in cotton, it's awful and doesn't dry quickly. I have found that light weight wool long underwear (not cheap) or the lightest weight Uniqlo Heattech (very affordable) helps me regulate my temperature and dries quickly when I do sweat. (This has been an incredible help, to be honest.)
3. Wear warm socks. If they're loose, they're easy to take off in the middle of the night without waking yourself up too much.
4. Think layers for your bedding so you can adjust as needed. Year round, we use sheets and a comforter. In the fall and spring we add a fleece blanket between the top sheet and comforter. In the winter, we add another fleece blanket on top of the comforter. Sometimes I'll get too warm with the top fleece blanket, and it's easy to fold it down without waking my partner.
Best of luck in finding a solution!
posted by metarkest at 3:56 AM on March 17, 2018
I used to have sleep temperature regulation issues too! Here are some things that helped me...
Wool duvet!! I use it all year long and it’s
amazing. Keeps me warm in the winter and cool in the summer. Also recently I was given a wool mattress topper and so far it’s great. I use 100% cotton sheets too. If it’s extra chilly out I have a warm shower or bath before bed. Or having a warm foot bath also helps. Anything to warm yourself up a little before jumping into bed. Maybe have a cup of ginger tea.
The thing that really helped, and maybe you don’t have the same issues as me, is acupuncture. I used to be freezing before bed so I’d put on lots of layers and wear socks but then wake up sweating and too hot. It was terrible! I go to acupuncture semi regularly (couple times a month) and now my temperature while sleeping is steady eddy. Where I live there’s a community acupuncture space so it’s totally affordable.
posted by platebowl at 9:09 AM on March 17, 2018
Wool duvet!! I use it all year long and it’s
amazing. Keeps me warm in the winter and cool in the summer. Also recently I was given a wool mattress topper and so far it’s great. I use 100% cotton sheets too. If it’s extra chilly out I have a warm shower or bath before bed. Or having a warm foot bath also helps. Anything to warm yourself up a little before jumping into bed. Maybe have a cup of ginger tea.
The thing that really helped, and maybe you don’t have the same issues as me, is acupuncture. I used to be freezing before bed so I’d put on lots of layers and wear socks but then wake up sweating and too hot. It was terrible! I go to acupuncture semi regularly (couple times a month) and now my temperature while sleeping is steady eddy. Where I live there’s a community acupuncture space so it’s totally affordable.
posted by platebowl at 9:09 AM on March 17, 2018
Stick a foot out from under the covers. I'm assuming your room isn't freezing cold, but it might still work... I live in a drafty apartment in SoCal US with AC in the bedroom for when it's really hot and heat in the living room for when it's really cold. Outside of those few weeks a year when it's hot/cold the bedroom is basically ambient temperature which can range from 50F to 90F.
Sticking your foot out from under the covers acts like a magical thermostat to let your body know just how cold/hot it really is. You would think that your head/hands/arms would serve that purpose just as well, but they don't. (I think fingers/arms/head are important to your body more so than feet, so they don't work as well as feet for the thermostat.
Your foot will be cold, but only for a few minutes. Then your body will warm it up, and having that "how cold is it" information makes your body warm up without piling on the blankets so much that you wake up in a sweat.
Also handy... sleeping on your side with your back burrowed into a body pillow and blankets piled over your top, but your front not covered or half covered. This way you can easily (in your sleep) burrow back into the warm place or scoot out into the cooler place.
For warming up the bed in the first place... I'm convinced that laying on your side is better... Your front/back are warming up the air under the covers and your sides are leaking heat into your bed/blankets. Laying on your back/front is the opposite, your back/front heat is getting sucked into the bed/blanket and only your sides are heating up the air under the blanket.
Also, if you do it right, you can hang a foot over the edge of the bed all nice and covered (but open towards down) and leave a gap in the blankets around your head, and as the heat builds up it will create a draft that comes in around your dangling foot and escapes around your head (because science).
I've spent way too much time trying to hack my sleep cozy...
posted by zengargoyle at 12:53 PM on March 17, 2018 [1 favorite]
Sticking your foot out from under the covers acts like a magical thermostat to let your body know just how cold/hot it really is. You would think that your head/hands/arms would serve that purpose just as well, but they don't. (I think fingers/arms/head are important to your body more so than feet, so they don't work as well as feet for the thermostat.
Your foot will be cold, but only for a few minutes. Then your body will warm it up, and having that "how cold is it" information makes your body warm up without piling on the blankets so much that you wake up in a sweat.
Also handy... sleeping on your side with your back burrowed into a body pillow and blankets piled over your top, but your front not covered or half covered. This way you can easily (in your sleep) burrow back into the warm place or scoot out into the cooler place.
For warming up the bed in the first place... I'm convinced that laying on your side is better... Your front/back are warming up the air under the covers and your sides are leaking heat into your bed/blankets. Laying on your back/front is the opposite, your back/front heat is getting sucked into the bed/blanket and only your sides are heating up the air under the blanket.
Also, if you do it right, you can hang a foot over the edge of the bed all nice and covered (but open towards down) and leave a gap in the blankets around your head, and as the heat builds up it will create a draft that comes in around your dangling foot and escapes around your head (because science).
I've spent way too much time trying to hack my sleep cozy...
posted by zengargoyle at 12:53 PM on March 17, 2018 [1 favorite]
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posted by something something at 9:27 AM on March 16, 2018