Hot flashes affect about80% of women, and on average they occur regularly for about seven years. When hot flashes occur at night, they’re known as night sweats, and can have long lasting effects on your sleep hygiene.
Beyond the fatigue it can cause during the day, not getting a good night’s sleep can cause other adverse health problems, according to theAmerican Academy of Sleep Medicine. Your bedding and bedroom environment can make a huge difference in the quality of your sleep, and may provide some relief from nighttime hot flashes.
Learn about our favorite cooling mattress pad that can help you regulate your body temperature and help with your hot flashes. And, of course, we recommend you talk to a doctor if your hot flashes are consistently disturbing your sleep.
The Brentwood Mattress Pad
TheBrentwood Mattress Pad combines comfort with cooling properties — you’ll feel like you’re on a cloud when you try it, but won’t become overheated. Our mattress pads are thicker than most, as the fill ranges from 35.5 oz (twin) to 69 oz (king). The thickness of the pad (filled with lofty, EcoPure recycled poly batting) allows for more air flow between your body and your mattress, helping keep you cooler. And the top and bottom are 100% cotton, which is one of the most breathable fabrics.
While we prioritize comfort, we also pride ourselves on pioneering the most easy-to-change sheets and bedding products. Our mattress pad, rather than attaching to your mattress like a fitted sheet, is equipped with four elastic bands that you can place around the corners of your mattress. It stays secure, but is remarkably easy to take off and put back on for when the time comes to throw it in the washing machine.
Best cooling bedding for hot flashes
While investing in a cooling mattress pad is a great first step to decrease the effects of nighttime hot flashes, you should also consider how your mattress and bedding are affecting your body’s temperature.
Latex mattresses and mattresses with coils or springs allow for the most circulation, whereas memory foam mattresses notoriously trap heat. Natural fabrics will take your bedding game to the next level — cotton sheets and pillowcases stay crisp and cool, and help wick sweat away if you experience night sweats.
Changing your environment can help you sleep better.
If you experience nighttime hot flashes, you may find that changing your sleep environment (i.e. your bedroom) may minimize their effects. The temperature of your bedroom may be the make or break to whether you get a good night’s sleep.
While scientists are still learning more about the body’s physiological changes during sleep, research suggests that as we fall asleep,our body temperature drops by about1 to 2°F.
Researchers believe that sleep is induced as our bodies cool down; during the REM period, our body temperature is at its lowest. So if environmental factors make us too hot, our sleep quality decreases and the heat may wake us up. In addition to switching to cooling, more breathable bedding, you can increase circulation in your bedroom with a fan or by opening your windows and door.
There are other simple changes to your routine that can make a huge difference in the quality of your rest and minimize the effects of your hot flashes.
- Change your sheets or pillowcases at least once a week.
- Take a cool shower before bed.
- Decrease intake of spicy foods, especially before bed; consuming alcohol may also contribute to higher body temperature.
- Avoid exercising before bed — if you’re not a morning exerciser, try to work out when you get home from work, rather than before bed.
Wear light, breathable pajamas made of natural fabrics (i.e. cotton). Lightweight pajamas actually wick sweat away from your body,keeping you cooler than if you were sleeping nude.
While we don’t recommend trying these suggestions in lieu of medical advice, wedo suggest using them in conjunction for whatever your doctor recommends. The right bedding and sleep environment can make a difference in the quality of your sleep and help you deal with bothersome, nighttime hot flashes.
SHOP CRISP, COOL, PERCALE COTTON SHEETS