It is absolutely normal for your body temperature to rise a little bit when you are sleeping. There can be external and internal forces involved in this. Follow this article to learn more about why I get so hot when I sleep and what I can do to control my body temperature at night.
When a person feels hot when they are trying to sleep it may be because of some external force like a hot environment or their clothing. There is also a possibility that a person is feeling hot because of an internal force like hormonal changes or some disease. It is also possible that if a person was in some sort of physical activity like exercise or sex then, their body temperature will also rise.
A person can deal with external forces by changing their bedding or making their room more cool and they deal with internal forces like if their body is heating from inside then, drinking a chilled glass of water can help a person cool down. If a person is battling a disease that is making their body heat up then, it is best for you to consult your doctor before you try something else.
Follow this article to explore more about why I get so hot when I sleep and what I can do to control my body temperature at night.
Table of Contents
Why do I get so hot when I sleep at night?
There are many causes why a person might feel hot at night. Maybe they are struggling with an illness or maybe they are experiencing hormonal changes which is why their body temperature gets hot when they are trying at night. Following are some reasons why you get so hot when you are trying to sleep.
- Room temperature
- Bedding and sleepwear
- Physical activities before sleeping
- Medications
- Hormonal changes
- Illness
Room temperature:
If your room temperature is hot and there is no source of ventilation or there is no fan or air conditioner that is working then, your room will be hot and humid. This will lead to sweating and you will naturally feel hot. Your body temperature will rise and you will not be able to sleep peacefully. In that case, you must shift your room or make a source of ventilation in your room.
Bedding and sleepwear:
Your bedding and your sleepwear plays a huge role in your body temperature. If you have a thick bedding and quilt then, your body temperature will rise because of the heat that is radiating from your bedding. Also, if you are wearing sleepwear that is made from a thick fabric then, you will feel hot. It is best if you wear something breathable when you are going to sleep.
Physical activities before sleeping:
If a person is involved in any physical activity before sleeping like they were doing exercise or they were involved in any sexual activity before sleeping then, it is natural that their body temperature will heat up. It is suggested that a person must finish up all the physical activities at least one hour before going to bed.
Medications:
Another major reason that your body might get heated up is because of the medications that you take. Some medications increase your metabolism and can also cause hormonal changes in your body. This will result in an increase in your body temperature that will make you feel hot when you sleep.
Hormonal changes:
Hormonal changes are also one of the major reasons why your body temperature might rise. The hormonal imbalance will make it difficult for you to have a cool sleep. It is mostly found in women, it is caused by the lack of estrogen in a person’s body. Hormonal changes can cause night sweats, it is also a result of menopause. Also, when a woman is pregnant the body temperature will also rise because of the changes in her body and hormones.
Illness:
If a person is suffering from a medical condition like an illness or an infection then, there is a possibility that their body temperature will rise. The illness will cause changes in their body and it can also give a person night sweats. There are many illnesses responsible for that like flu, cancer, pneumonia, bacterial infections, heart diseases, chronic stress, and strep throat.
What can I do to control my body temperature at night?
Every person wants to have a good night’s sleep and no one wants to ruin their sleep because of night sweats. If you ever experience a situation like this then, following are some ways through which you can control your body temperature at night.
- Drinking cool liquids
- Change your environment
- Take a shower
- Wear breathable clothing
- Heat regulating supplements
- Talk to a doctor
- Apply cold to key points
Drinking cool liquids:
If you feel hot from inside and your environment and your bedding has nothing to do with it then, it is best for you to drink chilled water or juice. This will immediately cool your system down and you will feel much better. It is best for you to keep a cool water bottle near your bed so you can drink water and stay hydrated.
Change your environment:
If you are feeling hot because of the external forces like your room temperature or your bedding then, it is best if you change your environment. Use a quilt that is not heavy or made from a thick fabric, your mattress should be soft and comfortable, and open your windows for ventilation. By doing this you will be able to have a cross breeze and you will not feel suffocated.
Take a shower:
When you feel hot and you are not able to sleep properly then, it is best to take a cold shower or have a bath. This will help release heat from your body and it will also give a cooling sensation to your mind. You will be able to sleep properly after taking a cold shower. Taking a bath or a shower will reduce your body heat and make you feel cool externally.
Wear breathable clothing:
It will be best if you wear thin material and breathable clothing when you are going to bed. Do not wear fitted clothes, wear loose clothes. It will help your body breathe more and release tension from your body. This will also help you sleep in a relaxed manner and you will be able to avoid night sweats if you are comfortable when you are going to sleep.
Heat regulating supplements:
If a person is facing problems while sleeping because of an illness or an infection then, it is best for them to consult a healthcare professional and talk about taking some heat regulating supplements. These supplements will help in regulating the heat of your body and balance your hormones. Most of the time when a person is experiencing excessive body heat, it is because of the lack of estrogen. These supplements will help in balancing your estrogen levels and control your body temperature. These supplements will help you sleep peacefully.
Talk to a doctor:
If your body temperature is not going down even after doing all the necessary things then, it is best for you to consult a healthcare professional. A doctor will surely tell you if there is an illness or an infection in your body. When a person is suffering from thyroid problems their body temperature will also rise and they will not be able to sleep properly because of the heat.
Apply cold to key points:
If you feel hot when you are about to sleep then, you can apply something cold like a wet towel or an ice cube to the key points in your body. The key points are your wrist, neck, and temples. You will instantly feel better and you will also be able to sleep properly.
What are some foods that can cool down your body heat?
If you are feeling hot and you have checked everything, from your bedding to your windows. If there is no external factor involved then, it will be good for you to try and cool down your body heat through some foods or liquids. Following are some food items that can help you reduce your body heat.
- Water
- Watermelon
- Cucumbers
- Curd
- Coconut water
- Mint leaves
- Aloe vera
- Buttermilk
- Green leafy vegetables
- Citrus fruits
- Avocado
Water:
It is absolutely supreme to keep your body hydrated. A person must drink at least eight glasses of water to keep their body hydrated. If you ever feel so hot that you are not able to sleep properly then, drinking cool water can help you reduce your body heat. You will immediately feel good.
Watermelon:
Watermelon is a fruit that has the most amount of water in it. More than 90% of the fruit consists of water. It is rich in antioxidants and minerals. If you ever feel hot and there is no external factor involved then, you can eat cool watermelon and it will provide your body the much needed water and antioxidants.
Cucumbers:
Just like watermelon, cucumbers are also high in water and fibers. If your body is feeling hot then, you can eat cucumbers to reduce your body heat. Cucumbers will also help you fight constipation that might be there because of your body temperature. So, when you feel so hot that you are not able to sleep properly at night then, eating cucumbers can help you reduce your body heat and sleep peacefully.
Curd:
Curd is one of the best sources to keep your body hydrated and to reduce your body heat. When a person consumes too much meat or chicken then, their body temperature will be higher than usual. Consuming curd will balance your body temperature and keep your body cool. It is best to have some curd when you cannot sleep at night because of your body heat.
Coconut water:
If you do not feel like drinking plain water then, coconut water is another source of minerals and hydration. It will keep your body hydrated. You can keep your coconut water in a bottle inside your fridge and drink whenever you feel hot. It will cool down your body temperature and you will feel good.
Mint leaves:
Mint leaves have cool internal temperature so, when you feel so hot that you are not able to sleep properly then, it is best to consume some mint leaves. Taking mint leaves as it is may not be possible for you, so you can consume them by mixing them with your juice or beverages. Drinking beverages with mint leaves will reduce your body heat, it is best that you put them in your regular water as well. This will balance your body heat and you will not feel hot.
Aloe vera:
Aloe vera soothes your body and your skin if you take it daily. It can cool down your body in a soothing manner. Whenever you feel hot, you can apply aloe vera on to the key points of your body and instantly you will feel a cooling sensation. It will be best for you if you make aloe vera a part of your daily diet and your skincare routine.
Buttermilk:
Most of the time when a person is internally feeling hot, they are facing problems in their gut. If you consume buttermilk then you will feel your body heat reduce. Buttermilk is a dairy product that is rich in protein and it will help your body temperature to cool down. When you feel hot at night and you are not able to sleep then, consuming buttermilk can help you.
Green leafy vegetables:
Cauliflower, spinach, cabbage, lettuce, and so much more. These vegetables can help store water in your body and bring your body heat down. These green vegetables are rich in water content and have a lot of nutrients. It will help you reduce your body heat, especially at night when you cannot even sleep because of the heat. Eating green vegetables can help you reduce that heat and you will be able to sleep peacefully.
Citrus fruits:
Citrus fruits such as oranges, limes, and grapefruits are rich in vitamin C. Having citrus fruits can bring down the heat in your body and you will be able to continue with your daily life without any disturbance. At night when you feel hot and you are not able to sleep properly then, having a citrus fruit will help you calm down.
Avocado:
Avocados have healthy fats in them. When a person is consuming too much meat then, the fats from the meat will absorb water from your body and this will make your body heat up. If you consume avocados daily then, it will help preserve the water in your body and reduce your body heat.
Conclusion:
It is natural for your body to heat up at night, especially if there is an external force involved. Like when your bedding is thick, you are wearing a nightwear that is made from a thick fabric, or there is no room for ventilation where you are sleeping. In that case it is necessary to change your environment if you want to reduce the heat and sleep peacefully at night. You can also take a cold shower or bath, that will also help in reducing the heat from your body and you will be able to have a good night’s sleep.
You can also try to put something cold like an ice cube or wet towel on the key points of your body like your neck, temples, and your wrists. You can also try drinking cold water or juice to cool yourself from inside. You will immediately feel a cooling sensation and it will make you feel good. You should also consult a doctor if this happens every night. Maybe your high body heat is because of an illness or an infection.
