Science shows that temperature plays an integral role in sleep quality. Your body needs to stay within a neutral temperature zone to enjoy a restful night’s sleep.
Your body’s ability to regulate temperature plays a big role in how it regulates sleep. During REM sleep, the brain’s temperature-regulating cells switch off, and your temperature is impacted by your bed and sleeping surface. At this stage of the sleep cycle, you may begin to sweat and overheat. If your bed and sleeping surface can't breathe and disperse moisture effectively, your body temperature may start to rise. Staying cool reduces sleep disturbances and helps you get a good night’s sleep.
Natural materials such as wool and horsehair allow the sleeping surface to breathe and wick away moisture. This helps you to maintain an optimal, even temperature throughout the night. Synthetic fibres, such as latex and foams, can cause sweating because they can't breathe and tend to retain heat.
From the perfect bedding for warm nights to a sleeping surface rich in natural materials, we’ve compiled a guide to help you keep cool and enjoy restorative sleep.
In a warm sleep environment, we are more likely to have nightmares. We may also experience sleep fragmentation. So, at night, we optimally want to be in a thermal neutral zone, which is on the slightly cooler side.
Natural Materials
Choosing natural materials for your bedding helps regulate your body’s temperature, resulting in deeper, more relaxing sleep. Silk, linen, and cashmere are summertime classics, thanks to their soft, lightweight textures. Whilst wool and horse tail hair may not spring to mind when it comes to keeping cool, these natural fibres boast wonderful moisture-wicking properties to help regulate your body temperature.
To quickly change to a natural sleeping surface, a topper is a great solution. Filled with naturally breathable materials, toppers can instantly elevate your summer sleep. A mattress protector is another bedding element often overlooked during the warmer months. However, a climate control mattress protector continues to enhance breathability while helping keep the sleeping surface clean and dry. Ours is filled with Tencel fibres, which disperse moisture and keep it away from the skin to help combat overheating and keep you cool. You can also machine-wash it to keep it fresh and hygienic.
Bedding
Every element of your bedding should help regulate your temperature. If you prefer goose down, choose a lower tog, such as 4.5, for warmer months, and a higher tog for winter. A natural down duvet controls your body’s temperature well, making it a great choice year-round.
An alternative to down is a pure silk duvet. The super-soft natural fibres help wick moisture away from your skin, preventing overheating. Our silk duvet also comes with a soft Tencel cover, making it perfect for balmy summer nights.
Ensuring your bedding fits the season is key. Switching from winter bedding to a lighter weight or different material will make a big difference to your summer sleep. Upgrading to a higher tog rating will keep you comfortable during the colder months.
A good choice of bed linen for the warmer months is percale cotton. High-quality percale combines extra-long staple fibres and high thread count to create the perfect balance of breathability and softness. For an ultra-lightweight, super-soft feel, choose Giza cotton, which has the longest and finest fibres available. The Drift collection is available in both a 400-thread-count and an ultra-fine Giza 87 cotton at 500-thread count.
Airflow
If the temperature of your bedroom or sleep environment rises above 23.8°C (75°F), it can disturb your sleep and may even wake you. To keep the temperature down on extremely hot days, it may help to reduce the hot air and sunlight that enter the space during the day. Keep certain doors and windows shut, with blinds and curtains closed. When the temperature drops, the evening breeze and cooling night air can then enter the space.
Pyjamas
Cotton pyjamas are a classic bed attire for every season. They offer great breathability and help to combat overheating during warmer weather. If you prefer a softer feel, silk is a wonderful alternative. Super soft on your skin, natural silk fibres wick away moisture while you sleep, helping maintain your normal body temperature.
By keeping cool and minimising disturbances, you can enjoy a restful night’s sleep on the warmest and coldest nights.
Mindful moments
The hours leading up to your bedtime are the most crucial for a restful night’s sleep. Getting into a habit of avoiding technology and blue light will allow your brain to prepare for rest. Meditation and yoga have also been shown to help us relax and put our minds at ease. If you need extra help, try burning essential oils to create a calming atmosphere in your bedroom.
Certain natural fragrances, when burned, can help improve air quality. Eucalyptus is especially great during the summer months, as it is known to open up air pathways and cleanse high-traffic spaces, which is especially helpful for those struggling with seasonal allergies and hay fever.
And lastly, if you find yourself tossing and turning, allow yourself to reset by leaving your bed completely for at least 15 minutes. In that time, focus on a very simple, relaxing task like reading a few pages from your favourite book or doing a gentle stretch. This will stop you from associating your bed with restlessness and unwanted thoughts, and instead will help your mind perceive it again as a peaceful place of rest.
