Keep Chillin’: 4 Ways to Stay Cool While Sleeping

Getting a good night’s sleep can be challenging when you have sleep apnea. Heat can make matters even worse by causing discomfort, sweating, and difficulty staying asleep. While keeping your bedroom cool won’t treat sleep apnea itself, creating a comfortable sleeping environment may help you rest more comfortably. Here are 4 ways to stay cool at night if you have sleep apnea.

1. Keep Your Bedroom Cool and Well-Ventilated

Start by lowering the temperature in your bedroom before going to bed. A fan or air conditioner can help maintain a comfortable temperature throughout the night. If outdoor conditions allow, opening a window can also improve airflow.

Avoid making the room excessively cold, however. The goal is to create a comfortable environment that helps you relax and remain asleep rather than causing you to wake up because you’re too cold.

2. Choose Breathable Bedding and Sleepwear

Heavy blankets and non-breathable fabrics can trap heat against your body. Instead, choose lightweight pajamas and bedding made from breathable materials.

Cotton and other moisture-wicking fabrics may help you stay more comfortable by allowing heat and moisture to escape. You may also want to use thinner sheets during warmer months and keep heavier blankets nearby if temperatures drop overnight.

3. Have an Evening Shower

Not only can it promote sleep by helping the body relax, but a lukewarm or cool shower can do wonders to lower your body temperature as well. You can even lather up with some lavender soap as it’s a known sleep aid!

Lighting some candles and having a long, relaxing bath is an excellent idea, though you may find it too uncomfortable to sit in cooler water for that long.

4. Stay Hydrated During the Day

Staying adequately hydrated can help you feel more comfortable during warm weather. Drink water regularly throughout the day, particularly if you’re sweating more than usual.

It’s generally better to avoid drinking large amounts of fluid immediately before bed, since frequent trips to the bathroom can interrupt your sleep. Limiting alcohol in the evening may also be helpful, as alcohol can worsen sleep apnea symptoms and disrupt sleep quality.

Staying cool at night won’t eliminate sleep apnea, but it can help create an environment that’s more conducive to comfortable, uninterrupted rest. Keeping your bedroom at a comfortable temperature, choosing breathable bedding, a cool nighttime shower, and staying hydrated can all be useful strategies.

About the Practice

Led by the husband-and-wife team of Dr. Michelle Taylor and Dr. Glenn Taylor, Taylor Dental Care in Sandy is your one-stop shop for all your cosmetic, restorative, and general dentistry needs, which includes treatment for sleep apnea patients. With a customized mouth appliance, we can get you to sleep deeply again without interruption so you get the rest you need. Book online or call (801) 565-9411.