Do Weighted Blankets Make You Hot? A Guide for Hot Sleepers
If you suffer from anxiety, stress, or an overactive mind, you owe it to yourself to give deep pressure stimulation a try. But if you’re a hot sleeper, you shouldn’t have to choose between sleeping comfortably and enjoying the therapeutic benefits of a weighted blanket.
For hot sleepers, the thought of an extra layer… especially a heavy layer… is unbearable. And for those who already deal with sleep issues or sensory sensitivity, overheating at night may worsen the very issues that weighted blankets are supposed to help.
So, do weighted blankets make you hot, and are there better options for hot sleepers? Let’s explore the effects of weighted blankets on sleep temperature and find out how you can get the benefits without overheating at night.
Are Weighted Blankets Hot?
Are weighted blankets hot? The straight answer is, yes. Weighted blankets are heavy, and they’re often constructed with extra layers and fillers that can trap body heat and moisture, causing you to overheat and sweat while you sleep. Due to the nature of their construction, weighted blankets are often hotter than regular blankets.
What Makes a Weighted Blanket Too Hot?
While weighted blankets offer numerous benefits for sleep and relaxation, the issue of overheating is a key concern for hot sleepers. Understanding what factors make a weighted blanket too hot will help you choose an option that promotes better temperature control so you can enjoy the benefits without the discomfort of overheating.
Weight
As you probably already guessed, the weight of the blanket is one of the key factors that can contribute to its heat retention. The heavier the blanket, the more likely it is to trap heat and make you feel uncomfortably warm during sleep. So, if you’re a hot sleeper, opting for a lighter weighted blanket might be a better choice to avoid overheating.
Material
One of the biggest contributors to a hot blanket is the material used to make the outer layer. Weighted blankets are made from synthetic materials, including polyester or acrylic, which aren’t known for their breathability.
Other materials to avoid if you're a hot sleeper include flannel and fleece. Although these fabrics are soft and cozy, they’re also great at retaining heat, so they’re likely to cause overheating and night sweats.
Choosing a weighted blanket with a cotton, bamboo, or microfiber cover can be helpful for those who experience night sweats, mainly because these natural materials wick moisture away from the body. These breathable fabrics may help to keep you cooler by promoting airflow.
Fillers
Most weighted blankets are constructed with fillers to make the blanket heavier. The material used as filler will also be a contributor to your comfort level and how hot your weighted blanket will be.
For example, cheaper weighted blankets often use filler materials like plastic pellets or poly beads, which can trap body heat and restrict airflow. This causes your body heat to build up and disrupts your sleep.
On the other hand, recycled micro glass beads, like the ones used in our weighted pillow, allow for maximum airflow and comfort. Glass beads are heavier than plastic poly, meaning fewer glass beads are needed to reach the desired weight.
Glass beads are also smoother and less bulky, allowing them to dissipate body heat more effectively, ensuring that you stay cooler while you sleep.
Additional Layers
Additional layers are often incorporated into weighted blankets to help distribute the weight evenly. While these components contribute to the blanket’s therapeutic effects, they can also impact breathability and heat retention.
For instance, extra layers made of plush or fleece will add insulation and make the blanket warmer. If you’re prone to getting hot at night, consider choosing a weighted blanket with fewer additional layers for better temperature control.
Quilting and Stitched Patterns
The quilting and stitch patterns used in weighted blankets also affect their overall breathability and heat retention. Heavy blankets with intricate quilting or tightly stitched patterns may restrict airflow, leading to heat accumulation.
On the other hand, blankets with larger stitching or grids may allow for better air circulation. When assessing a weighted blanket, opt for one that has a simpler, more open stitching pattern for a more comfortable sleep experience.
Why Comfortable Sleep Temperature Is Important
Maintaining a comfortable temperature while you sleep is important on many levels. First, your body temperature plays a crucial role in regulating sleeping patterns. If you're too hot or too cold, it can lead to fragmented or restless sleep.
Feeling too hot or cold can also make it difficult to relax and unwind while you're trying to fall asleep. A comfortable temperature creates a soothing environment that promotes relaxation and signals to the body that it's time for sleep.
Throughout the night, your body also goes through natural temperature fluctuations. These fluctuations are part of the thermoregulation process, where your body adjusts to its temperature to promote various physiological functions.
Additionally, if you're too hot during sleep, your body will sweat in an attempt to cool down. Excessive sweating leads to discomfort and sleep disturbances. Maintaining a comfortable sleep temperature enhances sleep efficiency by minimizing the need for your body to warm or cool itself excessively.
At the end of the day, weighted blankets offer a range of benefits stemming from deep pressure stimulation, including anxiety reduction and improved overall sleep quality. But these benefits can be compromised if you feel overheated and uncomfortable while using one.
Opting for a weighted pillow can help you strike the perfect balance between sleep comfort and therapeutic effects.
Why Do Some People Overheat While Sleeping?
Overheating during sleep is a common issue with several contributing factors. No doubt, the surrounding environment plays a significant role in maintaining a comfortable temperature while you sleep. If your bedroom is too warm and humid, your body has to work harder to keep you cool.
Your bedding and sleepwear choices also influence your sleep temperature. Fabrics that trap heat and hinder airflow can impede heat dissipation, further exacerbating an existing tendency to overheat while you sleep.
But there can be other contributing factors that may be out of your control. For example, every human being has their own unique metabolic rate, which impacts how their body generates and dissipates heat. Individuals with a higher metabolic rate may produce more heat while they sleep, making it more difficult for them to maintain a comfortable sleep temperature.
Many women experience hot flashes and night sweats due to hormonal changes related to menopause. They may also experience other symptoms like insomnia, so a comfortable night’s sleep can be hard to come during this stage of life.
Certain medical conditions, such as hyperthyroidism and sleep apnea, can disrupt the body’s natural temperature regulation mechanisms. Some conditions can lead to increased body heat production or difficulties in dissipating heat.
And finally, physiological factors, such as stress and anxiety, can also contribute to overheating during sleep. When you’re stressed, the body can enter a heightened state of arousal, which causes an elevated heart rate and raises your body temperature.
Weighted Blanket vs Weighted Pillow for Hot Sleepers
If you’re a hot sleeper, you can still get all the benefits of a weighted blanket without the risk of overheating. Weighted pillows offer the same therapeutic effects, including deep pressure stimulation and anxiety reduction, without the risk of excessive heat retention.
Here’s why weighted pillows are a great alternative to weighted blankets for hot sleepers.
- Deep Pressure Stimulation: Hugging a weighted pillow while you sleep stimulates the process of Deep Pressure Stimulation (DSP), taking your nervous system from a state of fight or flight to one of rest and digest. This leads to a more relaxed, restful sleep and a calmer state of mind.
- Enhanced Airflow: Compared to a weighted blanket that covers your entire body, a weighted pillow allows superior airflow around the whole body. This increased airflow helps prevent heat and moisture from getting trapped and allows for better temperature regulation.
- Versatility: Weighted pillows are highly versatile, allowing them to be used in various ways to reduce stress and promote relaxation. Hold it against your chest, hug it while you sleep, or place it between your knees for comforting pressure right where you need it.
- Portability: Due to their more convenient size, weighted pillows are ideal for travel or use in different settings. Whether you need a way to reduce stress and boost focus at the office or you’re going on a trip, a weighted pillow can provide the therapeutic effects you seek without the added bulk of a weighted blanket.
Practical Tips for Hot Sleepers
When you’re a hot sleeper, finding ways to stay cool during the night becomes essential for restful and comfortable sleep. Here are some practical tips to help you optimize your sleep temperature and minimize overheating:
Take a Cool Shower Before Bedtime
Taking a refreshing, cool shower before bed helps to lower your body temperature and prepare you for more comfortable sleep. The water’s coolness can provide immediate relief, while the post-shower evaporation process further cools your body, making it easier to fall asleep.
Avoid Hot Beverages Before Sleep
Many people find drinking hot beverages before sleep to be soothing, but they can also raise your body temperature. Consider opting for plain water or herbal iced teas instead. Hydration is important for regulating body temperature, so staying hydrated with cooling liquids is key for hot sleepers.
Keep Your Bedroom at the Right Ambient Temperature
The ambient temperature of your bedroom significantly impacts your sleep quality. Ideally, the room temperature should be between 60 to 67 degrees Fahrenheit to achieve restful sleep. Air circulation is also important, so consider using a fan to keep the air moving.
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Wrapping Up
So, the answer to the question, “Are weighted blankets hot?” is yes, especially if you’re a hot sleeper. But that doesn’t mean you have to choose between sleeping comfortably and enjoying the benefits of deep pressure stimulation.
Turns out, the best cooling weighted blanket might actually be a weighted pillow! With their targeted pressure, enhanced airflow, versatility, and portability, weighted pillows provide a cooler and more comfortable alternative to weighted blankets.
If you’re a hot sleeper looking for a solution to tackle stress, anxiety, and an overactive mind, consider The Original Weighted Pillow by Quiet Mind. This huggable option provides endless possibilities for promoting a relaxed state of being without compromising sleep comfort.
