Do Cooling Bed Sheets Really Work?

As restful sleep becomes more and more of a challenge for Americans, cooling sheets have become a popular solution for those seeking a reprieve from tossing and turning. These sheets are designed to regulate temperature and wick away moisture, providing a cooler, drier sleep environment made to enhance your overall sleep quality. 

But how effective are they really in helping you catch those elusive Zs? In this blog, we’ll delve into the science behind cooling sheets and explore their impact on sleep. We’ll also guide you through the essential features to consider when shopping for new sheets, such as the materials that offer the best breathability, the weave types that maximize airflow and the moisture-wicking technologies that ensure you stay comfortable.

Why your body gets hot at night

What to know: Some people are “hot sleepers,” meaning they tend to feel excessively warm or overheated during sleep. This can lead to discomfort, frequent waking and disrupted sleep patterns. Hot sleepers often experience night sweats or find themselves kicking off blankets to cool down. Several factors can contribute to being a hot sleeper.

Some people sweat excessively during the night. 

• On average, a person might sweat between 0.5 to one liter per night. 

Body metabolism plays an important role in regulating body temperature.

• Metabolism involves chemical reactions that convert food into energy, generating heat as a byproduct.
• Some people naturally have a higher metabolic rate, which can generate more body heat during sleep.

Hormones can significantly influence body temperature, leading to fluctuations at night.

• During menopause, declining estrogen levels can disrupt the body's temperature regulation, leading to hot flashes and night sweats.
• The thyroid gland regulates metabolism, and an imbalance in thyroid hormones can affect body temperature.
• Stress or irregularities in cortisol production can lead to increased body temperature and sweating at night.
• Progesterone fluctuates during a woman’s menstrual cycle and can also affect body temperature. 

Room environment can significantly influence how hot you feel at night.

• A warm room can directly increase your body temperature, making it difficult to cool down and fall asleep.
• Heavy blankets, non-breathable sheets and mattresses that retain heat can trap body heat, leading to overheating.
• Poor ventilation can cause stagnant air, preventing heat from dissipating.

Diet habits can raise body temperature before bed.

• Spicy foods can increase body temperature by triggering thermogenesis, the process of heat production in the body.
• Caffeine can stimulate metabolism and increase heat production, while alcohol can cause blood vessels to dilate, leading to a sensation of warmth.
• Eating large or heavy meals close to bedtime can increase metabolic activity as your body works to digest the food.

Certain health issues can cause increased body heat during sleep.

• Anxiety and stress can trigger the release of stress hormones like adrenaline, which can increase heart rate and body temperature and lead to night sweats.
• Obstructive sleep apnea can cause disruptions in breathing during sleep, leading to increased effort to breathe and potentially raising body temperature.
• Some medications, including antidepressants and hormone therapies, can have side effects that include night sweats and increased body temperature.

What are cooling sheets?

At a glance: Cooling sheets are designed to help regulate body temperature and enhance comfort during sleep, particularly for those who tend to feel hot at night. A cooler environment helps with melatonin production and allows you to transition more smoothly through the different stages of sleep, particularly into deeper stages like slow-wave sleep (SWS) and REM sleep, which are crucial for restorative rest.

Breathable fabrics, such as cotton, bamboo or linen, are key components of cooling sheets.

• These materials allow air to circulate, helping to dissipate heat and moisture away from the body.

Moisture-wicking properties on cooling sheets can draw sweat away from the skin and allow it to evaporate quickly. 

• This helps keep you dry and comfortable throughout the night.

Temperature regulation is made possible by using advanced materials or technologies, such as phase-change materials (PCMs).

• These materials absorb, store and release heat to maintain a consistent temperature.
• Examples of these materials include microencapsulated PCMs, paraffin wax, fatty acids, hydrated salts and polyethylene glycol.

Lightweight and soft materials of cooling sheets reduce the amount of heat trapped between the body and the bedding.

• This contributes to a cooler and more comfortable sleep experience.

Materials used in cooling sheets

Bamboo is known for its breathability and moisture-wicking properties.

• Not only are they soft, durable and eco-friendly, but they can absorb more moisture than cotton, making them effective at keeping sleepers dry.

Cotton is a popular choice for its breathability and absorbency.

• Cotton sheets, especially those with a percale weave, allow heat and moisture to escape, helping to keep the sleeper cool.
• Note that sheets labeled as “cotton-rich” are less than 100 percent cotton while the remainder consists of another fiber. 

Linen offers breathability and absorbency, making it a good choice for hot sleepers. 

• Linen sheets have an open weave that allows for airflow, though they can feel more textured.

TENCEL™ lyocell is made from the wood pulp of eucalyptus trees and has moisture-wicking capabilities.

• The structure of the fibers allows for good airflow to enhance breathability while also effectively absorbing moisture from the skin.

Microfiber and synthetic blends are lightweight and wick moisture away.

• By being lightweight, the sheets reduce the amount of heat trapped between the body and the bedding.
• However, they may not be as breathable as natural fibers.

Silver-infused fabrics have natural cooling properties and can help regulate temperature.

• Silver is a highly conductive metal, meaning it can efficiently transfer heat.
• When infused into fabrics, silver can help dissipate body heat more effectively.

Are cooling sheets effective?

The bottom line: Cooling sheets can be effective in enhancing sleep comfort by reducing overheating and managing moisture. While they won’t replace the need for air conditioning, they may improve sleep quality for those who tend to sleep hot. However, the word “cooling” may be misleading because some sheets don’t necessarily control the temperature and don’t always guarantee a good night’s sleep.

While cooling sheets can enhance sleep quality for some people, their effectiveness can vary based on individual preferences, the specific materials and technologies used and other environmental factors.

• Look for materials known for their ability to wick away moisture, such as TENCEL™ Lyocell, linen, bamboo or cotton.
• Percale weaves are more breathable, making them a good choice for cooling sheets – sateen weaves, while softer, can be less breathable.
• Opt for a moderate thread count between 200 and 400, as higher thread counts can trap heat, and lower counts may not be as durable.
• Be wary of misleading marketing and buzz words used for products.
• Some products may use "cooling" as a marketing term without substantial evidence or technology to back up the claim.
• Other cooling sheets may only provide a temporary cooling sensation when first touched or when you initially lie down and won’t last throughout the night.
• Not all materials labeled as "cooling" have the same capabilities.
• The actual cooling effect can vary based on weave, thread count and other factors.

If you’re struggling with getting good quality sleep, visit the INTEGRIS Health Sleep Disorders Center of Oklahoma. We can help get you back on track!

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