The common ways temperature wrecks your sleep—and what to do about it
The four most common gripes that keep you from sleeping well, from too hot sheets to flipping your pillow to figuring out what to wear. Here's how brands are aiming to help you rest well.
The common ways temperature wrecks your sleep—and what to do about it
The four most common gripes that keep you from sleeping well, from too hot sheets to flipping your pillow to figuring out what to wear. Here's how brands are aiming to help you rest well.
It’s a little gross—but if you’ve ever awoken to drenched sheets or sweaty pajamas matted to your body—you’ve likely figured it out already: Keeping cool is key to good, comfortable sleep. And good, comfortable sleep is the key to just about everything else.
“The temperature of the environment we sleep in matters because we have to be comfortable to fall asleep,” explains Ronald Chervin, MD, director of the Sleep Disorders Center at the University of Michigan. “During REM sleep, our bodies stop regulating temperature. We live temporarily like reptiles, and if the environment temperature were very different from that of our bodies, we could lose or gain heat rapidly.”
“During REM sleep, our bodies stop regulating temperature.”
“If you have ever found yourself having trouble sleeping and you’re tossing and turning in a warm room, then you have experienced this bit of brain science,” says Dr. Marc Milstein, a biological chemist and brain health researcher. Because, in order for your brain to enter into deep sleep, your body temperature needs to drop a bit.
While it seems as though the fix might be as easy as shedding a layer, or adding a blanket, people’s temperatures can change throughout the night, which can create a myriad of sleep issues to be mad about. In the interest of keeping your cool (literally), here are four common sleep and temperature related issues, and how entrepreneurs and technology are solving them once and for all.
Keep scrolling for how to perfect your sleep temperature and finally get a good night’s rest.
The issue: You wake up with sweaty sheets
You’d never wear your down jacket in 80 degree weather, but most people don’t apply this sensible logic to their beds. As it turns out, there are a plethora of options when it comes to what fabrics you envelope yourself in for sleep. “When choosing the right fabric for you, consider factors like whether you naturally sleep hot or cold—and what texture you like to feel against your skin,” says Ariel Kaye, founder of bedding brand, Parachute.
If you sleep cold, you might want to check out a fabric such as twill, which Brooklinen co-founder Vicki Fulop says is “warm, cozy, and soft like your favorite flannel, but more lightweight.” If you run on the warmer side, opt for a lightweight cotton or even linen, which Kaye explains has “hollow fibers, which give it a natural ability to absorb moisture from the air and release it again as humidity levels shift.”
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The issue: You constantly have to flip your pillow to the cool side
You know how everyone loves the cool side of the pillow? In 2018, a host of companies are working to make sure both sides stay cool all night long, so you don’t have to do that routine flip.For example, Casper uses fine, silky fibers and a breathable percale cotton. According to the brand, this allows air to pass through the pillow from the top-to-bottom and from side-to-side, preventing air from getting stuck and heating the pillow up from your body heat. Leesa, similarly, has introduced air-flow ventilation into its brand new pillow. And Reverie has a specialCool Down Pillow specifically engineered for managing temperature concerns. Down and feathers are wrapped in a memory foam cover, which promotes a cooling fabric on one side and warmer fabric for colder nights on the other.
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The issue: Your clothes are making you too hot (or cold)
It can be hard to figure out what to wear to sleep as comfortably as possible. “Temperature is one of the factors we hear about most frequently from our customers, so we choose fabrics that help regulate body temperature in a variety of ways,” explains Ashley Merrill, founder of sleepwear company Lunya. “We use silk and alpaca which are both naturally thermoregulating, meaning, they keep your body cool when it’s hot and and warm when it’s cold.” Sleeping in silk might seem way too high maintenance to some, but Lunya created a washable set that’s become their top-seller. IMO, the tank top with a tulip shaped back would look just as good with leggings as it does with the adorable coordinating tap shorts.
The issue: You didn’t sleep well enough for that 6 am workout
Everyone’s been there: At 5 pm the night before a workout you’re all-in, but when the alarm rings at 5 am, not so much. That’s why some brands are taking an athlete’s mentality to help you step up your sleep. For example, the New York City Marathon’s bed of choice is Bedgear, which uses proprietary technology to keep sleepers (particularly athletes) at an ideal temperature, resulting in better sleep and “maximum recovery and rejuvenation.” For example, the brand’s M1 mattress combines a number of technologies to increase airflow, wick away moisture, and adapt to your temperature and the room’s to keep you dry throughout the night (they also have everything from mattress toppers to sheets to pillows aimed at doing the same).
Chillipad, which is the brainchild of the waterbed inventor’s nephew Todd Youngblood (a sleep-obsessed family after our own hearts!) achieves similar results—but does so using actual electricity. The Chillipad is placed like a traditional mattress pad—but is connected to a remote control that allows users to adjust their temperature between a cool 55 degrees to an ultra-warm 110. Even better, the dual-zone options allow you and bae (or whomever you might be sharing a bed with) to set your own temps so couples who run hot and cold can finally both be comfy.
Our editors independently select these products. Making a purchase through our links may earn Well+Good a commission
It’s been the longest January to have ever Januaried, and the past few weeks have been a little ~weird~ to say the least. In spite of (*gestures broadly*) everything, it’s important to find joy where you find it—like spending quality time with loved ones, indulging in favorite pastimes, or of course, some retail therapy. Buying things isn’t a prerequisite for happiness, but shopping for joy-boosting products can feel like a nice sliver of normalcy amidst all of the unknown.
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Well+Good editors have weathered this year-long month with items that invited more joy into our lives. Winter skincare staples and nice-to-haves—like an internet-viral sweater and what might be the best white T-shirt to have landed in our closets—made it into our shopping carts. Others leaned on items that would make their mundane routines more joyful.
Without further ado, scroll to see the products that made Well+Good editors so happy in January. We hope at least one of these items infuses more joy into your life, too. Better yet? The majority are under the $100 mark. And for more retail therapy, see our past Joy of the Month picks.
“I’ve been trying to shop local this month and came across this amazing Seattle-based fragrance brand called Particle Goods at a neighborhood art fair. The brand sells candles, incense, and air fresheners, but the real star of the show is their scent rollers. I got a scent called Nova, which has notes of cedarwood, dark plum, black tea, and fig. All of their scents are made with a jojoba and safflower oil base, which means they’re not only all-natural but also long-wearing—and I mean long. I’ll roll it on my wrists and neck a few times in the morning and I can smell it all day! You can shop at its beautiful online store and they ship nationwide.”
“Winter on the East Coast has been especially brutal this year, and this barrier balm by KaramMD has been literally saving my skin! It’s an ultra-hydrating moisturizer that keeps my skin from drying out from the cold air, while also giving me a nice dewy glow. It’s the final step in my skincare routine, like the cherry on top of healthy, hydrated skin.”*
“The Aer Go Sling 2 is my first foray into fanny packs and, no exaggeration, I’m a changed woman. Purses are a pain for me to carry, but stuffing my pockets isn’t ideal either. The Go Sling 2 is the perfect compromise. It’s small enough not to feel like a burden, and its sub-compartments appease my need for organization. Plus, it manages to fit my phone, wallet, power bank, and hand sanitizer without it being a squeeze. It isn’t the most stylish of packs, but I prefer its unassuming appearance. It’s the only bag I’ve used since I got it—and yes, it brings me joy.”
“My obsession with these glue stick-adjacent balm tubes started when I worked in restaurants—I wanted to keep a chapstick or hydrating thing on me, but the devastation of losing a tiny lip tube to a chef coat pocket that I’d be throwing into the communal laundry at the end of the night, never to be seen again, brought me to very evident tubes and I’d remember to take them with me. These days, I love Aquaphor’s balm stick for wintry chapped lips, but I also use it on my hands for a quick swipe of hydration when I don’t feel like rubbing lotion into my hands but need to keep cracked, dry skin at bay.”
“Fostering community has been top of mind for me, and there truly is no better way to do that, IMO, than sharing a meal together. Dinner at Our Place is unique in that it provides 12 different dinner party concepts with everything planned out: a menu with accompanying recipes, tablescape suggestions, bar setups, playlists, and a list of to-dos in the days prior to the event (one of the less-glamorous, but oh-so-necessary requirements for a successful gathering). Whether skimming it for inspiration or using it as a step-by-step guide for my next event, this truly is one of the most joyful cookbooks in my collection.”
“Brace yourself, I’m about to make a very bold statement. I believe I have found the best basic white tee. First of all, this is a unisex tee which is a must for someone like me who prefers a comfortable, looser-fitting top. Most importantly, this tee features a drop shoulder which means the likelihood of getting unsightly, yellow sweat stains over time is very low. This shirt is also the perfect blend of hemp and organic cotton so it holds its shape incredibly well and a skin-toned bra does not show through. I REPEAT: this white T-shirt is not see-through! A white tee and jeans is a must for me when transitioning from cold to warmer weather since this also looks incredible peeking out the top of a sweater when you need an extra layer.”
“I’ve been seeing this sweatshirt all over TikTok and Instagram, and it seems like all of the influencers have one. I couldn’t help but wonder, How great could this sweatshirt be? But I finally got the hype. It’s the perfect amount of oversized, with such a soft but thick material, and it’s oh-so-cute. And I’m more obsessed with the mock-neck detail than I could imagine. The embroidered logo makes it feel so high quality, I reach for this every. single. morning.”
Our editors independently select these products. Making a purchase through our links may earn Well+Good a commission
Whether training for an ultra-marathon, cooling down from a gym session, or trying to get a grip on some untamed anxiety (been there!), take your recovery to the next level by icing things up a bit. Ice bathing and cold-water therapy have seemingly taken over the wellness world. What was once primarily utilized by professional and elite athletes as a recovery routine has since gone totally mainstream, and is no longer an expensive treatment you have to book at a luxury spa to try. The best at-home ice baths are brr-illiant.
A number of brands have surfaced to accommodate the demand for at-home ice baths, making it easier than ever to take daily dips in your own backyard. This is great news for those who don’t live by an ocean or lake to experience “polar plunges,” or don’t want to spend the money on a wellness studio membership in order to have access to an ice bath.
The benefits of ice baths
Though the physical and mental health benefits that people experience from cold-water immersion are entirely unique to each individual and not exactly a foolproof cure-all for everyone, research indicates deliberate cold exposure can benefit the human body and mind.
Michael Bourgoyne, DPT, CNS, a physical therapist at Rocky Mountain Care in Salt Lake City, Utah, says that a cold plunge is essentially cryotherapy (cold therapy), which is known to induce a parasympathetic response in the body by stimulating the vagus nerve. That icy jolt to the system can slow your heart rate, lower your blood pressure and cortisol levels, and ultimately, reduce inflammation and stress in the body.
According to Bourgoyne, after lowering your core body temperature down in an ice bath, your blood vessels work to re-dilate as your body warms back up and readjusts its temperature back to normal levels, thus increasing circulation throughout the body. After a teeth-chattering plunge, you may also notice an invigorating sensation similar to that of a “runner’s high”—some studies suggest that a rush of chemicals like dopamine can be triggered by a chilly soak.
As noted, the benefits can differ from person to person. For example, Adam Klink, director of community and functional fitness coach at R.A.D, invested in an at-home ice bath to counteract his busy days and intense training. He notes the physical benefits, like soothing inflammation and aching muscles, but particularly enjoys the mental benefits of cold plunging, which he describes as a driving force to get him to do something outside of his comfort zone every day.
“Nothing makes me more uncomfortable than sitting in freezing water and I wanted to build some extra mental fortitude, amongst other things,” he says. “My mental capacity has improved noticeably. Hopping in the cold water first thing in the morning makes anything that comes my way the rest of the day that much easier. Once I hop out, I feel an endorphin rush and am quickly awake and alert to start the day.”
When Well+Good commerce editor, Francesca Krempa, took an ice bath every day for two weeks, she noted the opposite. She mentioned that icing made a big difference on her body—especially her joints.
“Ice bathing can be relaxing, when you train up to 30-degree water, of course,” she wrote in her review. “And I did feel better, at least physically. While I didn’t notice a difference in my anxiety or depression levels, my muscles felt great. My knees particularly felt looser and less angry than they had all winter, particularly on the days when I lasted three minutes or more.”
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If you are ready to give it a whirl, these are the best at-home ice baths worth taking the plunge in.
Size: 52”L x 28”W x 24”H | Capacity: 60 gallons | Self-chilling system? Yes
The Hydragun Supertub comes highly recommended by Well+Good commerce editor Francesca Krempa, and for good reason. The inflatable tub has an integrated chilling system that keeps water as cold as 37°F and as hot as 108°F, with a three-step sanitation system that filters out debris from the water. It runs on electricity, but its energy-efficient power-saving mode prevents you from racking up a bill. Despite its price of $2,999, its impressive features and free two-year warranty make it our overall best pick.
If you don’t want to pay thousands for an ice bath, The Nurecover Pod will currently set you back a cool $98. Measuring at about 31 inches tall and 31 inches wide, the inflatable tub is on the smaller side but it can comfortably fit people who are six-foot-five. Another notable feature? An attached drain that makes it easier to empty the water between uses. Despite the lack of features, what you do get is a tub that is easy to use and hardy enough for daily use at a budget-friendly price.
Pros:
Ideal for small spaces
Fits people up to six-foot-five
On sale, the most budget-friendly option on the list
Size: 73”L x 33”W x 27”H | Capacity: 75 gallons | Self-chilling system? Yes
If you want to splurge, the Plunge Tub is well worth the investment. It has an integrated chiller that cools water down to 37°F, and for an additional cost, you can opt for a version that also heats water up to 104°F. You can select between the Standard and Pro Chiller, the latter of which offers whisper-quiet operation and a sleeker design. Both options have a self-sanitation system that removes unwanted debris. As a welcome bonus, the accompanying app lets you adjust the tub to your desired temperature.
Size: 31”H x 36”W | Capacity: 77 gallons | Self-chilling system? No
The Ice Barrel 300 is made from UV-resistant materials and has insulated walls and a lid that make it an ideal choice for outdoors. At 31 inches tall and 36 inches wide, it also has a small footprint for people who are limited on space without skimping on comfort. It can accommodate individuals who are six feet tall, and it has a seat. Plus, set-up is relatively easy. Just fill it up with water, add ice, and plunge. It also features a built-in drain that allows you to fill and empty the tub as needed.
Size: 60”L x 30”W x 24”H | Capacity: Not specified | Self-chilling system? No
If you’re a van-lifer or RVer, the Tru Grit Inflatable Ice Bath can accompany you on the road. At 38 pounds, it’s lightweight and comes with a backpack for easy transportation. The inflatable tub is easily broken down for storage, and it’s supplied with a pump and repair kit for punctures. Also included is a mat to prevent you from slipping when you enter or exit the tub.
Size: 59”L x 32”W x 27” | Capacity: 135 gallons | Self-chilling system? Optional
For $799, The Cryospring Ice Bath is the mid-price range compared to the options featured on the list, and like many of its pricier counterparts, it offers plenty of bang for the buck. Measuring 59 inches long and 32 inches wide, the inflatable tub is generously sized but shrinks to fit in the included backpack. It also comes with an insulating lid to keep the water cold and clean, plus an air pump and repair kit in case of a mishap. For those who are willing to shell out more dollars, you can upgrade the Cryospring Ice Bath with the smart chiller, which lets you select your ideal temperature, ranging from 37 to107°F, using a companion app.
Pros:
Features an insulated lid
Includes air pump and repair kit
Fits into provided backpack for easy transportation
Size: 27”H x 32”W | Capacity: 84 gallons | Self-chilling system? No
If you’re limited on space, consider The Ice Pod, which is the smallest option featured on the list. Despite its smaller size, ThePodCompany mentions that it can comfortably fit people up to six-foot-seven. Plus, the inflatable tub also boasts five layers of insulation, which is touted to keep water cold for extended periods, and an attached drain that makes it easy to fill up and empty out. At $99, it’s inexpensive compared to the competition, too.
Pros:
Comfortably fits people up to six-foot-seven
Features five layers of insulation to keep water cold
Size: 30”H x 32”W | Capacity: 110 gallons | Self-chilling system? No
If you’re looking for an inexpensive ice bath with more features than the above pick, consider the Ice Pod Pro Bundle for about $50 more. It includes an insulated lid to keep in the chill and keep out unwanted dirt and debris, a floating thermometer, and three ice packs. What’s more, the inflatable tub is made from materials that are UV-resistant and withstand inclement weather, making it perfect for outdoor use.
Size: 75”L x 28”W x 28”H | Capacity: 110 gallons | Self-chilling system? No
For people on the taller side, or who just want to stretch out, The Mammoth Cold Plunge Tub—as the name suggests—is plenty spacious. At 75 inches long and 28 inches wide, it’s suitable for individuals up to seven feet tall. Despite its size, it can be packed down to fit the included duffle bag between uses. It also comes with an insulated lid to keep in the chill, an air pump, and repair kit. One thing to note: Its larger size means that it requires more ice.
Pros:
Ideal for people up to seven feet tall
Comes with insulated lid, air pump, and repair kit
The Alaskan Cold Plunge Tub combines a classic appearance with a sturdy construction. It’s crafted out of ThermoWood from spruce, making it durable for inclement weather. The tub comes with its own waterproof and tear-resistant liner and lid, plus steps for a smoother entry and exit. It also comes fully assembled—a perk if you hate putting things together. For people who want a similar option with self-cooling capabilities, a version with a chiller is also available at an extra cost.
Before you get started, Bourgoyne says it’s a good idea to consult a medical doctor to determine it’s safe before taking your first dip, especially if you have family or personal history with heart, vascular, or nerve conditions, if you are pregnant, or have other conditions that are a concern with cold or water.
How cold should the water be to see the benefits?
There’s really no definitive answer, as some people tolerate cold better than others. As to not completely shock your body, experts recommend starting out with warmer temperatures in the 45-55°F range before working down to colder temps (35-39°F).
“Gradual cold exposure and listening to the body—never forcing—is the way to build cold tolerance until you are ready to try an ice bath,” Andri Einarrson, a certified Wim Hof instructor and founder of Andri Iceland, previously told Well+Good. “What you can do is put cold water (no ice) in your [tub] and see if you manage to be as relaxed as if it was hot water. If not, keep with cold showers until you manage to go into the [tub] in total relaxation.”
How long should you take an ice bath for?
This will also vary from person to person depending on their experience level, threshold, and the temperature of the water. But the colder the stimulus, the shorter amount of time you need to expose yourself to the cold. If it’s your first time taking an ice bath, it’s often recommended to aim for 1 to 3 minutes. If the plunge was manageable, you can increase your time (or decrease your temp) next time.
How much ice do you need for a cold plunge without a chiller?
The amount of ice depends on the size of the tub and the temperature you are seeking in your ice bath. For a ballpark, you’ll need about 60 to 100 pounds of ice to get your bath to the desired temp (under 50 degrees).
What are some tips to mentally get through a plunge?
Like most things, starting is the hardest part. Upon submersion and shock, your body’s fight-or-flight response will kick in (telling you to get the hell out of there). This is where the true challenge lies: “Mentally getting through a plunge is actually the toughest part for me,” says Klink. “I have had to train my mind to slow down and focus on my breathing. The more you focus on your breathing, taking deep breaths, and focus on staying in the moment, the quicker the time goes. This takes some time to get to a point where you can feel relaxed in the cold water.”
When is the best time to take an ice bath?
It’s easier said than done, but try to stay consistent and commit yourself to a regular schedule. Like most habits, it will take time and repetition to develop. “My biggest piece of advice is to start with a manageable time duration and water temperature,” says Klink. “You can build on this session after session as you build a tolerance.” Even better, setting goals throughout your cold-plunge journey always makes it a personal challenge to reach or beat, adding even more of a pep in your step as your dry off.
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