Women are amazing.
So amazing, in fact, that our bodies occasionally remind us how hot we are.
This tends to happen exclusively at night.
For multiple reasons, such as during menopause, night sweats and feeling overheated can cause one to feel anxious and uncomfortable.
In this article, we will be going over the several causes of high body temperature in females, especially at night.
We will also go over some tips and tricks on how to get rid of it or at least reduce its severity.
What Causes a High Body Temperature in Females?
You get hot when you sleep next to someone
This seems to be the simplest explanation as to why you (or any other woman) are feeling warm throughout the night.
The average human temperature is 97 – 99 degrees Fahrenheit (36 – 37 degrees celsius).
When you have another person or a pet in bed, even if you aren’t snuggling, you can feel some of the heat of the other body.
This heat transfers to the sheet, the comforter, and you.
This other person may get hot or sweaty when they sleep, which may make it worse for you because you start feeling hot too.
The other person or animal may move a lot at night, creating more body heat with their movement.
They may also do things like grab you or throw their leg over you without you even knowing.
Your pet might like to sleep with their mouth open, breathing hot air all over you.
As you can see, there are a few different ways that another person or pet can cause you to feel warmer.
Your bedroom environment is too hot to sleep
Maybe you need a new mattress.
Or, maybe it could be super hot outside, and you did not (or did not want to) get out of bed to lower the thermostat.
Or, alternatively, the room itself is hot.
Maybe, your sheets are not very breathable or they’re too thick.
It could also be humid or warm in your room, causing further discomfort.
As you can see, it’s important for your environment to be just right before you go to bed.
If not, you may find yourself tossing and turning.
The thermal environment around you is actually a huge factor in sleep at night (1).
Be sure to make the extra effort to adjust your environment to feel right so that you can sleep comfortably throughout the night.
We will talk about the how in the next section.
High body temperature in females could be hormonal-or caused by health issues
Before a woman’s menstrual cycle, she might get hotter and tend to sweat more.
This is especially the case with menopause, and it’s all due to hormonal changes.
Throughout a woman’s life, her hormones will fluctuate, and she will experience a bunch of issues that go along with it, such as anxiety and hot flashes (2).
Because of this, women should monitor how their bodies feel before and after they start their period so that way they can make any adjustments to their environment to feel better at night.
It is also recommended to get seen by a physician to discuss any potential health issues that could cause high body temperature.
If you are a woman over the age of 40, you should definitely speak with a doctor and get your hormone levels checked to see if there is an underlying cause.
There are plenty of alternative methods for dealing with hormonal imbalances.
This is usually the cause of hot flashes and night sweats in women, so if you’re experiencing this, you’re not alone.
Eating hot food in hot weather
Drinking a glass of cool water before bed can help lower your body temperature.
To make it more convenient for you, Keeping some water by your bed can be beneficial, too, just in case you wake up fanning yourself and pacing around the room trying to cool yourself down.
It should also be noted that certain medications have side effects, like night sweats and higher body temperature.
Make sure to be aware of what you put into your body and what effects that could have.
For example, drinking alcohol before bedtime can cause a rise in body temperature.
A piping hot bowl of soup might sound good before bed, but it will increase your body temperature after you drink it, so make sure to keep this in mind!
Stress can cause night sweats
It’s not surprising to see stress on the list.
It can cause different issues, one of which is night sweats. Stress triggers your fight or flight response, which can make you hot and sweaty.
Try meditation or other techniques before bed, as well as putting your electronics down before bed.
These are just a few ways to lower stress.
Another nice way to lower stress before bed is peaceful music, like nature sounds!
You pajama makes you sweat
It’s important to feel comfortable when you get in bed.
Some people pile on the clothes (hoodie, sweatpants, even an extra blanket!) and turn their ac on low, thinking that it’ll balance out and they will sleep comfortably.
Being under the covers and wearing extra clothing can make you hotter.
Now that we’ve gone over common causes of high body temperature in females, let’s discuss how to deal with it…
12 hacks to reduce your body heat naturally?
Get the best mattress for night sweats
Although this is a costly option, it might solve the issue for good.
Plus, you’ll be able to sleep much better at night overall.
Buying a new mattress with cooling properties can help make you feel cooler and more comfortable at night.
A cooling pillow or blanket might also be a good option for those who do not want to buy a new mattress altogether.
If you’re willing to look into it, you might be able to find cooling sheets!
2. Adjust the thermostat to the best temperature for sleep
Maybe, the temperature of the room is too high.
Or maybe you’re prone to sweating when you’re cold (some people are!), so you might want to turn it up a little more.
Regardless, it’s essential to make sure the room is at a good temperature before bed.
The best room temperature for sleeping is 60 – 68 degrees Fahrenheit (15 – 20 degrees Celsius).
Also, make sure that the windows are closed, and there’s no extra cold or hot air drafts.
3. Wear pajamas that keep you cool at nigh
The best pajama materials to keep you cool are cotton and bamboo.
The pajama should be baggy and should not cover your sweaty areas such as the arms and neck.
Wear something more breathable. A simple shirt and some shorts could work pretty well too.
Even better, sleep naked.
Just make sure to stay comfortable!
4. Take a hot shower before bed
Hopping in the shower or bathtub 90 minutes before bed could help with getting your body temperature down before you go to sleep.
With the sauna-like effect of a hot shower or bath, by the time you get to bed, you’ll be at a good enough temperature to sleep comfortably.
Taking a bath can also help you to relax, making you more likely to have a peaceful night of rest.
5. Cool down the room with a fan
Lots of fans have remotes so you can control them from afar while you’re still in bed, while others you may have to get up and adjust it.
Some fans are more powerful than others, and some move while some don’t.
There are plenty of different types of fans out there, so you shouldn’t have a problem finding one that works best for you.
Always keep the receipt to return it and choose another one if it doesn’t work out the way you want it to.
6. Stop sleeping with a hot parner
Unfortunately, sometimes having another body in bed just does not work out.
If this is the case, get your partner or pet out of bed.
If your sleep partner is a support or service animal and you absolutely need the pet to stay with you, get some light covers and see what other steps on this list might work for you.
Talk to your partner and explain that you get hot at night, and come up with a compromise so that you are both comfortable.
7. Go see a medical professional that deal with hot flashes.
As discussed earlier, hormonal imbalances (or health issues in general) can cause high body temperature In females.
Speaking to your doctor is always recommended, especially if absolutely nothing on this list works for you.
It can be your primary care provider or even your gynecologist.
Remember that no matter your medical history or current conditions, you are not a lost cause, and you deserve to sleep comfortably just like everyone else.
See what the doctor says, take their advice, and try other things on this list to lower your body temperature at night.
8. Plan your workouts, or any strenuous activity, wayyy before you go to bed.
Working out, or doing anything too active before bed, can make your body temperature higher which is why you should save these activities for during the day.
Stop working out 3 hours before bedtime or earlier.
Our body needs to drop a little bit below average in to help us fall asleep.
Therfore, raising body temperature by working out at night might affect your sleep.
Working out does help you sleep better, but make sure your workout is not too close to bedtime.
9. Grab a cooling pad!
Cooling pads are a nice way to stay cool enough to fall asleep.
They come in different shapes and sizes, and you can move them to any specific area that gets hot.
Personally, I wouldn’t recommend ice since it might end up spilling everywhere.
This is a nice quick fix for anyone who doesn’t want too much of a hassle before bed.
Just grab it and go!
10. Use plants that reduce room temperature
Indoor plants have been known to help cool down a room since they consume hot air.
They can also promote a good night’s sleep because of their ability to replenish oxygen and purify the air around them.
Plus, they look cute, and there’s so much variety in what kind of plant you can buy to match your own vibe.
The best plants for the bedroom are:
- Aloe Vera.
- Areca Palm.
- The snake plant.
- Spider plant.
11. Buy a portable air conditioner!
Yes, they exist! (Trust me, I was surprised too.)
On average, a small air conditioner starts at about $50 and gets more expensive as they increase in size.
Portable air conditioners are nice because you can move them around the house if you need to and will cool down a room (or you) a lot better than a fan.
12. Ban tech from the bedroom!
Many people are notorious for sleeping with their tv on or with their phone right next to them.
Electronics generate heat, especially after being turned on for a certain amount of time.
When phones are plugged in and charging, they can get hot as well.
Plus, it is never safe to fall asleep with a phone charging next to your head.
Electronics that are on while you are sleeping can disrupt your good night’s sleep.
The TV screen also creates a blue light which is the worst light for sleep.
The blue light reduce your melatonin production (the sleep hormone) by up to 80% (3).
Keep your phone somewhere away from your body and out of your bed. You’ll thank me later.
Final Words…
As you can see, there are quite a lot of causes for high body temperature in females.
However, with remedies, the possibilities are almost endless! There’s are many solutions to this problem that might fit for you, so don’t get discouraged and keep trying.
