11 Ways to Improve Your Sleep Routine

Getting the right amount of sleep is one of the most important things you can do for yourself every night. It is hugely beneficial for both your physical health and mental well-being when you improve your sleep routine.

All of us will suffer from a lack of sleep at some point in our lives, and for some it can be a chronic problem, leading to serious long-term effects. Try these simple tips for improving your sleep routine and, with a little practice, you’ll soon be sleeping soundly every night.

1. Maintain a regular sleep schedule, even on weekends

Choose the same bedtime every night so that your body gets into a regular routine. Yes, you’re an adult, but staying up late past your normal bedtime or sleeping till noon can greatly disrupt your body’s sleep-wake clock! Allow enough hours to rest so that you wake up naturally energized before your alarm clock sounds.

2. Nap at the right times to improve your sleep routine

Be cautious about napping too late in the day as this may interfere with your ability to sleep soundly during the night. Similarly, cut out any evening naps. If you tend to nod off in front of the TV at night, do something to revive yourself. Napping is a great way to relax, recharge, and rid yourself of mental fuzziness, but keep naps to 30 minutes in the early afternoon in order to preserve a healthy night-time sleep pattern.

3. Cool your sleeping environment down

It is important to keep your body temperature down at night to get a good sleep. Sleep with less clothing on and get moving air into your bedroom. Your body needs a chance to breathe during sleep, too! Keeping your sleeping environment cooler helps balance your body’s melatonin and cortisol levels, both of which are very important for regulating sleep. Somewhere around 65 degrees Fahrenheit is a moderate sleep temperature. If you really struggle to maintain a comfortable temperature, products such as the BedJet might help.

4. Include physical activity in your day

Regular aerobic activity, at least a few times a week, is an absolute must for good sleep. Just be sure to wrap up your physical activity a few hours before bedtime, as exercising close to bedtime will leave you too energized to sleep. Being a couch potato, believe it or not, is one of the major causes of poor sleep!

5. Clear your head of stress

Banish any lingering thoughts, worries or to-do lists from your mind. If you don’t, they will keep you up all night. Make your to do list or action plan for the following day well before bed. Journalling at night can be a helpful way to rid yourself of stress and resolve lingering worries. Take out a page before bed, write your concerns down, and then end by listing three positive things you are grateful for. Put stress away for successful rest!

You could also try soothing, relaxing music to clear stress before bed:

6. Choose a predictable and soothing routine that you enjoy

Whether it’s washing the dishes and then showering, or folding your clothing, reading and having a hot bath before bed, establish a pre-bedtime routine that gets you moving towards sleep every night and allows you to let go of the worries of the day. Consistency matters! Soothing activities before bed add to the quality of your sleep time. Sip chamomile tea, meditate, listen to calming music, lower the lights. Whatever relaxes you and helps you unwind…do it!

7. Create a calming environment

Is your bedroom environment conducive to good sleep? Keep in mind that a third of your life is spent sleeping in your bedroom! Clean out the clutter and make your bedroom a place for relaxation and sleep only, not work. If your office is also in your bedroom, your mind automatically associates this room with work. Remove electronics from the bedroom. They emit artificial light that interferes with the natural sleep cycle. Carefully place your alarm clock where the light isn’t distracting and the display doesn’t keep you awake all night anxiously wondering what time it is. Add heavy or black-out curtains to eliminate light from the outside. Also keep disruptive noise out by slumbering with a white noise sound machine. Aromatherapy scents such as lavender, juniper, vanilla and sandalwood rubbed on your temples or the insides of your wrists can help you slip into dreamland.

8. Take time to unwind from the day

Slow down well before bed. It takes time to unwind! You will not sleep well if you are moving at high speed until the last minute and then fall into bed. Your mind needs ample time to shift gears. You might not like this tip – but shutting off the computer, TV, or video games 30 – 60 minutes before bed is very important to disengage from your daytime mode of over-stimulation and work.

9. Consider where your pets sleepSleeping tabby cat

Pets can be the worst bed hogs and sleep in fits and starts. Pet owners who sleep with their pets often report disturbed sleep. Give both you and your pets the gift of a pet bed, and luxuriate in your own space.

10. Eat and drink right for a healthy sleep

Your body needs the right kind of nourishment for a good night’s sleep. Eating a large meal at night disturbs your sleep because it is too much material to metabolize. Likewise, spicy and heavy foods can keep you awake with uncomfortable heartburn and indigestion. Heavy alcohol intake can also influence the quality of your sleep, therefore keep it to a limit. Hydrate yourself well, but not too much, to avoid trips to the bathroom during the night. Caffeine (found in tea, coffee, chocolate and sodas) and nicotine are stimulants that can affect your sleep even if you’ve consumed them much earlier in the day. Look for herbal teas that help you sleep. Experiment with your sensitivity and definitely avoid caffeine in the evening!

11. Make your bed extra comfortable

The right mattress and bedding play a major role in good sleep hygiene. If you are constantly tossing and turning, changing your pillow, waking up stiff, or removing your blankets, it may be time to change something. Don’t let these things rob you of a good sleep! Choose the right mattress, materials and amount of fluff for you. A cotton weave blanket provides warmth and air circulation, while memory foam mattresses and pillows give flexibility and good support to your back, neck and head.

A great night’s rest is possible! Make a few simple changes to improve your sleep routine using these tips and don’t be afraid to experiment to find what works best for you. Do you have any tried and tested methods that always help you enjoy a great night’s sleep?

No More Counting Sheep: Can Valerian Actually Improve Your Sleep?

Are you tired of being tired? Yet to find a sleep aid that actually works? According to the Center for Disease Control and Prevention, about 1 in 3 people say they don’t get enough sleep, and 6% of people suffer from insomnia. I have certainly experienced this the hard way and I know just how disruptive and worrying it is when you cannot sleep. So if you’re looking for a natural remedy to help you sleep, then valerian root just may be the answer.Early moning alarm call

What is Valerian?

Valerian is a perennial flowering plant that produces pink and white flowers in the summertime. Dating back to ancient Greece and Rome, it was Hippocrates who first claimed this plant could alleviate insomnia. It’s the root of the plant that contains relaxant properties and, according to Wikipedia, Pastor Marpeck of Austria gave tea made from the root of valerian to sick individuals to help them stay calm.

Today, you can find valerian root supplements in stores in the form of capsules, you can buy valerian tea, or you can buy it raw and make your own sleepy time tincture. To learn how to make this tincture yourself, watch this short video:

 

How Does Valerian Help You?

Valerian aids in tranquilizing the nervous system and, as reported by WebMd, people use it to ease conditions such as insomnia, anxiety, and migraines. WebMd states that it is common to mix valerian with hops, lemonbalm, and other herbs like chamomile, in order to further calm the nervous system. You can purchase supplements that contain this mixture of ingredients at your local vitamin and supplement store.

Besides insomnia, valerian is ingested for other maladies as well. People have reported positive results in treating ADHD, depression, chronic fatigue, epilepsy, and faint tremors. Valerian can also be used for joint problems, and to alleviate pain from menstrual cramps. Many women who are going through menopause take valerian to ease hot flashes and anxiety. I never knew before that you can take valerian to help treat such a wide range of symptoms and ailments!

Is Valerian Effective?

Of the many varieties of valerian, it is only a narrow part of the root of Valeriana officinalis that has been widely studied. According to Brent Bauer, M.D., a doctor who contributes to MayoClinic.org, the results of these studies say that valerian reduces the amount of time it takes for people to fall asleep. This is because the extract improves sleep latency. This is an important benefit, since getting enough sleep from beginning to end is the chief goal for most of us.

Some of the most common complaints regarding sleep aids is that they simply do not work. Many of us are not getting enough quality sleep, and sometimes prescription and over-the-counter sleep aids actually disrupt the sleep cycle, making us feel tired and groggy the following day. I definitely found this, and it was one of the main reasons why I started trying to find natural solutions to the problem.

Valerian is a naturally occurring substance, so it does not disrupt normal sleep cycles, and it does not give you a sleep aid “hangover” the next day. In fact, some doctors, such as Dr. Whitaker, a wellness doctor at DrWhitaker.com, suggest to take valerian with melatonin for the most beneficial sleep experience. This helps to relax your mind and body in preparation for a soothing night of sleep.

Are There Any Side Effects?

For the most part, valerian is a natural herb and is considered safe. If you decide to take it in conjunction with other sleep aids, antidepressants, etc. then the effects may be increased. Take valerian in a small dosage at first if you need to take other medications. Increase the dosage as your body gets used to it.

Some people have reported side effects such as headache, dizziness, and stomach pains. Because valerian needs to be further tested, it is not recommended for pregnant women, women who are breast-feeding, or for children under 3 years old.

Are There Any Drug Interactions?

It is vital you check with your doctor before taking any type of supplement to see if it has any negative interactions with your current medications. Valerian also has potential interactions with dietary supplements, such as St. John’s Wort, so practice caution if you want to consume both.

In addition, valerian can intensify the sedative response from other substances. These include depressants, such as alcohol, benzodiazepines, and narcotic medications. Just take one substance at a time at first so you don’t overdo the effects.

What’s My Conclusion?

If you’re suffering from insomnia – or you are one of the 33% of Americans that aren’t getting enough sleep – valerian is worth a try as part of a healthy sleep routine. Throughout history, it’s been widely recognized for its sedative properties. Valerian can be valuable in helping you fall – and stay – asleep, as well as in treating anxiety, depression, ADHD, and many other conditions. Because it doesn’t have the side effects of prescription and OTC sleeping pills, valerian is a popular alternative that has been proven to work. It’s now sold worldwide in the form of supplement capsules. I take it regularly and I do think it has made a difference to the quality of my sleep, so I will continue to take it. It could work for you, too.

If you decide to try valerian as a sleep aid, please do let me know if it works for you!

Finding a Sleep Tea: What Should You Look For?

If you’ve been having trouble sleeping and don’t want to take habit-forming sleep aids, herbal sleep tea might be the solution. Your local supermarket is stocked with teas full of natural ingredients to help you relax and enjoy a good night’s sleep. After spending too many nights restlessly trying to get to sleep and stay asleep I knew I needed some extra, natural help – so I checked out these teas and I’ve reported the benefits here so you can find something that works for you.

Sleep-Inducing Ingredients to Look for in Sleep Tea

You’ll find about a dozen herbs that are commonly used in a sleep tea. Some have specific sleep-inducing properties, while others are mainly included for taste. Here are five of the most common–and effective–herbal ingredients to look for:

Valerian is a flower (you may have heard of valerian root–the part of the flower used in herbal remedies) known to help you fall asleep more quickly, and sleep better.

A word of caution, though: there are some possible side effects to consider with valerian. According to the Mayo Clinic, side effects may include headaches, dizziness, and stomach problems. Valerian is not recommended for children.

Chamomile is probably the most widely-known tea used for sleeping.

A study published in 2010 reveals chamomile’s ability to calm and induce sleep in people participating in clinical sleep studies, as well as individuals participating in clinical trials unrelated to sleep.

Chamomile is thought to be safe for all ages.

Passion flower is said to have a mild, gentle sedative effect that can help induce sleep. Most teas that contain passion flower also contain another (stronger) herbal sleep aid.Passion flower, used in tea

Orange blossom is another flower with sedative properties. The oil from the flower is often added to teas to help combat insomnia. Like passion flower, orange blossom isn’t all that strong, so it’s usually combined with another herb.

Licorice root is thought to help with a number of different health issues, including asthma, heartburn, and chronic fatigue. Licorice root supplements come in many forms, but tea is recommended for restful sleep.

Whenever possible, choose an organic sleep tea, or a tea with many organic ingredients. Avoid teas with added sweeteners, flavors, or preservatives. The purer the ingredients and extracts, the more beneficial the tea will be.

Popular Herbal Teas for Sleeping

We all know how annoying it is to buy a new food or drink, only to find you hate how it tastes! Or , even worse, find out that it doesn’t do what the package says it will. Before you head to the store, read these reviews of the most popular sleep teas.

All of the teas listed below are caffeine-free. It should go without saying that drinking caffeine before bedtime–or even a few hours before you plan to sleep–will only make it more difficult to drift off or stay asleep.

Yogi Bedtime Tea

This tea contains four of the top herbal sleep-aid ingredients: valerian root extract (20mg), passionflower plant extract (10mg), organic licorice root*, and organic chamomile flower* (*amounts are not disclosed).

Pros:

• Contains several organic ingredients
• You won’t experience morning grogginess
• Great for people with severe restlessness

Cons:

• Doesn’t contain as much valerian as other night-time teas

Celestial Seasonings Sleepytime Tea

The main ingredient in Sleepytime is chamomile. Other ingredients include orange blossom, spearmint and lemongrass.

Pros:

• Promotes a deeper, more restful sleep
• Has a delicate mint flavor
• Contains no artificial colors, flavors, or preservatives

Cons:

• Not organic
• The manufacturer doesn’t disclose how much of each ingredient is included

Celestial Seasonings Sleepytime Extra

Sleepytime Extra contains the same ingredients as the traditional Sleepytime, with the addition of valerian.

Pros:

• The combination of valerian and chamomile may induce greater calming and relaxation than traditional Sleepytime tea
• Each teabag contains 600 mg of chamomile, a dose that has been shown to reduce anxiety

Cons:

• Valerian may cause unpleasant side effects (see above)
• Not organic
• The 25 mg dose of valerian is much lower than in other valerian teas

Traditional Medicinals Organic Nighty Night Tea

The main ingredients in Organic Nightly tea are organic passion flower (360 mg) and organic chamomile (255 mg). It has a slight minty taste that comes from organic spearmint.

Pros:

• Helps you fall asleep and stay asleep
• All of the ingredients are certified organic
• This tea is non-GMO verified and Kosher

Cons:

• Each tea bag requires 10-15 minutes to steep
• The recommended “dose” required to feel the effects is 2-3 cups

Traditional Medicinals Organic Nighty Night Valerian Tea

This version of Traditional Medicinals nighttime tea switches out the chamomile for organic valerian root (450 mg) and licorice root (amount not specified).

Pros:

• Gently puts you to sleep and allows you to wake when you want to
• No drowsiness in the morning
• Has one of the highest amounts of valerian at 450 milligrams

Cons:

• Valerian may cause unpleasant side effects (see above)
• The smell of valerian root is quite unpleasant, but it dissipates after the tea has steeped
• It may take up to 60 minutes to feel the full effects of this tea
• Like the traditional Nighty Night tea, this tea takes a while to steep and the recommended dose is 2-3 cups

Pukka Organic Night Time

Night Time tea contains three of the common herbs used for sleep: organic chamomile, valerian root, and licorice root. It also includes a healthy dose (30 mg) of oat flower (also known as oatstraw), which is used for treating anxiety and insomnia due to anxiety.

Pros:

• Has a slightly sweet lavender flavor
• Helps calm your mind so you can drift off to sleep
• USDA-certified organic; Kosher

Cons:

• Requires a long steep to get the best flavor
• Has a slightly pungent scent
• The amounts of valerian root and chamomile are too small to have much effect

Celebration Flowers Organic Hops Flowers Tea

Unlike the other teas in this list, this one contains just two ingredients: organic hops and lemongrass. Hops, which have sedative properties, are the “active” ingredients.

Pros:

• Helps calm nerves, allowing you to relax
• Has only two organic ingredients, for a truly pure tea

Cons:

• The bitter smell and taste is not for everyone; you may want to add a sweetener

How to Make Your Own Sleep TeaCup of herbal tea

If you prefer to make your own loose-leaf tea using herbs you have selected yourself, you’ll be pleased to learn it’s easy!  For the best results, choose high-quality ingredients, and be sure to store the tea in an air-tight container.

Watch this video to learn how to make a great tasting sleep tea:

Remember that each herb is known for helping with certain aspects of sleep. Some are better for helping you relax and fall asleep, while others help you to get a more restful sleep. You should try making a tea targeted towards your specific symptoms.

Use Sleep Teas with Caution

While most of the herbal supplements used in sleep teas are considered safe for consumption, everybody reacts differently to herbs. Pay specific attention to your body when you’ve introduced any new supplement to your diet.

If you have a serious medical condition, like liver disease or a heart condition, you should always check with your doctor before taking any type of herbal supplement.

Even though herbal supplements aren’t thought to be highly addictive, relying on a tea to fall asleep every night might be a sign that your body is addicted to a certain herb. If you enjoy tea every night, that’s okay; if you cannot sleep without it, talk to your doctor.

Make Tea Part of a Sleep Routine

Sipping a cup of chamomile tea while you buzz around the house doing evening chores will not help you sleep! Even a great herbal tea may not be enough to counteract the effects of reading on your phone in bed, or falling asleep with the TV blaring.

A good sleep routine is essential for consistent, restful sleep. Identify what time you need/want to go to sleep, and plan to finish chores, watching TV, and tweeting 30-60 minutes prior. Plan to brew your cup of tea, and then sit and enjoy it. Talk with your spouse or kids, or read a book. Committing to a sleep routine will reduce nightly stress and provide you with the appropriate period of time to unwind before bedtime.

Good luck with finding the right sleep tea for you. If you find something amazing, do let me know so I can try it out!

Is Chamomile Really the Tea that Helps You Sleep?

Chamomile has been lauded for centuries as a medicinal herb with a number of different benefits. Whenever I looked around for natural sleep remedies I always came across chamomile.

Many of us are familiar with two of the most popular reasons people drink chamomile tea: to calm an upset stomach and to induce sleep. But is there really any truth to these claims? Research suggests that two types of chamomile, German and Roman, can indeed be used to support our health. And, among the many reputed benefits of the herb is better sleep.

Maybe you’d better decide for yourself – just don’t drink a cup until after you’ve finished reading!

What Is Chamomile?White chamomile flowers

Unlike other tea herbs, chamomile is derived from a daisy-like plant rather than a tree. Plants in the same family as chamomile are well-known for their calming, sleep-inducing properties. The plant contains a flavonoid, known as chrysin, which is at least partially responsible for the plant’s reported role in sleep support.

When brewed into tea, the herb takes on a fruit-like flavor similar to that of the apple. Many people quite enjoy the taste of the tea in addition to its many therapeutic properties. I personally don’t really like the flavor, but it has certainly grown on me since I started drinking chamomile tea.

The herb has been identified as containing 28 terpenoids and 36 flavonoid compounds. These components are what give the flower its healing power.

The dried flower is known as a potent anti-inflammatory, antioxidant, antifungal, antispasmodic, anti-ulcer, and astringent. It can be steeped and drank as tea, but is also commonly used as a poultice and in other forms.

What Are the Primary Benefits of Chamomile?

Chamomile has been used for all sorts of medicinal purposes. From treating chest colds to slow-healing wounds, inflammation, and more, chamomile has been applied in numerous ways to support overall health. The additional benefits of chamomile are impressive and cannot go unmentioned – they include the ability to regulate hyperglycemia, protect against infection, soothe digestive upset, and even fight cancer. So, a simple cup of tea has benefits far beyond just putting you to sleep.

Here are some more Chamomile health benefits:

How Does Chamomile Support Sleep?Chamomile teabags

While some are still skeptical, chamomile has been identified as having properties that can effectively treat insomnia and support beneficial sleep. Traditional preparations of the herb, such as tea and essential oil, have been found to have mild tranquilizing and sleep-inducing qualities.

It is believed that the sedative effects of the herb are due, at least in part, to the flavonoid apigenin that binds to the benzodiazepine receptors in the brain.

While there have not been many clinical studies done on the effects of chamomile on sleep, a study of 10 cardiac patients revealed that they all immediately fell into a deep sleep lasting for 90 minutes after drinking chamomile tea.

What Do the Skeptics Say?

While chamomile is currently the most commonly used herbal remedy for sleep disorders, there are a few who beg to differ on its value. Skeptics state that too little research has been done, as only a handful of clinical studies have been performed to explicitly identify chamomile as a sleep aid and that results aren’t conclusive.

For example, in one study in which half of 34 patients received chamomile in pills and half received a placebo, no significant differences were found between the placebo and chamomile groups. The study involved evaluating sleep diaries and following up with self-reporting to discern differences in total sleep time, time to fall asleep, wake up, wakeful times during the night, and overall sleep quality.

However, this report does not provide a definitive answer to the question as 34 participants is a relatively limited test group.

Does the Ritual Make a Difference?Relaxing bedroom

While the previous study may have assessed whether chamomile as a supplement supports sleep, what it did not take into account was the ritual. This element is likely what makes chamomile so effective for supporting good sleep. In most cases, individuals who are using chamomile to support sleep are doing so by drinking a warm cup of chamomile tea. This has two primary benefits: (1.) drinking a warm liquid feels good and (2.) thinking the tea relaxes you helps it to do so.

So, in reality, it’s not necessarily even the chamomile that helps induce sleep, but rather the ritual of enjoying a nice, relaxing cup of tea. Many people who drink tea to support sleep do so with a very specific ritual, which may involve turning on the kettle, finding a favorite cup, smelling the aromatic tea, watching it steep, and then snuggling into a comfy chair to enjoy it. The process itself is like a practice in guided meditation. If nothing else, the process is a combination of placebo, memory, and routine that makes you feel good and readies your body for sleep.

Should I Drink Chamomile Tea to Support Sleep?

While simply grabbing a cup of chamomile tea may not have as powerful an effect on your sleep as taking a little melatonin before bed, repeated over time, drinking tea as part of your routine will help relax and calm you. The herbal tea contains no caffeine and has a number of health benefits, so it won’t keep you up but will support your health.Cup of chamomile tea with flowers

It is important to keep in mind how you take your tea, though. Be sure to:

  • Brew the tea to your liking, typically 3 minutes or less.
  • Consider the amount of sugar you add, as the added sugar may negate some of the medicinal properties of the herb.
  • Don’t overdo it. If you drink too much, you may be awakened by a full bladder, offsetting the benefits of the tea in the first place.

So, whether you’re more of the clinical analysis type or not, consider doing a little research of your own, and I’m sure you’ll find that having a warm cup of tea before bed does just enough to settle your body and calm your mind in preparation for sleep. While it might not be the chamomile itself that helps, that action of sipping a warm, soothing, and possibly even nostalgic liquid definitely does.

Let me know how you get on with your own cup of chamomile tea as part of your sleep routine.

BedJet V2 Review: A Comforting Sleep Option

Personally, I can’t sleep if I’m too hot, but I have to have a blanket – even if it’s just a light blanket – covering me as I sleep. This causes all kinds of problems with getting comfortable and can often make for a long sleepless night. You simply cannot get a good night’s sleep if you’re uncomfortable. And if you're too hot, or in cooler weather, just cannot get warm, this affects your comfort level and could seriously disturb your sleep.

So what do you do?

You buy stuff. Stuff ranging from expensive to inexpensive, stuff that doesn't work, or works too well. You buy heating blankets, cooling pillows, cooling pads, water heaters – the list goes on and on.
But what if you could just blow cool or warm air right into you bed? You get to choose the exact temperature, and how long it's sustained for. Sounds good right?

The BedJet V2 lets you do just that. I thought it sounded too good to be true so for you - and myself! - I did a little research on the device.

Here’s my BedJet V2 review.

How the BedJet V2 Works

First, it’s important to acknowledge that the BedJet V2 is in no way an air conditioner, or meant to be used as such. Anyone who purchases this device with that purpose in mind will be woefully disappointed. It has a heater and a fan - not a cooling unit - and it won’t work in rooms that are at extreme temperatures (80°F or more).

With that said, you’ll want to know exactly how the unit works to keep you cool. Simply put, the device ventilates the room using a fan and pushes that air gently into your mattress. This is why the temperature of your room needs to be 79°F or lower - otherwise the device would just be pushing hot air around you, completely defeating its purpose of keeping you cool.

The BedJet V2 can also warm up your bed - perfect for those chilly winter nights! Instead of fanning cool air into your room, it runs the air through the heater and fans warm air out instead.

Cool or warm, the stream of air is gently fanned into your mattress using a long hose. And don't worry if you're a light sleeper - the machine is nearly soundless so it won’t disturb your sleep at all.

Set Up

Setting up the BedJet V2 is quick and easy. It can either slot conveniently under your bed or, if you don’t have the space, you can mount it beside your bed using a special vertical mount. Attached to the base of the device is a long hose with blower that snakes up the end of your mattress and box springs. The hose and blower have a plastic spacer mounting that easily slides between the mattress and the box springs. When in place, you simply point the blower in the right direction for the best circulation.

An AirComforter sheet is recommended for improved cooling air distribution, and can be purchased separately.

Features

The BedJet V2 has some pretty neat features – from where you can place it, to its app-controlled remote. Let’s take a look at these now...

Where it Fits:

The BedJet V2 can be the monster under your bed – you know, that one that keeps you nice and cool or warm and toasty at night! It generally fits underneath any bed that has a 7-inch space and a side rail clearance of 3.5-inches. It even fits under an adjustable bed! But don't worry if you don’t have that kind of clearance  - you can purchase a separate vertical mount bracket to prop the BedJet V2 up beside your bed. Either way, the device is easily hidden by your sheets, so it won’t disturb the aesthetics of your bedroom.

Heating and Cooling:

The BedJet V2 both heats and cools your bed. You can choose to leave it running all night, for a solid 8 hours, or just for the first few hours as you fall asleep. You can set it as cool as 72°F and as hot as 104°F, allowing you to decide what temperature(s) works best for you. And, if you have a partner who likes the bed at a completely different temperature than you, BedJet offers a Dual Zone temperature upgrade option. This makes it possible for each side of the bed to have their own air flow and preferred temperature.

Alarm Clock:

So what about waking up? The BedJet V2 promises that you’ll never need to use a noisy alarm clock again. I don’t know about you, but I literally cringe at the sound of my alarm, hating what it represents – getting out of my warm, comfortable bed. Instead of having the irritating noise of your alarm going off to wake you unhappily from your sleep, the BedJet V2’s biorhythm technology simply changes the temperature of the bed at your prearranged time. It’s a much smoother waking up process, but apparently highly effective.

This is a really neat feature of the BedJet V2. The biorhythm temperature technology is basically your personalized temperature settings for the entire time you’re asleep. You customize your preferred heating and cooling by every hour throughout the night. For example, if you want to start the night at a toasty 104°F, but know around 1am you’ll want to be a bit cooler, you just program your BedJet to change the temperature up as you sleep. This makes falling asleep faster and smoother and helps you stay asleep longer.

Aromatherapy:

Another really cool, and very relaxing, feature of the BedJet V2 is the essential oil aromatherapy diffuser kit that comes with the device! Essential oils have been proven to help soothe different emotions for people. They can help relieve stress and anger, as well as easing headaches and more. As your BedJet V2 runs throughout the night it will produce whatever scent you choose, freshening your sheets and providing you with a therapeutic rest.

Remote/App:

The BedJet V2 comes with a remote, but it's very basic and, in truth, not that helpful. The app, on the other hand, is very in-depth and detailed. You can download the app on any iPhone, iPad or Android device. The app features auto-shut off timers, the wake-up alarm, the biorhythm sleep cycle settings and your personalized temperature settings. Basically, you'll find the app far more useful than the remote!

Energy-Efficiency:

Why keep the furnace or A/C on high all night when you’re only using the bedroom? Especially when you can simply keep your bed alone at optimal temperature. Keeping your home at a more moderate temperature throughout the night allows your furnace and A/C equipment to do less work, thus using less energy, making your energy bills easier on your pocket. Using the BedJet V2 has the potential to save you some extra cash on your utility bills.

Price and Warranty

Admittedly, the BedJet V2 is a pretty expensive device. This is especially true if you want to spring for the extra features like the Dual Zone upgrade, AirComforter sheet or the vertical mount for putting the device beside your bed. The device alone starts at $429.00, and the extras can really bump the cost up further.


But, with the BedJet V2 there are no wires, no tubes and no electricity IN the bed with you. There are no expensive mattress pads that promise to cool you off, and no possible water leakages that can cause permanent damage.

Let’s not forget the device is energy efficient and might eventually save you some money. The higher price might just be worth it after all is said and done.


Another great feature is that you have 40 days to decide whether the BedJet V2 is for you. That’s 39 nights - more than a month - to figure out if you like what it does for you as you sleep each night. If you don’t love it, all you have to do is return it within those 40 days. And, if you have any problems with your device, just contact BedJet’s customer service team and they’ll either send you what you need – and in a timely manner – or they’ll replace the unit.

More information on their warranty and process is included in their packaging.

The Pros and Cons

What’s Good:

• The biorhythm temperature technology is, quite frankly, awesome. You decide what temperature will be blown into your bed every hour of the night for up to 8 hours. This brings so much comfort to your sleep routine. I can’t tell you how many times I’ve fallen asleep nicely warm only to wake up a few hours later tossing and turning in a sweat because I’ve gotten too hot. The biorhythm sleep cycle setting has the potential to completely eliminate that problem.


• It hides nicely under your bed. You don’t have to worry about disturbing the flow of your room with clunky machinery or ugly blankets. You can hide the BedJet V2 easily under your bed - or with your sheets - so you won’t even see it.


• The air wicking feature of the BedJet V2 is a fantastic addition. This feature prevents you waking up on a damp bed due to sweating.


• The app is easy to use, thus making the BedJet V2 easier to use. There are so many settings and options available within the app that it really adds to the value of the device.


• The company's customer service is very efficient and professional. This is always nice because no one ever plans to buy a defective product. So, if you have problems, knowing there's a friendly customer service rep ready to help you makes all the difference.


• Having 40 days to return the product is a huge advantage. Most people only need a couple nights to figure out whether the device is going to work for them, so those added days give you a real chance to make an informed decision.

What’s not so Good:

Even though the App is pretty amazing with all the extra settings it offers for your BedJet V2, nearly every customer is disappointed to find that the remote that actually comes with the device is mediocre at best. It doesn’t allow you set any extra settings and does the very least in productivity. This can be very disappointing, especially for those who either don’t own a smart-device or don’t like to take their devices into the bedroom at night.


• The blower being at the end of the bed can easily be a negative point for quite a few potential customers. The main airflow is happening down there at your toes and force to circulate up. Quite a few customers noted that the circulation wasn’t always great and their feet and/or legs would end up being too hot/cold while their torso would be just the opposite.


• Quite a few customers noted that the electrical cord to plug the device in is short making it difficult to conveniently plug into an outlet.


• The cost is just so high. This is a real deterrent for a lot of customers.

What the Customers are Saying

Overall, the majority of customers who purchased and used the BedJet V2 have generally really enjoyed the device. Most customers find it to be a much better option than other devices that generally provide only extreme temperatures.

A few reviewers have noted that the position of the blower made the air circulation focus mainly on their feet and/or legs. Some found a solution by simply moving the blower to the midway point of their bed, either on the side or in the middle of the bottom where more circulation could be provided.

Though many reviewers were disappointed to find the remote to be a very rudimentary device, most say the app more than makes up for it with all the additional features it provides. Other customers have found this to be a real inconvenience though, as some people like to get away from the technological world  before bedtime.

Also, quite a few customers pointed out that the cord to plug the device in was short and didn’t easily reach an outlet. Using an extension cord is a solution, but not an awesome one.

With that being said, with all the features the BedJet V2 provides, it’s easy to see why it’s rated 4.5 stars out of 5 on Amazon. Most customers have nothing but positive things to say about the product itself and the customer service they’ve received.

To Sum It Up

It’s nearly impossible to sleep when you’re uncomfortable. If you’re too hot or too cold, you’ll toss and turn, throwing off covers or adding them, just trying to get comfortable. This makes for long nights and grumpy mornings!

The BedJet V2 really has the potential to relieve some of your sleep problems. If you can afford the price of the unit, and whatever add-ons you may want as part of your purchase, it might just be worth it.

Hopefully this BedJet V2 review has provided you with all the information you need to make an informed decision on whether you wish to try it out yourself. Sleep well, and don't forget to let me know if you own, or are considering purchasing, a BedJet V2!

Update: Many people asked me where is the cheapest place to buy the BedJet V2. From my research, it's seems that Amazon is your best choice. 

Best Cooling Mattress Pads and Toppers

For lots of us, getting a restful night's sleep can be difficult as we simply can't stay cool at night. Even having the ceiling fan on full speed and air conditioning may not be enough to keep your body temperature cool on hot summer nights. Whether staying cool at night is challenging due to night sweat, hot flashes, an illness, or simply the weather, a cooling mattress pad can help to lower your body temperature and keep you comfortable.

In the review below, I'll take a look at a couple of different ways of keeping cool at night. These methods include the use of a bed fan and a cooling mattress pad. The approach that is right for you may depend on the level of cooling you need as well as your budget. Fortunately, there is a range of products available at varying price points, meaning all of us can get a great night's sleep!

Gel 'O Cool


One of the biggest benefits of this cooling mattress topper is that it is portable, which allows you to take it with you while traveling. It can also be used on any area of the bed where you need some cool comfort. This mattress pad works by dissipating body heat to areas of the cooling mat that are not in contact with your body. Two sizes are available, so you will need to determine which size is best for your needs. 

Another great benefit to this mattress mad is that no special preparation is required - simply place the mat on top of or under your sheet and it's ready to use. If you want to boost the length of time it will keep you cool, place the mat in the refrigerator prior to use. Generally, the mat can be expected to keep you cool for a few hours at a time.

This mat is also incredibly easy to use, and when not in use, it can be folded up and stored out of the way. The foldable design of this mat also makes it convenient and easy to transport, which can come in handy when traveling. Additionally, the mat is great for pets if they happen to suffer from the heat.

While the Gel 'O Cool is convenient to use for a few hours, if you are looking for something that will keep you cool throughout the entire night, check out my in-depth review of the ChiliPad Cube Review.

Iso Cool


If you're looking for an effective cooling system, the Iso Cool mattress pad could be a great solution. The reason this mattress pad works so well is the high-tech materials used. The pad's cover is manufactured using 300-thread count cotton, thus providing a luxurious feel. Perhaps one of the most interesting things about this cooling pad is that the internal cooling material it contains was originally designed for use by NASA! The fiber used works quite differently to other types of material in terms of how it wicks away heat. Known as thermocules, this material actually absorbs body heat. As your body begins to cool, the fibers release the heat that has been stored, helping to stabilize your body temperature throughout the night. This means that the pad will continue working throughout the night, even if you happen to move around quite a bit. Great news for restless sleepers!

Overall, the Iso Cool is quite comfortable and could be perfect if you only suffer mild overheating. If you experience serious night sweats or extreme overheating, however, you may find you need something more high-end.

Chilipad

The Chilipad is considered one of the higher-end cooling mattress toppers. The main benefit of this cooling mattress pad is that it keeps you cool throughout the night, which is usually not possible with a fabric or gel topper.

This system works in a similar way to a water cooling system, using semi-conductor technology. Basically, the temperature of the water is adjusted as it flows through a base unit.

Simply place the mat on your mattress and set the temperature to the desired level. The cooled water will then begin flowing through internal tubes located inside the mat. While that might sound uncomfortable, don't worry - the distinctive design ensures you do not feel the tubes at all!

Another great benefit to this system is that it can actually be used for heating as well as cooling, which can be very handy during the cold, winter months. This pad has a range of 60°F to 110°F. Dual remote-controlled units are also available for larger beds, ensuring that you and your sleep partner can have the precise temperature that is most comfortable for each of you!

If there is a downside to this mattress topper, it is that it does produce some noise. If you need absolute quiet at night to have a restful sleep, this could be a problem.

Overall, this mattress pad is quite effective if you are looking for a system that will help to keep you cool throughout the night.

Feel Cooler King Size Mattress Pad

If you're looking for a mattress pad that can keep you cool AND fit a king size bed, this could be a good option for your needs. Priced at less than $200, it is also quite affordable, particularly when compared to other options on the market. Special technology is used in the design of this pad to help keep the temperature of the mattress regulated during the night. This also helps to reduce the number of times you wake during the night because you are too hot, which could give you a more restful night of sleep. Designed to fit king size mattress up to 20 inches in thickness, the Feel Cooler King Size Mattress Pad is manufactured using 100% hypoallergenic fibers, meaning it's also suitable if you suffer from allergies.


Bamboo Top Mattress Pad

If you're like me, and you like a little support from a mattress pad, the Bamboo Top Mattress Pad could be a good contender. Starting at less than $150 for the twin-size version, this pad is fairly affordable and offers a layer of soft comfort while still helping to keep your spine in proper alignment. Since it features a bamboo top, this pad will not become nearly as hot as other types of pads. As your body is not being overheated during the night, you should be able to sleep longer without awakening. The unique design of this pad also means it can be simply tossed in the washing machine and washed in cold water, then tumbled dry on a low setting for easy care.

Lucid by Linenspa Gel Infused Memory Foam Mattress


This memory foam topper features a removable bamboo cover and comes with a 3-year warranty. Priced at less than $200, this mattress pad can help to keep you cool without busting your budget. The secret behind this pad's ability to keep you cool is the open cell technology that helps to prevent your body from forming impressions in the pad that could cause hot spots while. As a result, it is able to keep your body temperature regulated throughout the night and improve air flow. The foam used in this mattress also helps to collect and then distribute body heat, while conforming to the shape of your body and weight.

Sleep Better Isotonic Cool Slumber

If budget is your main concern, this mattress topper could be a winner, coming in at less than $100. Manufactured from visco elastic foam, this mattress topper features air technology, allowing for the perfect amount of ventilation to prevent overheating or sweating. Since this mattress topper is hypoallergenic, it's also a good option if you have allergies. The 220-thread count used on the comfort fabric cover on this pad will ensure you stay comfortable throughout the night.

Bed Fans

If you tend to overheat significantly during the night or suffer from serious hot flashes or night sweats, you may find that a bed fan is the better option for your needs. Check out my BedJet V2 review for an in-depth look at this innovative product to help you to decide if a bed fan is the right choice.


The BedJet is a high-end cooling system, which means it is more expensive than many other options, including a mattress pad, but if you are looking for a system that will keep you cool throughout the night, the price may be worth consideration. Designed to fasten to the bed, the BedJet will not fall over during the night. The way it fastens onto the bed also allows you to have cool air blowing over you, or under the sheet. This system can also be used to keep you warm during the winter and features dual fans to keep sleep partners comfortable.

This system features a motor that runs quietly and smoothly during the night, ensuring it will not disturb your sleep. You can control the system using the supplied remote control or a handy app, whichever you find to be most convenient.

​What methods have you tried to keep you cool during warm nights? Please do share as I'm always thrilled to hear of new suggestions!

Chilipad Cube Review

As one of the millions of people in the United States suffering from some sort of sleep-related issue or problem, I know how beneficial it would be to both the body and mind to find a product that may actually offer relief and help me to experience an easier, deeper, and more relaxing slumber. Nights spent tossing and turning, frequently waking up due to hot flashes and/or cold chills, and battling the air conditioner to maintain a comfortable sleep temperature all have a negative impact on the quality of my sleep. These sleep-interrupting habits can take a mental and physical toll if they occur over an extended period of time, so it is important to find a solution that truly works to provide relief from uncomfortable sleepless nights.

ChiliPad Heating and Cooling Mattress by ChiliPad Technology, LLC., is a product that promises to do just that, and many people are choosing to give it a try in order to achieve the full night’s rest they desire. I admit that my curiosity was piqued when I first heard about ChiliPad – after all, why would I choose to continue spending sleepless nights battling the air conditioner and heavy blankets when there is an easy solution that may actually improve the quality of my sleep? So, I decided to take a proper look at this product that claims to help people who suffer from a number of sleep issues, including:

  • Hot and/or cold flashes, including those associated with menopause
  • Inflamed muscles
  • Nights sweats
  • Insomnia
  • And more!

The ChiliPad may also be ideal for couples who are most comfortable sleeping at different temperatures. This is possible thanks to the Dual Heating and Cooling Zones, an impressive feature that I'll tell you all about in a moment! The bottom line, however, is that if ChiliPad lives up to its hype, the system should allow couples to sleep side-by-side peacefully and comfortably.

I've aimed to produce a thorough and unbiased ChiliPad review that covers every aspect of the product, from its revamped design to the quality of its performance. Anyone who wishes for a better night’s sleep should browse through the information below to learn what I discovered about ChiliPad after checking out the product’s website and browsing through hundreds of real customer reviews. The only thing readers stand to lose from reading this review is a future riddled with sleepless, uncomfortable nights!

ChiliPad by ChiliPad CUBE – Product Description

The ChiliPad Heating and Cooling Mattress by Chili Technology, LLC., is a mattress pad containing a heating and cooling control system that monitors the exterior temperature of the mattress so that users can enjoy a peaceful slumber all throughout the night. The clinically proven temperature relief system keeps water actively circulating through a chain of micro silicone tubes, making it possible to regulate the surface temperature of the mattress for up to 8 hours.

When you buy a ChiliPad, you'll get a mattress pad, temperature-monitoring control unit, and a wireless remote and power cord. The temperature can be adjusted in 1-degree increments, ranging from about 55°F up to 110°F . The system distributes an even temperature all throughout the mattress, so there is no need to worry about hot or cold spots. Additionally, it can be used in conjunction with an existing mattress, including Sleep Number mattresses.

Design

The ChiliPad Heating and Cooling Mattress features a unique, state-of-the-art design that promises to offer heating and cooling relief to anyone who suffers from hot flashes, night sweats, insomnia, inflamed muscles, and much more. The exclusive product boasts a 150-thread count and poly cotton exterior, and was designed to fit all classic mattresses (from twin size up to California King), including those with extra cushioning.

Available sizing and measurements include:

  • Single – 30″ x 75″
  • Twin – 38″ x 75″
  • Twin XL – 38″ x 80″
  • Full – 53″ x 75″
  • Dual Queen – 60″ x 80″
  • King – 76″ x 80″
  • California King – 72″ x 84″

Unlike competitors who use air to power their temperature-regulating systems, the ChiliPad functions via water, a much safer alternative to both air and electricity-powered systems. Thanks to its highly-efficient design, the system is capable of maintaining the user’s ideal temperature all throughout the night. That means no more struggling to find and sustain a comfortable temperature for the house! With ChiliPad, the increase or decrease in temperature comes directly from the mattress pad itself.

The ChiliPad mattress pad can be purchased in Single and Dual Zones. As the name suggests, Single Zone pads cover the entire bed and maintain one equal temperature. They require just one Cube. Dual Zone ChiliPads come with two Cubes and contain isolated tubing and separate control units that can be adjusted independently, allowing users the freedom to control the temperature of each side of the bed according to their individual preference, without disrupting the other sleeper. The end result is a faster, deeper, and more therapeutic sleep.

How Does It Work?

Each 150-thread count poly cotton mattress comes with a Chili Cube, a cooling unit with a built-in internal pump made of medical grade silicone tubing. This warms or cools regular water (distilled water is recommended, as it does not promote the growth of mold and other bacteria) and keeps it circulating throughout the pad all night long. The tubes are soft and thin, ensuring there is no discomfort when lying on the pad. The Chili Cube is connected to the mattress pad by a built-in connection tube measuring 48″ in length. Setting up the system is easy and takes just a few minutes.

The ChiliPad Heating and Cooling Mattress makes it easy to control and maintain the temperature of any mattress. Generally, the unit reaches temperatures between 60 and 110 °F that can be adjusted in single degree increments, and a thermostat preserves the set temperature all night. You can change the temperature with a simple push of a button, either directly on the control unit or using the wireless remote control.

Durability for Long-Term Use

The thin (about 3/4 of an inch) but durable ChiliPad is designed to withstand years of everyday use, including holding up against cat claws and active young children! The mattress pad lays flat with no fitted corners, making it possible to put on one side of the mattress without interfering with the other sleeper’s comfort. It can also be used in conjunction with another mattress, including Sleep Number or memory foam and cooling gel mattress toppers, so practically anybody can use this universal product.

How Do I Properly Maintain and Clean My ChiliPad Heating & Cooling System?

To get the most out of the system and keep it operating as long as possible, the manufacturer recommends using only distilled water. This prevents the growth of black mold and other potentially harmful bacteria. Applying a cap full of hydrogen peroxide once or twice monthly further helps to keep water reservoirs clean. A convenient indicator light will signal and chime (the chime can be muted) when water levels are low, making the product easy to use and maintain for many years to come. For best use, check water levels regularly and top off as needed (approximately every week or so, though some users report that it isn’t necessary to top off so often). In the event of a leak, replacement pads can be purchased for about 25-30% of the price of the original unit.

Are There Any Benefits to Using ChiliPad?

The short answer is yes! According to the official website and numerous customer reviews, the ChiliPad provides users with proven temperature relief and improves the overall quality of sleep. Customers who have already purchased a ChiliPad claim to wake up feeling more refreshed and able to maintain healthy energy levels throughout the day, in addition to suffering from fewer aches and pains associated with inflamed muscles.

In addition to improving sleep and, thus, health, the ChiliPad may also help to lower monthly energy bills. The theory behind this is that the product works by heating or cooling just the bed itself, instead of the entire house. On average, the unit uses less than 80W of energy. The amount saved on your monthly energy bills could mean the ChiliPad pays for itself in one year or less!

Other pros noted by ChiliPad customers include:

  • Set up is fast and easy.
  • It is made of quality materials
  • Pump is quiet, and not disruptive to sleep.
  • Worth the initial price.
  • Provides instant relief for night sweats and cold chills, due to menopause, chemotherapy, and other medical conditions.
  • Excellent for taking on vacations to hot or cold climates, where the extra warmth or coolness is welcome.

What are the Cons?

As with any new product that hits the market, there are going to be kinks that need working out and some overall cons to take into consideration before committing to the purchase. The ChiliPad has been modified from its original version, but after reading through hundreds of real customer reviews, I have found that there are still a few issues that are worth mentioning in order to deliver a fair and accurate review.

Cons include:

  • Some customers report that it took a couple nights or more to get used to laying on the tubes inside the mattress. Though they are made of soft silicone, they become a bit harder once they fill with water.
  • The fans located on the unit can be disruptive to some, and may take some time to get used to. Most customers say the noise blends into the background after a few nights, though.
  • The light on the Cube randomly turns on in some units, lighting up the entire room. It may also flicker on when the temperature is adjusted. Some people also say their remote control light turns on and off randomly.
  • Once the manufacturer’s two-year warranty runs out, it can be difficult to purchase parts to make repairs to your unit if anything should happen. Most customers agree that Chili Technology, LLC. provides friendly customer service support, but they do not sell parts, nor will they provide customers with the name of their supplier. The lack of support is perhaps the product’s (and company’s) largest downfall.

Tips for Getting the Most Out of the ChiliPad

After reading through so many customer reviews, I noticed some common tips among users for how to extend the life of the system. While the majority of customers are satisfied with the heating and cooling capabilities of the ChiliPad system, some people advise that the unit works best when placed close to the intended spot. For example, if you desire heat primarily for your feet, the unit should be placed at the foot of the bed. If you desire cool air centralized around your face or upper body, the unit should be set up near the head of the bed.

Similarly, placing the system on an additional fan (such as a laptop cooling fan) works to further the system’s effectiveness and provide immediate temperature relief.

Conclusion

The ChiliPad may be a reliable and long-lasting purchase that is worth the initial price of $499-$1099 (depending on the size mattress that is needed), especially for anyone suffering from a sleep problem or issue that severely impacts the quality of their rest. By allowing users to adjust and control their ideal sleeping temperature, the system makes it easy to fall asleep faster and to remain asleep longer. The idea of never having to fight my family over an ideal temperature for our house is enough motivation for me to get out there and give the product a try!

The Truth Behind Postpartum Night Sweats

What are Postpartum Night Sweats?

Postpartum sweating is the condition of excessive sweating after you give birth, even if you’re sitting still or sleeping. The condition can put a damper on your postpartum experience, leaving you uncomfortable and embarrassed. If you're suffering from this, it may be comforting to know you’re not alone.

Postpartum sweats happen to about one in ten women. Although the level of sweat is high – enough to make you look as if you’ve completed a vigorous marathon or an intense fitness workout! – it's nothing to be ashamed of. This is a very common experience for mothers who have recently given birth.

Postpartum sweating is the body’s process of releasing excess water and fluid from pregnancy. Many women find that while the process can be unsightly and uncomfortable, it helps them shed water weight gained during pregnancy. In many cases, women who breastfeed experience this phenomenon longer than women who don’t.

That's the basics of postpartum night sweats - read on to learn what causes them and how you can alleviate them. 

What Causes Postpartum Night Sweats?

Postpartum sweating has not been studied comprehensively, so there’s no officially accepted cause. However, doctors generally agree postpartum sweating is triggered by a drop in pregnancy hormones after childbirth.

After you give birth, your body goes through huge changes to rid itself of excess fluids and hormones no longer needed. As a result, you’ll see a heavy release of fluids through excretion. The bulk of these materials will leave when you urinate; however, postpartum sweating can speed up the process.

Yes, this is uncomfortable. No woman wants to deal with excessive sweating, especially when they’re already lacking restful sleep and recovering from childbirth.

The good news, however, is that postpartum sweating, while annoying, is completely normal. It generally only lasts for a few weeks. In some cases this may extend to a few months, but there's no need to worry. (Unless you have a fever, which is a sign of infection. In that instance, please check with your physician.)

Solutions for Postpartum Night Sweats

Drink plenty of fluids.

One of the big misconceptions about postpartum sweating is that cutting back on fluids will cut back on the sweating. This couldn’t be further from the truth. You actually need more water and non-alcoholic fluids to help you get through this period. The more you drink, the more fluid gets flushed out, which helps you pass through this phase much more quickly.

Heavy sweating can leave you dehydrated, so keep your fluid levels high. Drink one or two glasses of water as soon as you wake up so you immediately replenish any fluids lost throughout the night. Drinking plenty of fluid is also important if you’re breastfeeding your baby.

Modify your wardrobe to include loose, lightweight clothing.

Loose, lightweight clothing made of natural fibers such as cotton is recommended during this period. These materials are woven in a way that allows your skin to breathe, as opposed to synthetic materials that leave your skin sticky and icky.

The same goes for your sheets and bedding - use only cotton bedding if possible. You want your skin to excrete as easily as possible, and natural linen fibers are superior for breathability over synthetic ones, no matter how fashionable they are.

Dressing in layers also helps you cool off when you’re experiencing the sweats. You’ll be able to remove a layer to cool yourself down whenever you get too hot, as well as replace layers if you start to get cold.

Avoid prolonged sun and heat.

It goes without saying, right? The more heat you’re exposed to, the more you’re going to sweat. It’s how your body cools off to avoid overheating. Take precautions to avoid prolonged sun exposure, especially in the middle of the day when it’s hottest. Embrace air-conditioned environments as much as possible. Fans may be helpful, but they’re not going to be very successful if you’re in extremely warm weather, particularly 80 degrees or higher.

Don’t work out in the heat.

Exercise is helpful for battling postpartum conditions, including postpartum depression. However, when you’re battling excess sweat, it doesn’t make your battle any easier. Schedule your fitness regimen early in the morning or during the evening hours, so you’re not working out during the hottest parts of the day.

Say no to hot beverages and spices.

Yes, for a small period of time, you may need to put down the herbal teas and lattes, and take measures to avoid spicy dishes like vindaloo and Fra Diavolo! Hot, spicy foods and heated beverages may be delicious, but they can trigger excessive sweating. Spicy foods are a known catalyst for hot flashes, as menopausal women can attest to. Hot beverages raise your body temperature, meaning you're more likely to feel flushed and sweaty.

And while we’re on the subject…

Cut down on caffeine and alcohol

Caffeinated and alcoholic drinks are more known sweat triggers. While the link between alcohol or caffeine and sweating isn’t fully understood, these items are clearly linked to increased sweating and hot flashes. (By the way, so is smoking, which is something to avoid for other obvious reasons.)

Avoid hot baths and soaks.

The hot tub can be a luxuriant, relaxing environment, but when you’re already hot and sweaty, this will only make things worse. You'll antagonize your body’s temperature, causing it to shoot up and trigger yet more sweating. Avoid saunas too - they’ll only increase your sweating, making you even more uncomfortable.

Use towels.

Waking up to a wet, soaked through pillow with wet hair clinging to your neck is not fun at all. Cover your pillow with a bathroom towel before you go to sleep. The towel will absorb moisture, allowing you to stay dry for an extended period of time. Keep two or three extra towels by your bedside to swap out as needed.

Take a cool shower.

Cool off with a shower. Not only will this refresh you, but you get an opportunity to take time for yourself and wash away the stickiness caused by excess sweating.  

Invest in clean cotton sheets, fresh towels, and regular linen changes.

Waking up soggy is never fun. Don’t stop at clean cotton sheets and a fresh towel every night before bed. Invest in a cooling mattress pad and mattress toppers. If your sweat is extremely excessive, prepare to switch out your linens on a very regular basis to consistently keep them clean. Sleep naked if you're comfortable doing so for further bedtime comfort.

Keep Your Nightstand Stocked

Keep items for refreshment by your side at night. Baby powder can absorb the moisture from sweat - just make sure you use 100% corn starch baby powder, as talc has been shown to be harmful to the body. Extra towels, a robe to throw on when it’s time to feed the baby, a bottle of water, and a fan can all improve your comfort during this time. (Keep these items close by in the baby’s nursery, as well as in every area of the house you’re in during the day. Doing so makes refreshing yourself more convenient!)

Consider a BedJet v2

BedJet v2 allows you to hack your body’s natural sleep biorhythms with intelligent bed cooling and warming. Regular use can help you sleep better, allowing you to wake up more refreshed.

BedJet is a patented device that provides temperature controlled sleeping environments without changing the feel of your mattress. The device allows you to cool off in just 180 seconds. Exclusive air technology, JetConvect, removes body moisture from the bed, allowing you to sleep more comfortably.

The BedJet is highly recommended for those who struggle with night sweats, such as women with postpartum sweating. It even comes with a Bluetooth-enabled Sleep App to  intelligently control your device from your smartphone.

A Chilipad Cube May Also Help

Another potential investment is in a Chilipad Cube. The Chilipad Cube is a mattress pad equipped with cooling and heating temperature control systems. The product regulates your mattress’s surface temperature in a unique way: it circulates water through microtubes. These microtubes form a network that cools your bed, giving you a positive sleeping experience. The system comes in your choice of single or dual zone, allowing you to manipulate for one or two people, depending on bed size.

Remember: You're Not Alone!

While you might feel uncomfortable at the moment, postpartum night sweats are completely normal and natural - and the good news is, they shouldn't last too long. If you've found effective ways to deal with postpartum sweating, please share your experiences in the comments below. I'd love to share your tips with my readers!