Sydney, Feb 4 (The Conversation) – If you’ve been waking up drenched in sweat after yet another restless night, you might be tempted to buy a "cooling blanket" after seeing glowing reviews on social media. Online articles boast bold claims like:
"Stop waking up in a puddle of sweat with our roundup of the best cooling blankets – including a top-rated option from Amazon that ‘actually works’."
But do these blankets live up to the hype? And can they really help you get a better night’s sleep?
Why a Cooler Bedroom Helps You Sleep Better
A cooler sleeping environment is scientifically proven to improve sleep quality. Our body temperature follows a natural circadian rhythm, dropping about 0.31°C before bedtime to help us fall asleep and continuing to decline by around 2°Cthroughout the night.During sleep, the skin and body work together to regulate temperature. If the environment is too warm, sensors in the skin trigger heat loss mechanisms, which may lead to restlessness—like kicking off blankets or waking up frequently.
Experts suggest the ideal sleep temperature ranges from 17°C to 28°C, depending on the season and type of bedding. Staying within this range helps ensure deep, uninterrupted sleep.
What Are Cooling Blankets?
Cooling blankets are designed to regulate body temperature by using lightweight, breathable materials that wick moisture away from the skin. Unlike hospital-grade cooling blankets—used to reduce fever and prevent neurological damage—consumer-grade cooling blankets function similarly to regular blankets but with heat-dissipating properties.These blankets are typically made from cotton, bamboo, silk, or Lyocell fibers, all of which absorb moisture. Some models use a thread count of 300-500, creating small air pockets that improve airflow and evaporation.
Certain blankets also feature a Q-Max rating, which measures how cool the fabric feels against the skin—the higher the value, the cooler it feels. Others incorporate phase change materials, originally developed by NASA, which absorb and store heat to create a cooling effect.
Do They Actually Work?
Consumer reviews suggest that cooling blankets can provide relief for those who overheat at night. However, scientific research on their effectiveness is limited.A 2021 study tested cooling bed sheets in a controlled environment with 20 participants over three nights. The first night, participants slept with regular sheets in an air-conditioned room set to their preferred temperature. On the next two nights, they slept with cooling sheets in a room that was 3°C warmer than their ideal setting.
Results showed that while participants reported good sleep quality in both settings, they preferred the warmer room when using the cooling sheets—suggesting that cooling bedding may provide added comfort.
However, cooling needs vary based on factors such as age, health, body temperature, and sleep environment. What works for one person might not work for another.
Are Cooling Blankets Worth It?
With a wide range of options available at various price points, cooling blankets may seem like a tempting solution for those struggling with heat-induced sleep disturbances. While customer reviews might push buyers toward a purchase, the lack of strong scientific backing means their effectiveness is still up for debate.Alternatives to Stay Cool at Night
If a cooling blanket isn’t the right fit, there are other ways to maintain a comfortable sleep temperature:✔ Use air conditioning or a fan to regulate room temperature.
✔ Place a damp towel under or over yourself for a cooling effect.
✔ Wear lightweight, breathable sleepwear and avoid synthetic fabrics like nylon that trap heat.
✔ Sleep alone on hot nights to minimize extra body heat from a partner.
When to Seek Medical Advice
If you frequently struggle with hot, disturbed sleep, it might be worth consulting a healthcare professional. Persistent overheating at night could be linked to underlying medical conditions, and a doctor can provide tailored advice for better sleep.So, while cooling blankets may offer some relief, their effectiveness varies from person to person. Before making a purchase, consider testing other cooling methods to see what works best for you.
