Whether you’ve experience one for yourself or not, you probably know what a hot flash is. You may even have a mental picture of a middle-aged television character (or even someone you know) standing in front of an open refrigerator, trying to mitigate the discomfort of a sudden rise in body temperature.
Hot flashes are an unwelcome reality for most women before, during, and after menopause. Though not all women get them, most women do and some experience them for years after their last period.
As uncomfortable as they are, there is no concrete evidence to suggest that hot flashes are dangerous. The primary issue for many women is that they often occur at night and can lead to a significant disruption of sleep. Sleep deprivation and poor sleep quality has been linked to a number of chronic health issues, so if hot flashes are interrupting your sleep, it’s time to take action.
What is the Best Mattress for Hot Flashes?
- Best Overall: Helix
- Best Budget-Friendly: Bear Original
- Best Luxury: WinkBed
- Best Soft: Puffy Lux
- Best Medium-Firm: Zenhaven
- Best Firm: Loom & Leaf
- Best for Couples: Amerisleep
- Best for Side Sleepers: Nolah
- Best for Back Sleepers: Leesa Hybrid
- Best for Stomach Sleepers: Layla Hybrid
- Best for Heavy Sleepers: Saatva HD
In this article, we’ll explore the subject of hot flashes to learn what they are and what causes them. We’ll also talk about how changing your mattress could help and provide tips for sleeping cool. You’ll also see our top picks for the best mattress for night sweats and hot flashes.
What Causes Hot Flashes?
A hot flash is a sudden feeling of warmth, typically in the upper body – it is usually most intense on the face, neck, and chest. In some cases, hot flashes are accompanied by skin redness (as if you’re blushing) as well as sweating. Hot flashes that happen at night are called night sweats.
The most common cause for hot flashes is changing hormone levels, typically related to menopause.
The exact relationship between changing hormone levels and changing body temperature is unclear. Research suggests, however, that decreased estrogen production causes the hypothalamus – the body’s thermostat – to become more sensitive to slight changes in body temperature. When the hypothalamus senses that the body is too warm, it sets of a chain reaction (a hot flash) to cool the body down.
Though hot flashes are one of the most common symptoms of menopause, not all women experience them. Factors that may increase your risk for hot flashes during menopause include smoking, high body mass index (BMI), and race (particularly African American women).
Hot flashes may not be medically dangerous, but they can impact your daily activities and your sleep quality at night. There is also some evidence to suggest that women who have hot flashes have a higher risk for heart disease and bone loss than women who don’t. When it comes to sleep quality, changing your mattress could help. Read on to learn what to look for in a mattress for temperature regulation.
Choosing a Mattress for Temperature Regulation
When it comes to the quality of a mattress, it’s all about the materials. Construction matters as well, but material plays a bigger role in temperature regulation.
Generally speaking, materials that “breathe” well are better for cooling. It’s also important to consider the material’s heat conductivity and heat retention. Dense materials like certain kinds of memory foam tend to trap heat while spring mattresses support air circulation. Coil mattresses tend to be strongest materials for cooling while memory foams are weakest.
Here’s what you need to know about the cooling properties of different materials:
- Coils and Springs – Spring mattresses provide more bounce than foam and they offer better air circulation. If you are looking for some degree of cushioning, look for a hybrid mattress that incorporates both.
- Latex Foam – This type of foam provides a little more bounce and better airflow than memory foam because latex isn’t a good conductor of heat – the material doesn’t change based on the temperature in the room as long as it is natural latex.
- Infused Materials – Many cooling mattresses are made with gel foam or copper-infused foam. These materials may help with temperature regulation but could also affect the weight and firmness of the mattress.
- Poly Foam – Polyurethane foam or poly foam is made from the same basic materials as memory foam but it doesn’t have the same visco elastic qualities – these are often used in support layers because they create a less dramatic “hug” than memory foam.
- Memory Foam – A type of poly foam, memory foam is also known as visco elastic poly foam. This type of foam responds more slowly under pressure to create a hugging, contouring effect which can sometimes diminish cooling.
Changing your mattress can help a lot when it comes to keeping you cool at night, but there are other things you can do as well. Read on to see some practical tips.
Tips for Sleeping Cool at Night
As tired as you may be, falling asleep when you’re sweating can be difficult. It’s impossible to find a position where you don’t feel like the sheets are sticking to your body and all you can think about is how hot it is. There’s a reason many people prefer to sleep in a cold room rather than a hot one.
Here are some simple tips for keeping cool at night:
- If you have the ability to adjust the thermostat in your bedroom, try to keep the temperature between 60- and 65-degrees Fahrenheit.
- Try putting a fan near your bed – even if it doesn’t drastically change the temperature, the air movement might help you feel more comfortable.
- Wear lightweight bedclothes made from breathable materials like cotton – if you have hot flashes, moisture-wicking material could help.
- Soak a washcloth in cold water or fill a compress with cold water – place it on your forehead or behind your neck to stay cool while you fall asleep.
- Drink a glass of water before bed to protect yourself from dehydration due to night sweats or keep a glass of water by the bed – don’t drink more than 8 ounces if you don’t want to get up to go to the bathroom at night.
- Take a shower or soak in a warm bath about an hour before bed – the warmth of the water sends a rush of blood to the extremities which may help cool your core.
- Keep the shades drawn in your bedroom during the day to prevent sunlight from raising the temperature too much.
- Eat a smaller, lighter meal for dinner so your body breaks it down before bedtime – digesting protein requires more energy than fats or carbs, so you may sleep cooler after a light meal.
- If you don’t share your bed with a partner, spread out with your arms and legs not touching to maximize air circulation around your body.
Whether experience hot flashes or you just have trouble keeping cool at night, switching to a cooling mattress could help. Read on to see our top picks for the best mattress for hot sleepers.
The Best Mattress for Hot Flashes
There’s nothing enjoyable about hot flashes but just because you can’t do much to prevent them doesn’t mean you have to let them interrupt your sleep. A cooling mattress makes all the difference and you don’t necessarily need to spend a fortune to get one. We’ve done our best to assemble a list of the best mattress for hot sleepers in a variety of categories and at different price points.
Here are our top picks for the best mattress for hot flashes:
Best Overall: Helix (Price Retail: $999) – What makes Helix our top choice for hot flashes is the fact that they offer so many different options. You can choose based on your firmness preference, your sleeping style, or both. We chose the Helix Midnight because it is a medium firmness level priced under $1,000.
The Helix Midnight is a hybrid mattress which combines the cooling support of wrapped coils with the plush contouring of memory foam. Hundreds of wrapped coils cradle the body, limiting motion transfer while providing support for all sleeping styles. Over the coils sits a transition layer of high-grade poly foam for ergonomic support, topped with a comfort layer of memory plus foam. The mattress is topped with a Soft Touch Design color optimized for air flow and it all sits on a base layer of DuraDense foam.
Not only is this mattress surprisingly affordable, but it offers excellent durability with strong temperature regulation. Simply choose the right model according to your sleep style and preferences.
- Pros: Numerous models to choose from, strong temperature regulation, hybrid design
- Cons: May be too soft for some sleepers (choose another firmness level)
Best Budget-Friendly: Bear (Price Retail: $800) – Finding the perfect mattress is important but some would argue that finding the right price is even more important. If you’re looking for the best cooling mattress at the best price, consider the original Bear Mattress. This mattress features four layers of premium foam to deliver optimal pressure relief, balanced support, and a cooler sleep experience.
The Bear Mattress starts with a thick layer of high-density support foam to provide long-lasting durability. On top of that sits a transition layer of responsive foam that relieves pressure and provides support for optimal spine alignment. The cooling benefits really shine with the next layer of cooling graphite-gel memory foam designed to remove unwanted body heat, moving it away from your body while you sleep. Finally, a breathable Celliant cover. It all ships free and comes with a 100-night sleep trial and a 10-year warranty.
- Pros: Affordably priced, premium all-foam construction, breathable Celliant cover
- Cons: May be too firm for side sleepers, may be less durable than other models
Best Luxury: WinkBed (Price Retail: $1,599) – If you want to have the ultimate sleep experience, go for luxury with WinkBed. This mattress features a unique 3-step back relief system to eliminate muscle tension while aligning the spine and joints. It also incorporates SleepCalm motion isolation technology with Extra Edge anti-sag support and triple layer heat dispersing technology for relief from night sweats.
The WinkBed features a hybrid design of both foam and coils but what makes it unique is the coil-on-coil structure. Not only does this mattress have a sturdy base of pocketed coils, but it also has a layer of microcoils for optimal pressure relief and motion isolation. The coil system is topped with gel-infused foam in a two-layer Euro-pillow top quilted for comfort, designed to pull heat away from the body. This mattress also features a breathable cover made from eucalyptus-based Tencel materials that sleep 30% cooler than linin, wicking away heat for a comfortable night’s sleep.
- Pros: Hybrid coil-on-coil design, cooling Tencel cover, great pressure relief and motion isolation
- Cons: Somewhat expensive compared to other models, shipping may be slower than some companies
Best Soft: Puffy (Price Retail: $1,445) – If your mattress is too soft, you won’t have the support you need to keep your spine in proper alignment. This leads to lower back pain and stiff joints in the morning. When it comes to firmness level, however, comfort plays a role. If you’re looking for a mattress that isn’t too firm but provides the support you need, the Puffy Lux is rated medium-plush, so it might be a good choice.
The Puffy Lux is a 12-inch, four-layer mattress rated 5-7 on the 10-point firmness scale. This mattress has the same Firm Core Support base layer both Puffy mattresses have as well as a layer of Climate Comfort foam for cooling support. What makes the Puffy Lux special is the added layer of Plush Dual Cloud foam which draws heat away from the body. This mattress also features a top layer of Cooling Cloud temperature regulation foam and a luxury cover. Overall, this mattress delivers balanced supporting and contouring with cooling comfort, all with a 101-night trial and a lifetime warranty.
- Pros: Four layers of cooling foam, excellent pressure relief, lifetime warranty, good for all sleep types
- Cons: May not be ideal for stomach sleepers, very little bounce or spring
Best Medium-Firm: Zenhaven (Price Retail: $1,999) – When you can’t decide between a firm or soft mattress, medium-firm might be the best choice. At this level of firmness, the mattress should deliver the support you need without putting too much pressure on your hips and shoulders if you’re a side sleeper. Our top pick for the best medium-firm mattress is the Zenhaven mattress by Saatva.
The Zenhaven mattress is a luxury mattress made with premium materials including all-natural Talalay latex. This mattress features a latex support core that delivers the optimal degree of support without the same heat-trapping effect of memory foam. Zenhaven has comfort layers of Talalay latex made with a proprietary 5-zone design that gives you firmer support where you need it – the materials also have holes in them to maximize airflow. On the outside, you have an organic wool cover that offers additional breathability and moisture-wicking benefits. What really makes this mattress unique, however, is the flippable design – choose from luxury plus or gentle firm simply by flipping the mattress over.
- Pros: Made from natural latex materials, contouring and pressure relief, two firmness options
- Cons: May have too much bounce for some, significantly more expensive than some models
Best Firm: Loom & Leaf by Saatva (Price Retail: $1,599) – Stomach and back sleepers require a slightly firmer mattress than side sleepers to keep the spine in proper alignment. You still want to make sure your mattress offers some contouring, however, for pressure relief. Our top pick for the best firm mattress is the Loom & Leaf by Saatva.
The Loom & Leaf mattress features luxury materials including a quilted organic cotton covering and a cooling layer of proprietary Spinal Zone Gel foam. This breathable foam delivers optimal lumbar support while also helping keep you cool. Next comes an eco-friendly layer of premium 5-pound memory foam, followed by multiple layers of breathable support forma for deep contouring support and luxurious comfort. This mattress comes in two firmness levels – relaxed firm and firm – so you can choose the one that best suits your preferences, sleep style, and body type.
- Pros: Designed for cooling and comfort, optimal lumbar support, two firmness levels, premium materials
- Cons: Fairly expensive compared to many options
Best for Couples: Amerisleep (Price Retail: $1,099) – When sleeping with a partner, you have to worry about more than just heat transfer – you also have to think about motion transfer. If you experience hot flashes, you should start with a cooling mattress made from materials that won’t trap body heat and then narrow down your options to a mattress that offers strong motion isolation properties. The Amerisleep mattress is our top pick!
Amerisleep offers five different models to accommodate different sleep styles. The AS3 is their top-selling design, made with the perfect blend of support, softness, and pressure relief. This mattress has a medium feel and it is made from plant-based Bio-Pur material with an open-cell design that promotes better airflow than traditional memory foam. This mattress won’t sag or develop soft spots and has a targeted pressure relief system to keep your spine in perfect alignment. Amerisleep offers a risk-free 100-night sleep trial and a 20-year warranty.
- Pros: Five models to choose from, plant based Bio-Pur materials, targeted pressure relief system
- Cons: Could be stronger in edge support, may not have enough bounce for some sleepers
Best for Side Sleepers: Nolah (Price Retail: $1,569) – As a side sleeper, you worry about pressure points in the hips and shoulders. The trouble with choosing the best mattress for side sleepers is that not all bodies are the same – your body weight influences the ideal firmness level. Fortunately, the Nolah Signature 12” mattress is double-sided.
This mattress features a hard and firm side, the former rated 4-5/10 and the latter 7-8/10. This mattress is made with Nolah AirFoam which sleeps cool but offers superior pressure relief to typical memory foam. It is quick-responding so you don’t feel like you’re stuck in the mattress and it is 300% more durable than traditional memory foam as well. The Nolah mattress is wrapped in a luxurious organic cotton cover that wicks away moisture and it comes with free shipping and a 120-night sleep trial.
- Pros: Made with cooling AirFoam, 300% more durable than memory foam, two-sided design
- Cons: Stomach sleepers may need the firmer side, may not have enough bounce for some
Best for Back Sleepers: Leesa (Price Retail: $1,699) – If you sleep on your back, you need a mattress that supports the body while contouring just enough to relieve pressure on the lower back. Memory foam is great for back sleepers, but it can sometimes sleep a little hot. The Leesa hybrid mattress is a great option because it combines the supportive benefits of memory foam with the cooling benefits of a pocketed spring system.
The unique materials from which the Leesa mattress is made ensure a comfortable and cooling sleep experience. The pocket springs provide a strong base for support while also encouraging air circulation. On top, you have a layer of hole-punched memory foam that contours your body relieving pressure without trapping body heat. It’s all wrapped up in a soft, breathable cover. This mattress is rated medium-firm (5-7/10) which makes it perfect for back sleepers.
- Pros: Ideal combination of support and cooling, hole-punched memory foam, breathable cover
- Cons: Fairly expensive compared to other options, could be stronger in motion isolation
Best for Stomach Sleepers: Layla (Price Retail: $1,599) – The newest offering from Layla is the Layla Hybrid mattress, a mixture of memory foam and coil springs that delivers the ultimate sleep experience for stomach sleepers. This mattress comes with a 120-night sleep trial and free shipping, not to mention a 10-year warranty. What really makes this mattress unique is the flippable design – it is firm on one side and soft on the other so you can choose the right fit.
The Layla Hybrid has one of the most advanced individually wrapped coil systems at its core to deliver superior edge support without compromising on pressure relief. With a firm side rated 7/10, this mattress is supportive enough for stomach sleepers but still contours just enough to avoid pressure points. This mattress is made with Max Airflow support foam with deep channels for maximum cooling with a soft, breathable fabric cover. The top layer on both the firm and soft sides are made from copper-gel memory foam for rapid cooling and body heat transfer.
- Pros: Flippable design, hybrid construction of foam and coils, long sleep trial, great edge support
- Cons: Somewhat pricey compared to other models, soft side may not be ideal for stomach sleepers
Best for Heavy Sleepers: Saatva HD (Price Retail: $2,599) – If you’re an above-average sized sleeper, you may have trouble finding a mattress that delivers the comfort and support you need. A typical mattress might work well for a smaller person, but you could find yourself sinking uncomfortably into the materials and sleeping hotter as a result. Our top pick for a mattress designed specifically for heavy sleepers is the Saatva HD hybrid mattress.
Not only is the Saatva HD designed for bigger bodies, but it is made to deliver a cooler sleep experience as well. This mattress features strategic layering of premium materials like breathable organic cotton, 100% natural latex, and open coils to promote easy airflow. Plus, with the patented Spinal Zone active comfort wire, you’ll enjoy added support in the center of the mattress for back and joint pain relief. This mattress comes with a 120-night sleep trial with free white glove delivery and setup as well.
- Pros: Designed for heavier sleepers, free white glove delivery, strong support, cooling materials
- Cons: Significantly more expensive than some models
If you are a woman, you’ll probably experience a few hot flashes as you go through menopause. There’s no way of knowing exactly how the changing hormone levels will affect you, but you should be prepared. Investing in a cooling mattress could be a wise move, even if you don’t end up having them.
A cooling mattress is designed to dissipate body heat rather than trapping it which results in a cooler, more comfortable sleep experience. You already know how important it is to get a good night’s sleep, so anything that helps you sleep better is well worth the cost.
If you’re considering an upgrade to a better mattress, consider the options we’ve reviewed above. These are our top picks for the best mattress for night sweats and hot sleepers in general.
Frequently Asked Questions
- Are there medications to stop hot flashes? – Yes, you can treat hot flashes with several different medications. Paroxetine, a low-dose SSRI, has been approved by the FDA to treat hot flashes but has been linked to side effects like headache, nausea, and drowsiness. Hormonal treatments are available as well, but these come with a list of more serious risks including blood clots, heart attack, and stroke.
- Will hot flashes negatively impact my health? – Hot flashes themselves are not dangerous, but if they occur often enough to disrupt your sleep that could cause problems. Chronic sleep deprivation has been linked to a number of serious health problems including hypertension, obesity, diabetes, depression, and anxiety. Some research suggests as well that women who have hot flashes have an increased risk for heart disease and bone loss.
- Are there any other hot mattress solutions to consider? – If you’re not ready to spring for a new cooling mattress, there could be other solutions to try. A cooling mattress pad or topper might help diffuse body heat instead of trapping it around your body. If you don’t mind spending a little more, a cooling system for your bed might be an option. Almost like an air conditioner for your bed, these units funnel cooled air under the bedsheets.
- How do I know if I’m getting hot flashes at night? – Hot flashes that occur at night are called night sweats and they are very common among menopausal women. If you’re a sound sleeper, you might not be woken by your hot flashes, so how do you know if you’re having them or not? If you wake up with damp bedclothes or sheets, it’s a sign you’ve been sweating, and hot flashes are likely the cause. If the hot flash occurs early enough in the night, however, the sweat could dry before you wake. Another indicator that something is affecting your sleep at night is waking up without feeling rested.
- Why are hot flashes worse at night? – Hot flashes are thought to happen when the hypothalamus in the brain becomes oversensitive to changes in body temperature. When your brain thinks you are too warm, it initiates a hot flash to cool you down. Hot flashes may be worse at night if you sleep in a warm room, wear heavy pajamas, or use synthetic bedding. Night sweats can also be a side effect of certain medications.