How to Choose the Right Bed Sheets for Hot Flashes

Hot flashes can turn even the most carefully planned bedtime routine into a restless, uncomfortable experience. Sudden waves of heat, night sweats, and disrupted sleep often leave people waking frequently, throwing off covers, and feeling exhausted the next day.

While hot flashes are commonly associated with menopause, they can also occur during perimenopause, pregnancy, postpartum recovery, or as a side effect of stress, medication, or hormonal changes. Whatever the cause, one thing is clear: the wrong bed sheets can make hot flashes feel far worse.

The good news is that choosing the right bedding can significantly improve comfort, helping your body cool down more efficiently and making night-time temperature spikes easier to manage.

Why Bedding Matters When You Experience Hot Flashes

During a hot flash, the body’s temperature regulation system temporarily misfires. Blood vessels dilate, heat rises quickly, and sweating increases in an attempt to cool down. If your bed sheets trap heat or moisture, this natural cooling process becomes much harder.

The right bed sheets can:

• Encourage airflow and heat dissipation

• Wick moisture away from the skin

• Reduce the “clingy” feeling that worsens discomfort

• Help stabilise temperature throughout the night

Rather than treating hot flashes as something to simply endure, your sleep environment can actively support better rest.

Prioritise Breathability Above All Else

When it comes to hot flashes, breathability is non-negotiable. Fabrics that allow air to circulate freely help excess heat escape instead of becoming trapped between your body and the mattress.

Dense, synthetic or tightly woven fabrics tend to hold warmth, which can intensify hot flashes and prolong discomfort. Lighter, naturally breathable materials create a cooler sleep surface that works with your body rather than against it.

Look for Moisture-Wicking, Not Moisture-Holding

Night sweats often accompany hot flashes, making moisture management just as important as temperature control.

Some fabrics absorb moisture and hold onto it, leaving sheets feeling damp and uncomfortable. Others wick moisture away from the skin and allow it to evaporate more quickly, helping you cool down faster.

Moisture-wicking sheets can:

• Reduce that “sticky” feeling after a hot flash

• Prevent chills that occur when damp sheets cool too quickly

• Support a more stable sleep temperature across the night

Fabric Matters: The Best Sheet Materials for Hot Flashes

Eucalyptus (TENCEL™ Lyocell)

Eucalyptus-based fabrics are increasingly recommended for people who experience night sweats or temperature fluctuations.

Why eucalyptus works well:

• Naturally cooling and smooth against the skin

• Excellent moisture-wicking properties

• Breathable fibres that promote airflow

• Soft, fluid drape that doesn’t cling during heat spikes

Ethical Bedding’s Bed Sheet Set (Eucalyptus) is designed specifically for temperature-regulating sleep, offering a lightweight, silky-smooth feel that stays cool to the touch - a key benefit for managing hot flashes overnight.

Bamboo

Bamboo sheets are another strong option for hot sleepers and those experiencing hormonal temperature changes.

Key benefits of bamboo sheets:

• Naturally breathable and airy

• Highly effective at wicking moisture

• Cooling feel without feeling cold

• Resistant to bacteria and odour

Bamboo can feel slightly more structured than eucalyptus, which some people prefer, particularly if they like sheets that stay crisp without trapping heat.

Organic Cotton Percale

For those who prefer a more traditional sheet feel, organic cotton percale can be a good compromise.

Why percale can help:

• Lightweight, matte weave that allows airflow

• Less heat retention than satin or brushed cotton

• Crisp feel that many associate with hotel-style freshness

However, cotton is more absorbent than eucalyptus or bamboo, which means it may not be as effective for managing heavy night sweats.

Fabrics to Be Cautious With

When dealing with hot flashes, some materials are best avoided:

• Synthetic fibres (polyester, microfibre): trap heat and moisture

• Flannel or brushed cotton: designed to retain warmth

• Heavy satin weaves: can limit airflow despite feeling smooth

These fabrics may feel comfortable initially but often worsen overheating as the night goes on.

Weave and Weight: Often Overlooked but Crucial

Even within the same fabric type, weave and weight can dramatically affect how sheets perform.

What to look for:

• Lightweight constructions that don’t feel dense

• Breathable weaves (percale, sateen designed for airflow, or naturally fluid fibres like eucalyptus)

• Sheets that drape rather than sit stiffly on the body

Heavier sheets tend to restrict airflow, making it harder for heat to escape during a hot flash.

Colour and Finish: Small Details That Help

While not as impactful as fabric choice, colour and finish can still play a role.

• Lighter colours reflect heat better than darker tones

• Smooth finishes reduce friction and allow sheets to move easily as you shift position

• Matte or low-sheen surfaces often feel cooler than glossy, heat-trapping finishes

Build a Cooling Sleep System, Not Just Sheets

Hot flashes are rarely solved by a single change. Bed sheets work best when they’re part of a broader, cooling-focused sleep setup.

Consider:

• Using breathable pillows and pillowcases

• Choosing a temperature-regulating duvet with a lower tog

• Layering rather than using one heavy covering

• Keeping bedroom airflow steady with open windows or fans

If you’re already reassessing your sleep habits, you may find it helpful to read Sleep First: Why Better Rest Is the Most Sustainable New Year Reset, which explores how small environmental changes can support long-term wellbeing.

Skin Sensitivity and Hot Flashes

Hot flashes can make skin more reactive, increasing sensitivity, redness and irritation - especially when combined with night sweating.

Choosing gentle, plant-based fabrics can:

• Reduce friction during restless sleep

• Minimise irritation caused by trapped heat

• Help skin cool down naturally after temperature spikes

This is particularly important during hormonal transitions, when skin often becomes more delicate.

When to Consider a Full Sheet Set Upgrade

If hot flashes are a regular part of your night, upgrading just one element of your bedding may not be enough. A full sheet set ensures consistent breathability and moisture management across all points of contact.

Ethical Bedding’s Bed Sheet Set (Bamboo) offers a cohesive, cooling sleep surface designed to support airflow and comfort from pillowcase to fitted sheet - an important consideration when temperature regulation is a nightly challenge.

Finding Comfort Through Better Choices

Hot flashes can feel unpredictable and disruptive, but your sleep environment doesn’t have to add to the struggle. By choosing bed sheets that prioritise breathability, moisture control and gentle comfort, you give your body the support it needs to cool down more efficiently.

Better sleep during periods of temperature change isn’t about perfection - it’s about thoughtful, informed choices that make rest feel easier, calmer and more restorative.

If you’re reassessing your sleep setup as part of a wider reset, exploring Ethical Bedding’s temperature-regulating sheet collections can be a helpful starting point for nights that feel cooler, calmer and more comfortable - whatever your body is navigating right now.