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Teenage Girl - Heat affecting sleep

NAS87405

Hi! I am new to the forum - having recently got a private diagnosis of ASD for my daughter I still feel like I am very much alone and am constantly doing deep dives into what can help support her. This heat is really affecting my D13 already bad sleep - she only likes to sleep under a soft blanket whether its freezing or boiling - not a duvet. Last night she was really suffering with incredibly itchy skin that was stopping her sleep. Eventually I persuaded her to have an anti histamine and she managed to fall asleep whilst I watched - this was at 4am.

My question is:

What bedclothes can you recommend? If she isn't using duvet is there anything else you could recommend?

Sometimes she needs a hug to hold her into place as her body moves and awakens her but often she refuses this as she does not want the touch.

Any tips or ideas?

She is on melatonin 2mg but these give her horrendous nightmares and hallucinations so doesn't take the medication anymore!

Thanks so much in advance!

  • Eucalyptus and Tree fibres like bamboo are naturally cooling to human biology. But, it's important make sure they are not mixed with polyester, which is a byproduct of plastic and we really shouldn't be wearing plastic!

    100% cotton is the best for sleeping and a heavy-weight cotton duvet with Tencel Sheets might be the perfect fit. 

    Our biology is such that the natural ability to regulate temperature is dependant on hormones and our thyroid, but external factors which we put against our skin impact us. For winter, pure wools and silks will help the human body stay at a balanced temperature. Cotton works underneath layers year round, but I do prefer how even tempered my biology feels in a thin wool-silk blend even in the cooler parts of summer. 

  • Maybe the answer is nothing? Even a sheet csn feel like too much if it is really hot but then if bugs like mosquitoes are around....

    I find a cold or at least a cool bath, or shower if you have that, can help beautifully with slesp sometimes

  • I like a flannelette sheet, it is soft and I can add or take away blankets depending on the temperature. If she requires a blanket next to her, rather than a sheet, then cotton cellular blankets are soft and, as they have holes in the weave, a single layer is not as overheating as a conventional blanket.

  • Weighted blanket if she likes pressure. I got my son a 6kg blanket from Amazon, not too expensive (they can be ridiculously expensive). A cool bath. If she doesn't mind peppermint either peppermint oil or shower gel (Original Source for example) is cooling. My favourite herbal tea for sleep is either Heath and Heather or Celestial Seasonings. Melatonin can be problematic if someone is sensitive, whereas herbal tea doesn't lead to grogginess the next day. Obviously try to keep her bedroom cool during the day so it's more comfortable at night. My son describes his skin getting hot as feeling "spiky". Maybe she felt itchy because it's heat, not an allergy or external irritant. It could also be puberty and hormones exacerbating it. Vitamin C can help with heat stress too and acclimatising to higher temperatures.