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Regulate Your Sleep Temperature.

Best Cooling Blanket for Hot Flashes in 2024

Zonli cooling blanket

Lucas Lu |


If you suffer from hot flashes and night sweats, you know the struggle of waking up drenched in sweat in the middle of the night. You have to kick the blankets as far away from you as you can. 

Aside from being a particularly icky feeling, this negatively affects the amount and quality of your sleep at night and your overall well-being. If you're tired of the nightly struggle, it's probably time to trade in your thick and heavy comforter, since there are cooling blankets that designed specifically for those of us who like to stay cool while we sleep.

In any case, let's take a closer look at the symptoms before we act.

menopausal woman sleep with a cooling comforter


What are hot flashes?

Hot flashes are the most common symptom of menopause and perimenopause called vasomotor Symptoms (VMS). When hot flashes happen, there's a sudden feeling of heat and sometimes a red, flushed face and sweating. The exact reason that causes them is still unknown, but they may be related to a drop in estrogen levels and changes in an area of the brain that controls the body temperature. 

On average, menopause happens in your late 40s to early 50s. This can vary depending on each person. Hot flashes can be different for everyone. Some people might not notice hot flashes, while others may have hot flashes that disrupt normal daily life. 

Not only can the severity of hot flashes vary, but the length of time you have hot flashes can be different for each person. About 2 in 10 women never get hot flashes. Others have hot flashes for only a very short period. Others may have them for 11 years or more. On average, however, women get hot flashes or night sweats for about 7 years.


What triggers a hot flash?

A trigger is something that can set off a hot flash. There are a lot of things in your normal life that could trigger hot flashes can be triggered by:

  • Hot weather.
  • Heat.
  • Smoking.
  • Caffeine.
  • Alcohol.
  • Spicy foods.
  • Tight clothing.
  • Stress.

Avoiding things that trigger your hot flashes can often mean watching what you eat. Spicy foods, caffeine, and alcohol are just a few things that can cause you to experience hot flashes.

Hot flashes can also be triggered by heat. You might experience more hot flashes when the weather is warm, especially if you get overheated by an activity. That’s why it's imperative to stay cool when you suffer from a hot flash.



Why should you invest in a cooling blanket?

Hot flashes may seem like an inevitable symptom of menopause that you just need to deal with. But there are treatment options to improve your hot flashes. If you have hot flashes, particularly hot flashes that disrupt your daily life, except for taking medicine, cooling down the sleep environment can also be a helpful solution.

For menopausal symptoms, a cooling blanket can be an effective weapon against some of the bothersome symptoms. Our body temperature needs to drop in order for us to be able to fall asleep. However, if you suffer from hot flashes, you know that's easier said than done. Comforters are made of breathable materials, which means they don't insulate your body's heat. Instead, they make it easier for your body's heat to dissipate while absorbing or wicking away moisture.So you can snuggle in at night without feeling too hot.

Interestingly, cooling blankets were first invented in the 1980s by NASA to maintain the body temperature of astronauts in the hot zones of space. Most of today's versions are made of thermoregulating fibers such as cotton, bamboo and eucalyptus. These breathable materials absorb body heat by wicking sweat, which traps excess heat, away from the body without soaking the fabric. These extremely lightweight blankets allow cool, fresh air to circulate against your skin, allowing your body to lower its temperature. Their unmatched cooling properties make them a fantastic choice for anyone who gets hot at night.


Cooling blanket shopping guide

The purpose of any piece of bedding is to keep you comfortable. Often, feelings of warmth can equate to feelings of cozy comfort, but for people with hot flashes, heat becomes the enemy of sleep. These individuals seek refuge from the furious battle between slumber and high temperatures that can turn a bed into a sweat-soaked landscape of brutal insomnia. Often the first choice is a cooling blanket, but with so many options on the market today, it can be hard to know where to start. Here we assessed our list of the highest-rated cooling blankets based on the following criteria.



It will ultimately depend on whether you prefer an airy feel or something a little thicker when it comes to a blanket. There are cooling options for lightweight, bulky, and even weighted blankets. 

Many people prefer the weight of a relatively heavy top layer on their bed. This visceral feeling has both physical and psychological origins. Some people believe that a heavy top layer of bedding (such as a comforter, duvet, or quilt) mimics the feeling of being inside the womb. Studies show that weighted blankets can be extremely effective when used as a tool for calming individuals with autism and sensory issues.

But for sleepers who prefer less pressure. A lightweight alternative can be a much more comfortable option for people whose body temperature gets too high during sleep.


Material/ Fabric

The use of different materials in the manufacture of chilled ceilings has created a diverse market for products. But that can also make it difficult to know what you are looking for. That's why we have created a list detailing the characteristics of using certain fibers to make chilled ceilings.Besides being breathable, bamboo fabric also protects against UV rays in the summer. The softest fiber around, bamboo wicks moisture away, promotes air circulation, and doesn't cling to the skin as some fabrics do.


Cool linen - Chic, stylish and oh-so-cool, linen is probably the most comfortable of summer fabrics – but it can get creased easily, so a blend with cotton might be better.

PE cooling - Thin and lightweight, this fabric could keep you cooler than most textiles because it lets heat through rather than trapping it in.

Cotton- Cotton is one of the most popular fibers for blankets because of its softness and breathability. If you choose a cotton blanket, choose one with a thread count between 300 and 500, which generally means that the blanket does not accumulate heat and is made of high-quality fibers.



In the cooling bedding market, there are only two widely used technologies for reducing heat. These technologies each have qualities that make them unique in the use of bedding materials.

Temperature-regulating technology implements some methods to help fabrics absorb and disperse heat to keep you from having to push and pull at the covers all night.

Another popular technology is icing fabrics. These fabrics work by wicking moisture away from the skin through the fabric itself, allowing it to evaporate more easily, thereby lowering body temperatures.


Our Top Picks

Cooling blankets should be comfortable and promote airflow and circulation. The following Zonli cooling blankets suit a range of preferences, which could be your preferred choice.

Bamboo Cooling Comforter

bamboo cooling comforter

Zonli bamboo cooling comforters are made of two types of finest materials. One side is 100% bamboo viscose, which is antibaterial and moisture-wicking. The other side is Janpanse-Tech cooling fabric, which rapidly transfers heat away from your body. This comforter is designed for hot summer nights and enables hot sleepers to stay cool and dry. 

Comfy Cooling Blanket

comfy cooling blanket

With its lightweight fabric and sweat-wicking technology, the Zonli comfy cooling blanket is hypoallergenic and suitable for all skin types. By regulating your temperature and boosting melatonin, our breathable fabric helps you fall asleep faster and provides a cool and comfortable environment for your sleep.

Bamboo Cooling Weighted Blanket

bamboo cooling weighted blanket

Zonli bamboo cooling weighted blanket is made of Oeko-tex-certified 100% bamboo viscose. The material is smoother and softer than cotton and microfiber. In addition, the blanket is filled with allergy-free beads, creating even pressure stimulation as well as cooling down the body temperature.

Frequently Asked Questions

Are cooling blankets effective for menopause symptoms?

Yes, cooling blankets are an effective solution for managing some of the unpleasant symptoms of menopause.

What fabrics are used in blankets that regulate body temperature?

Cooling blankets are crafted from temperature-regulating materials like cotton, polyester, acrylic, or bamboo fibers. These fabrics work by wicking moisture away from the body, helping to maintain a comfortable body temperature.

What is the ideal bedding for menopausal night sweats?

For menopausal night sweats, opt for bed linens made from breathable fabrics. Natural fibers such as cotton, viscose, linen, silk, or bamboo are excellent choices. These materials allow moisture to evaporate through the fabric, keeping you cooler throughout the night. Zonli's Cooling Blanket and Cooling Sheets, made from natural bamboo, are particularly effective in this regard.

Can cooling blankets alleviate night sweats?

Absolutely! Cooling blankets are designed to regulate body temperature, enhance sleep quality, and alleviate night sweats. They can also provide relief from hot flashes, menopausal symptoms, and other conditions that lead to overheating.

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