How To Stay Cool At Night: The Ultimate Guide for Hot Sleepers

Are you tired of tossing and turning, struggling to find relief from the relentless heat that keeps you up at night? If you’re one of the many hot sleepers who dread bedtime due to the discomfort caused by excessive warmth, fear not! We’re here to help you unlock the secrets to staying cool and achieving the restful night’s sleep you deserve.

In our ultimate guide for hot sleepers, we will delve into the world of cool sleeping, equipping you with the knowledge and tools to combat excessive warmth. From optimizing your sleep environment to choosing the right bedding and implementing lifestyle adjustments, we have curated a list of proven tips and strategies to help you beat the heat. Learn how to stay cool at night and get ready to experience refreshing, uninterrupted sleep, waking up revitalized and ready to conquer the day ahead!


Why Do I Sleep Hot?

When it comes to nighttime heat, various factors can contribute to the discomfort hot sleepers experience. The body’s natural temperature regulation system is vital, with core body temperature decreasing slightly during sleep to facilitate restfulness. However, hormone imbalances, thyroid dysfunction, and menopause can disrupt this balance, leading to excessive heat.

External factors like warm ambient temperatures and insufficient airflow in the bedroom can also compound the issue. Furthermore, your choice of mattress and bedding materials also plays a significant role in keeping you cool throughout the night.

woman lying face down on bed

Solutions for Hot Sleepers

Recognizing that each individual’s experience with nighttime heat is unique, it becomes imperative to find personalized solutions. What works for one person may not work for another, as factors like personal preferences, sleeping positions, and climate variations come into play.

By understanding the causes of nighttime heat and its impact on sleep quality, you are already on your way to finding effective solutions. The key lies in exploring and implementing strategies tailored to your specific needs. Below, we will provide a range of practical tips and strategies to help you beat the heat and achieve the cool, refreshing sleep you deserve. Let’s jump in!

How To Stay Cool While Sleeping

Cooling Sheets and Bedding

Your bedding plays a crucial role in creating a breathable, cool sleep environment. Opt for bedding made from natural fibers like bamboo or eucalyptus, known for their exceptional breathability and moisture-wicking properties. These materials allow for better air circulation and effectively manage humidity, keeping you cool overnight.

As someone who understands the struggle of being a hot sleeper, I highly recommend this bamboo sheet set by Cozy Earth. They are some of the coolest sheets we’ve reviewed and have quickly become a must-have in our own sleep routine, providing a blissfully cool and comfortable night’s rest.

Choose a Cooling Mattress

Selecting the right mattress is crucial for staying cool at night and ensuring optimal body temperature regulation and comfort. When shopping for a cooling mattress, keep the following considerations in mind:

  1. Focus on naturally breathable designs: Opt for mattress types that promote airflow and breathability. Hybrid mattresses combine pocketed coils with foam layers, offering good airflow and heat dissipation. Latex mattresses are also excellent choices, known for their inherent breathability and temperature neutrality.
  2. Look for innovative cooling technologies: Seek out mattresses that incorporate advanced cooling technologies. These may include cooling gel-infused foam layers, phase-change materials that actively regulate temperature, or even airflow-enhancing designs, like the hyper-elastic polymer grid found in the Purple mattress. These technologies work in harmony with breathable fabrics to create a refreshing sleep surface that combats nighttime heat.
  3. Prioritize breathable fabrics: Check for mattresses with breathable fabrics in their construction. Look for innovative options like the Sheets & Giggles latex mattress, which features a Eucalyptus Lyocell mattress cover. This exceptional fabric not only feels cool to the touch but also effectively wicks away moisture and allows for optimal airflow. These breathable materials facilitate proper air circulation, enabling heat to escape and keeping you cool throughout the night.

Related: Best Cooling Mattresses for Hot Sleepers

Choose A Cooling Pillow

Achieving a truly restful night’s sleep extends beyond your mattress and sheets—it also involves selecting the perfect pillow. Just as you carefully consider cooling materials and advanced technologies when choosing a cooling mattress, the same principles apply when selecting a cooling pillow.

When exploring cooling pillow options, consider Cozy Earth’s silk pillows. Made from 100% Mulberry silk, they boast a naturally breathable design that promotes airflow and ensures a cool sleeping experience. Alternatively, the Coop Eden pillow utilizes gel-infused memory foam to maximize cooling and provide exceptional comfort for hot sleepers.

Breathable Bases

When choosing a breathable base, consider slatted bed frames or frames that offer ample space between slats to facilitate airflow. Remember, a breathable base complements the cooling features of your mattress, sheets, and other sleep accessories.

Opt for Breathable Sleepwear or Go Naked

Your choice of sleepwear is another critical factor. Opting for breathable sleepwear or going naked can significantly affect sleep comfort and temperature regulation. Like your bedding, you’ll want to opt for breathable, moisture-wicking fabrics while also considering loose-fitting garments that allow for optimal airflow and unrestricted movements.

Climate Systems

Climate systems are a game-changer for hot sleepers. Advanced climate systems, such as the Eight Sleep Pod 3 Cover or the BedJet 3 climate system, work with your mattress and bedding to create an optimal sleep environment. They utilize advanced cooling technologies, such as water-based or air-based cooling, to help you achieve the ideal sleep temperature by allowing you to adjust the temperature according to your preferences, helping you stay cool and comfortable throughout the night.

Control Your Room Temperature

One of the key factors in creating a cool and comfortable sleep environment is controlling the room temperature. The ideal temperature for sleep generally ranges between 60 to 67 degrees Fahrenheit (15 to 19 degrees Celsius). This temperature range facilitates the natural drop in core body temperature that occurs during sleep, promoting restful slumber. Here are some tips for controlling room temperature and creating a sleep-friendly atmosphere:

  • Adjust Your Thermostat: Set your air conditioner to the desired temperature before bedtime to create a cool and comfortable atmosphere in your bedroom. If you have a programmable thermostat, take advantage of its features. Program it to automatically adjust the temperature before you go to bed and when you wake up, ensuring a consistent and comfortable sleep environment throughout the night.
  • Embrace Blackout Curtains or Blinds: Sunlight can contribute to heat buildup in your bedroom, especially during the daytime. Installing blackout curtains or blinds can help block out heat from sunlight, keeping your room cooler. These window coverings also provide the added benefit of reducing external noise and creating a dark sleep environment, promoting deeper and more restorative sleep.

Optimize Airflow

Enhancing air circulation in your bedroom can make a significant difference in maintaining a comfortable sleep environment. Here are some tips to help you improve air circulation and promote a refreshing sleep:

  • Keep the bedroom well-ventilated: Start by ensuring proper ventilation in your bedroom. Open windows during the cooler hours of the day or night to allow fresh air to circulate. This can help lower the overall temperature and create a more comfortable sleeping environment.
  • Utilize fans: Fans are excellent for improving air circulation and creating a cooling breeze in your bedroom. Consider using a ceiling fan or a portable fan to increase airflow. Position the fan in a way that directs the air towards your bed, helping to dissipate body heat and create a refreshing sensation.
  • Strategic fan placement: Experiment with strategic fan placement to create a cross breeze in your bedroom. Position one fan near an open window to draw in cool air and another fan on the opposite side of the room to push hot air out. This technique can help facilitate airflow and maintain a cooler temperature throughout the night.

Lifestyle Habits for Cooler Sleep

Your daily lifestyle habits can also help promote cooler sleep. Consider these changes if you sleep hot:

Stay Hydrated

  • Stay Hydrated Throughout the Day: Proper hydration is crucial for overall health and well-being, including a good night’s sleep. Make sure to drink an adequate amount of water throughout the day to keep your body hydrated. Dehydration can lead to discomfort and make it more challenging to regulate your body temperature during sleep.
  • Drink a Glass of Water Before Bed: As part of your bedtime routine, consider having a glass of water before you sleep. This ensures that your body remains hydrated throughout the night. However, be mindful of your bladder’s sensitivity to fluids and adjust your water intake accordingly to prevent disruptions to your sleep.

Take a Cool Shower or Bath

Taking a cool shower or bath before bedtime has a cooling effect on your body. The water helps to reduce your core temperature, making it easier to fall asleep and stay cool throughout the night. The refreshing sensation also helps relax your muscles and alleviate built-up tension, promoting more restful sleep.

Avoid Alcohol, Caffeine, and Spicy Foods Before Bed

Certain substances can interfere with your sleep quality and body temperature regulation, making it harder to stay cool throughout the night. Avoiding spicy foods, heavy meals, caffeine, and alcohol close to bedtime is recommended. While these substances may provide temporary pleasure or relaxation, they can disrupt your sleep patterns and contribute to increased body heat.

Upgrade your bed size

Sleeping with a partner can sometimes lead to increased body heat, making maintaining a cool and comfortable sleep environment challenging. If you find yourself needing more space and better temperature regulation during the night, consider upgrading your bed size.

Related: Guide to Mattress Sizes and Bed Dimensions

Guide to different mattress sizes and bed dimensions

Ice Packs and Cold Compresses

When it comes to finding quick relief from the heat, ice packs and cold compresses can be your secret weapons. These simple yet effective cooling tools can help lower your body temperature and provide immediate comfort.

Before bedtime, prepare a cold compress or place an ice pack in a towel or cloth to prevent direct contact with your skin. Apply it to your pulse points for a few minutes to experience a refreshing cooling sensation. These areas, such as your wrists, neck, temples, or the back of your knees, have a higher concentration of blood vessels close to the surface of your skin; this can help cool you down, promoting cooler sleep.


For hot sleepers, learning how to stay cool at night is crucial. Throughout this guide, we’ve explored various strategies and practical tips to help you beat the heat and create a comfortable sleep environment.

It’s important to remember that finding personalized solutions is key. Everyone’s sleep needs and preferences are unique, so don’t be afraid to try different strategies and adjust your sleep environment accordingly. Experiment with different combinations of cooling techniques to discover what works best for you.

By implementing the tips and strategies in this guide, you’ll be well on your way to a cooler and more refreshing sleep experience.

Sleep well and stay cool!