How Can I Stay Cool in Bed at Night?

Staying cool in bed is crucial for a good night’s sleep, especially during warm nights. Start with the basics: use lightweight, breathable bedding made from cotton or bamboo. These fabrics allow air to circulate more freely, which can help regulate your body temperature. 

A cooling mattress pad or topper can also make a big difference, as can ensuring your room is ventilated or air conditioned to maintain a comfortable sleeping environment. Finally, consider taking a cool shower before bed to lower your body temperature and signal to your body that it’s time to wind down.

Understanding the Importance of a Cool Sleep Environment

Our bodies are finely tuned to changes in temperature, especially when it comes to sleep. Scientific studies reveal that the optimal temperature range for sleep is between 60 and 67 degrees Fahrenheit. When temperatures rise above this sweet spot, it interferes with our ability to fall asleep and stay asleep, impacting our sleep quality and overall health.

Girl lying on bed and wearing lightweight shirt and trouser

How Do I Stop Being a Hot Sleeper?

If you’re a hot sleeper, the key is to focus on your sleeping environment and personal habits. Choose breathable nightwear and invest in bedding designed to keep you cool. Materials that wick away moisture can also help prevent you from overheating. 

Additionally, be mindful of your diet and exercise routine; avoid heavy meals, caffeine, and intense physical activity too close to bedtime. Keeping your bedroom cool and well ventilated is also essential, so consider using a fan or air conditioner to keep the air moving.

How Can I Reduce My Body Heat While Sleeping?

Reducing body heat while sleeping can be achieved by optimizing your sleep setup and routine. Use breathable, moisture-wicking sheets and pyjamas, and consider sleeping on a cooling mattress or adding a cooling topper to your existing mattress. 

Keep a glass of cool water by your bed to stay hydrated throughout the night. You can also try cooling gel pillows or pads to help dissipate heat away from your body. Ensuring your room remains cooler throughout the night is also key.

How Can I Reduce My Body Heat Naturally?

Reducing body heat naturally involves a few lifestyle and dietary changes. Stay hydrated by drinking plenty of water throughout the day. Incorporate cooling foods into your diet, like fruits and vegetables with high water content.

Wear lightweight, loose-fitting clothing made from natural fibers to help your body breathe. Taking cool showers and avoiding direct sun exposure during peak hours can also help manage your body heat effectively. 

Female sleeping beautifully on bed with smiling face

Strategies for Cooling Down Before Bed

  1. Cool Showers: Begin your cooldown with a lukewarm shower. It’s a simple yet effective way to lower your body’s core temperature and signal to your body that it’s time to wind down.
  2. Light Evening Meals: Opt for lighter dinners that are easier for metabolism. Foods high in fats and carbs require more digestible energy, generating additional heat. Instead, choose salads, lean proteins, or vegetables.
  3. Hydration is Key: Drink plenty of water throughout the day, but avoid heavy drinks right before bed to minimize night trips to the bathroom. A hydrated body can better regulate temperature.
  4. Prep Your Bedroom: Your sleep sanctuary should be optimized for coolness. Use breathable, lightweight bedding and consider a cooling mattress or mattress topper designed to dissipate heat.

Creating a Cool Sleep Environment

  • Circulate Air: Use fans strategically to create a cross breeze, or invest in an air conditioner or air cooler. Even on cooler nights, a fan can help by circulating air and keeping your room fresh.
  • Block Out the Sun: Use blackout curtains or shades to prevent your bedroom from heating up during the day.
  • Innovative Bedding: Choose bedding materials that promote air flow and moisture wicking. Materials like bamboo, linen, or specialized cooling fabrics can help regulate your temperature throughout the night.

Cooling Techniques for Your Body

  • Cool Packs: Keep a cool pack or damp cloth in the fridge to use as a cold compress before bed or whenever you need to cool down quickly.
  • Breathable Nightwear: Wear light, airy pyjamas or sleep nude, allowing your skin to breathe and reducing body heat.
  • Adjust Your Sleep Position: Experiment with different sleeping positions to minimize body contact with the mattress and allow air to circulate you.

Lifestyle Adjustments for Cooler Nights

  • Limit Daytime Heat Exposure: Avoid strenuous activities and sun exposure during the hottest parts of the day to keep your body temperature in check.
  • Mindful Exercise: Exercise is vital for overall health, but do it in the cooler morning or evening hours prevents your body from being overheated close to bedtime.
  • Dietary Considerations: Certain foods and drinks can raise your body temperature. Limit spicy foods, caffeine, and alcohol in the evening.
Girl using fan to cool down

Do Cooling Pillows Work?

Yes, cooling pillows can be effective for many people. These pillows are designed to absorb and dissipate heat, providing a cooler surface for your head and neck. 

They often feature gel-infused memory foam or breathable fabrics that enhance air circulation. While individual experiences vary, many find cooling pillows helpful for reducing night sweats and improving sleep quality.

Is There a Real Cooling Pillow?

Real cooling pillows do exist and can offer significant relief for hot sleepers. These pillows use various technologies, such as gel infused foams, phase change materials, or breathable fabrics, to help regulate temperature and keep you cool throughout the night.

When choosing a cooling pillow, look for one that suits your sleeping style and comfort preferences to ensure it effectively meets your needs for a cooler, more comfortable sleep.

A Word From Bestpillowforsidesleepers

Staying cool while sleeping is more than just comfort; it promotes a restful, uninterrupted sleep that rejuvenates your body and mind. By integrating these strategies into your nightly routine, you’re not just fighting the heat but investing in your health and well-being. Remember, the key to a cool night’s sleep is a combination of environmental control, personal habits, and a bit of creativity. Sweet dreams and waking up refreshed, no matter the temperature outside.


How Do I Stop Getting Hot at Night?
Keep your bedroom temperature cool, ideally between 60 and 67 degrees Fahrenheit. Use a fan or air conditioner to promote air circulation. Opt for light and breathable bedding and pajamas.

Why Do I Sleep So Hot?
Sleeping hot can be attributed to several factors, including your sleep environment, the materials of your bedding, and even your body’s metabolism. Evaluating these factors can help you keep cooler.

Why Do I Overheat When I Sleep?
To address overheating, ensure your sleep environment is cool and your bedding is light and breathable. It can also be due to internal factors such as your body’s metabolism and medical conditions.


  • James Caldwell

    James Caldwell is an expert in sleep science. He has a special sleep science certificate proving he knows all the ins and outs of a good night's rest and how it improves our lives. He has tried out hundreds of sleep products especially pillows & mattresses, so he knows what's good and what's not. If you need advice on what to buy for better Sleep, he's your man. He didn't just wake up knowing about Sleep one day. He studied brain science and how people grow mentally at the University of Puget Sound. That's why he looks at Sleep in a way that covers both the body and the mind.

    Caldwell James