How To Stay Cool While Sleeping

Verified by: Neil Stanley

Last Updated: 06 Jul 2024

woman sitting on mattress

Are you tired of tossing and turning in a pool of sweat every night, struggling to find a comfortable temperature for sleep? 

Staying cool while sleeping can feel elusive, especially during the hot summer. 

However, with the right strategies, you can achieve a restful, cool night’s sleep, which will provide you with much-needed relief and comfort.

In this article, we'll explore practical tips and techniques to help you lower your core body temperature and create a sleep environment conducive to comfort. 

From adjusting your bedding and room setup to making simple lifestyle changes, you'll discover effective ways to stay cool and enjoy uninterrupted sleep. 

Say goodbye to sleepless nights and hello to a refreshing, cool slumber.

Key Takeaways

  • Adjust your bedding and room setup to stay cool while sleeping for better airflow and temperature regulation.

  • Incorporate simple lifestyle changes, such as drinking cold water and avoiding strenuous activities before bed. These changes are easy to implement and can significantly improve your sleep comfort, empowering you to take control of your sleep environment.

  • Use effective cooling products and techniques, such as cold showers, ice packs, and breathable fabrics, to maintain a comfortable sleeping temperature. These methods can significantly reduce body heat, giving you hope for a cooler and more restful sleep.

  • Find out the top rated cooling mattresses in 2024 from Best Cooling Mattress.

Understanding Why You Overheat at Night

Bedding Choices

Your bedding plays a significant role in your sleep temperature. 

Thick bed sheets and heavy blankets trap body heat, making you feel warmer. 

Switching to lighter bed sheets, particularly those made from breathable materials like cotton, can help. To reduce heat retention, consider using a lighter mattress topper.

Room Temperature

The temperature of your room is crucial. 

If your room lacks proper airflow or has weak air conditioning, it can become too hot for comfortable sleep. Blackout curtains might trap heat, so ensure your room is well-ventilated. 

Keeping a window slightly open or using fans can enhance airflow and cool down the room, creating an ideal sleep environment.

Health Conditions

Certain health conditions can cause night sweats, which differ from occasional sweating at night due to environmental factors. 

If you frequently experience night sweats, it might be related to an underlying medical condition. Consult a healthcare professional to address these issues effectively.

Tips to Keep Your Room Cool at Night

Give Warm Air an Escape Route

If you have an attic, keeping the window slightly open can help. 

Hot air rises provide an escape route for warm air that can cool down your entire home, including your bedroom.

Encourage Good Air Flow

Using ceiling fans or portable fans can promote good airflow in your room. Ensure there are no obstructions to air circulation, and consider repositioning your furniture if necessary.

Switch Off Unnecessary Electronics

Electronics emit heat, which can raise the room temperature. To keep your room cooler, turn off unnecessary devices before bedtime.

Keep Blinds Closed During the Day

Keeping blinds or curtains closed during the day prevents sunlight from heating your room, which can significantly reduce the temperature by the time you go to bed.

Use Ceiling Fans

Ceiling fans can enhance air circulation and create a cooling breeze in your room. Use them in conjunction with open windows or air conditioning for maximum effect.

Tips to Stay Cool While Sleeping

Avoid Tight-Fitting Clothing

Tight clothing traps heat against your body. Opt for loose-fitting sleepwear made from breathable fabrics like cotton to stay cool.

Use Cooling Mattresses and Pillows

Some mattresses and pillows are designed with cooling technologies. Look for options with better air circulation and temperature regulation. 

Cooling pillowcases and sheets, such as Egyptian cotton, can also help.

Drink Cold Water Before Bed

Drinking a glass of cold water before bedtime can help lower your core body temperature, making it easier to fall asleep.

Keep a Window Open for a Cool Breeze

An open window can increase air circulation and promote a cooling cross-breeze, reducing your reliance on air conditioning.

Limit Alcohol, Caffeine, and Spicy Foods

These substances can increase body temperature and cause night sweats. Avoid consuming them at least two to three hours before bedtime.

Take a Cold Shower Before Bed

A cold or lukewarm shower before bed can lower your body temperature and prepare you for sleep.

Try Meditation Techniques

Meditation can reduce your heart rate and body temperature, promoting a state of relaxation that is conducive to sleep. 

Techniques like breath control, muscle relaxation, and gentle stretching can be effective in lowering one's body temperature and preparing one for a cool night's sleep.

Turn Down the Thermostat

Lowering the thermostat at night can create a cooler sleep environment. Aim for a temperature between 60-67°F (15-19°C) for optimal sleep.

Use an Ice Pack

Placing an ice pack wrapped in a cloth on your head, feet, or body at night can provide a cooling effect. However, be cautious, as prolonged exposure to extreme cold can lead to skin damage. 

Use ice packs for short periods and always wrap them in a cloth to prevent direct contact with your skin.

Adjust Your Routine and Environment

Avoid Strenuous Exercise Before Sleep

Exercise increases your core body temperature. 

Avoid intense workouts in the evening to ensure your body cools down before bedtime.

Time Your Dinner Appropriately

Eating a large meal close to bedtime can raise your body temperature. Have your dinner at least two to three hours before sleeping.

Stay Hydrated

Proper hydration is essential for regulating body temperature. 

Drink plenty of water throughout the day, but reduce intake close to bedtime to avoid waking up for bathroom trips.

How to Make Your Bed Cooler

Switch Up Your Sheets

Switch to fresh cotton sheets instead of polycotton blends. Cotton helps conduct heat away from your body, keeping you cool.

Invest in Natural, Breathable Bedding

Natural materials like wool are breathable and can help regulate body temperature. Consider investing in wool-filled bedding for a cooler sleep experience.


Achieving a cool and comfortable sleep is possible with the right adjustments to your environment and habits. 

You can enjoy a restful and refreshing night's sleep by understanding the factors contributing to overheating, optimizing your room and bedding, and incorporating lifestyle changes. 

Implement these strategies to stay cool and wake up feeling rejuvenated.