If you find yourself waking up in a sweat, kicking off the covers, or flipping your pillow to the “cool side” every 15 minutes—you’re not alone. Being a hot sleeper can make it tough to fall and stay asleep, leading to restless nights and groggy mornings.
Whether it’s due to room temperature, bedding materials, hormones, or simply how your body runs, overheating at night can disrupt your sleep cycles and leave you feeling drained. But don’t sweat it—we’ve got you covered (or uncovered, if that’s more your style).
In this article, we’ll share practical tips and sleep products that can help hot sleepers stay cool, dry, and better rested.
Why Staying Cool Matters for Sleep
Your body naturally lowers its core temperature as you wind down for sleep. This drop in temperature signals your brain that it’s time to rest. But if your sleep environment is too warm, it can:
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Delay the onset of sleep
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Decrease time spent in deep sleep
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Lead to frequent wake-ups and sweating
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Cause tossing, turning, and overall discomfort
🌡️ Experts recommend keeping your bedroom between 60–67°F (15–19°C) for optimal sleep comfort.
Top Tips to Help Hot Sleepers Stay Cool
🛏️ 1. Choose Cooling Bedding Materials
Your sheets, mattress, and pillow can all trap heat—or help you stay cool.
Look for:
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Breathable fabrics like cotton, bamboo, or Tencel
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Moisture-wicking sheets that pull sweat away from your skin
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Lightweight, low-fill comforters (ditch the heavy duvets)
Product Pick:
Brooklinen Classic Percale Sheets – Crisp, breathable, and ideal for hot sleepers.
💨 2. Use a Cooling Mattress or Mattress Topper
Many memory foam mattresses trap heat, but newer cooling models are designed to counteract that.
Features to look for:
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Gel-infused foam
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Open-cell or breathable construction
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Phase-change material (PCM) that adjusts to your body temp
Product Pick:
TEMPUR-Adapt + Cooling Topper – Adds pressure relief and cooling tech to your existing mattress.
❄️ 3. Keep Your Room Cool and Airy
The environment matters. Even the best bedding won’t help if your room feels like a sauna.
Try:
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A fan or white noise fan to promote airflow
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Blackout curtains to block daytime heat
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A portable AC unit or smart thermostat to maintain ideal sleep temps
Product Pick:
Vornado Energy Smart Circulator Fan – Quiet, powerful airflow with energy-efficient cooling.
🧊 4. Cool Your Body Before Bed
Help your internal thermostat wind down by cooling off before you hit the sheets.
Try:
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A lukewarm shower (or a cool rinse) 60–90 minutes before bed
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Drinking a glass of cold water (but not too much to avoid bathroom trips)
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Wearing lightweight, moisture-wicking sleepwear or no clothes at all
Product Pick:
💤 5. Invest in a Cooling Pillow
Your head generates heat too! A breathable pillow makes a surprising difference.
Features to look for:
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Gel memory foam
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Ventilated construction
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Cooling pillow covers or cases
Product Pick:
📱 6. Use Tech to Your Advantage
Some smart devices help regulate temperature while you sleep.
Product Pick:
Not ready for a high-tech solution? Set a programmable smart thermostat to drop the room temp an hour before bed.
☁️ 7. Skip the Nightcaps and Spicy Snacks
Alcohol and spicy foods raise your body temperature and can trigger night sweats. If you’re a hot sleeper, avoid:
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Heavy, rich meals close to bedtime
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Late-night spicy food cravings 🌶️
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Alcohol within 2–3 hours of sleep
Instead, opt for:
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A light, cool snack like fruit or yogurt
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Herbal teas like chamomile (served chilled if needed)
Final Thoughts: Beat the Heat, Sleep in Peace
Being a hot sleeper doesn’t mean you’re doomed to restless nights. With the right environment, materials, and a few smart product swaps, you can cool things down and sleep more soundly.
Whether it’s upgrading your pillow, switching to breathable sheets, or setting up a breeze with a quiet fan, the goal is the same: help your body stay cool enough to relax, recover, and rest.
😴 Sleep better, sweat less, and wake up refreshed—even when the temps rise.
Additional Resources:
About The Author
Emma Carson (@Emma_carson) is a writer who draws. He’s the Bestselling author of The Year. Curabitur aliquam ac arcu in mattis. Phasellus pulvinar erat at aliquam hendrerit. Nam ut velit dolor.
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