Too Hot to Hit the Hay? 7 Ways to Stay Cool While Sleeping

Too Hot to Hit the Hay? 7 Ways to Stay Cool While Sleeping

Last Updated on January 21, 2024 by Asfa Rasheed

If you find that you are tossing and turning in the night, staying cool while sleeping is essential to catching a full eight hours of rest, feeling refreshed in the morning, and waking up ready to tackle the day. But how can you lower your body temperature, avoid nighttime sweats, and stay cool while sleeping?

There are a few simple steps anyone struggling to drift off on a hot summer night can take to chill out and find a better night’s sleep.

Switch to a cooling mattress material

Changing your mattress can be more effective than you think. Although memory foam mattresses traditionally trap heat, all-natural memory foam beds like those from Essentia ( can stay around three degrees cooler than your body temperature at night, making for a more comfortable sleep cycle.

Eat less before you go to bed

If you are used to eating large meals before bed, try switching to smaller snacks that require less energy for your body to metabolize. Choosing light meals, like lean chicken, fat-free yogurt, or popcorn, is an excellent way to prevent your body from using more energy to break down the heavy foods. 

Most hot meals are considered to be heavy. If you frequently eat a big dinner, like spicy Indian curry, sausages and mashed potatoes, thick stew, or vegetable soup, these are all hot meals that can increase your body temperature. 

Close any blinds or curtains to keep the room cool

Shutting your blinds can be the difference between having your room turn into a sauna and keeping your room dark and chilly for a relaxing night, especially if your room receives direct sunlight for much of the day. 

Lowering your thermostat or running a fan at night are obvious steps you can take, but even if those measures aren’t an option, blocking out sunlight from outside is a small action that can make a big difference. Overall, it can also make your home more energy-efficient if your air conditioning doesn’t have to work as hard.

Work out in the morning when it’s cooler

Do you enjoy doing a few sit-ups and push-ups before bedtime? Try to switch this routine to the morning to lower your core body temperature and avoid working up a sweat in a hot room. 

After all, exercising can increase your internal temperature and raise your heart rate, which are two things you do not want if you are trying to stay cool before bedtime. The temperature outside is typically cooler in the early morning anyway, which means your room will be a lower temperature as well.

Switch your bedding and pillow

Just like your mattress, your bedding and pillow make a huge difference. Even though it can seem like your room’s climate depends on outside factors, like sunlight, heat coming in or out, and your body temperature, the bedding and what you are sleeping on can be the most significant influencer in how hot you are while sleeping. 

Switching your pillow to a temperature-regulating option can be effective in improving air circulation, keeping you cool, and avoiding night sweats. Plus, upgrading your bedding to breathable and flowy options can help keep you comfortable during hot and humid nights. 

Keep your skin cool

Your skin is the organ in your body that regulates temperature, keeps you cool, or realizes that you are too warm. You’ll feel more relaxed and reduce body heat if you keep your skin comfortable and cool. 

Those who grow too hot while sleeping should focus on keeping their skin slightly cool and moist before bed. You can prevent sweating, remove sweat, and cool off the perspiring areas of your body by using a damp washcloth or paper towel across your body.

If you live in a hot climate, it can also be helpful to put ice packs around your body to lower your core body temperature. Placing ice packs on your pulse points, like your wrist and under your chin, can help you lower your body temperature and avoid premature sweating while trying to sleep. 

Change the way you sleep

Lastly, changing the position in which you sleep can help you cool off and avoid sweating under the covers. If you like to sleep on your side wrapped under the covers, try the starfish position to reduce your body temperature before going under the covers. The last thing you want is to start sweating under your thick and plush comforter.

Before you go

Instead of resigning yourself to a night full of sweating and tossing and turning, you can try lowering your core body temperature, changing your bedding, and reducing the temperature in your room. Buying the right mattress can also make a significant difference between a restful and restless night.