Sleepers often find themselves waking up in the middle of the night because they’re too hot and sweaty. It can be an incredibly annoying experience, and neither interrupted sleep nor excessive sweating is particularly good for a person’s well-being.
“Remember that when you sweat a great deal, you lose both water and electrolytes,” the National Sleep Foundation advises. “This can be dangerous. Make sure that you replenish both and do not become dehydrated.”
People who’s bodies run hot overall might consider keeping a glass of water on your bedside table to sip anytime they wake up in the night.
In a more general sense, here are some tips to help hot sleepers stay cool—and stay asleep.
1. Opt for 100 percent cotton sheets.
Synthetic fabrics can trap heat and cause the body to feel even warmer. Instead, go for sheets made of natural fabrics like cotton or bamboo, or look for bedding with cooling or sweat-wicking technology.
2. Get a box fan or AC unit going.
Obviously, an air conditioning unit will dramatically chill the air in your room, helping most people stay comfortable. But even a simple box fan can help with airflow, providing a cooling effect. Plus, fans and AC units generate “white noise” that blocks out other noises, helping hot sleepers fall asleep and stay asleep.
3. Sleep downstairs.
Because heat rises, rooms on the first floor or in a basement are generally the coolest. People who have a bedroom on a higher floor and are able to relocate to a spot on a lower level should attempt to switch it up.
4. Stick your pillowcase in the freezer.
Place a pillowcase (or even sheets!) in a ziplock and stick it in the freezer for a couple of hours before bed, then make the bed the chilled bedding right before bedtime. The crisp, cool surface will help cool the body’s temperature as people fall asleep.
5. Take a cool shower before bed.
The same idea applies here: Lowering the body temperature a tiny bit can make people feel more comfortable and less likely to overheat. If possible, make sure to shower right before getting into bed for the night. That way, the body doesn’t have time to warm up again.
How can I sleep cool?
There are many ways to cool down before falling asleep, which can help people get to sleep more quickly and stay asleep through the night. Consider:
- Using 100% cotton sheets
- Getting a box fan or an AC unit
- Take a cool shower before bed
- Sleep downstairs
- Put your pillowcase (or sheets) in the freezer a few hours before bed.
Is it common to sleep hot?
Yes. There are many people that sleep hot and struggle to fall asleep. Sleeping hot is such a common issue that mattress companies go to great lengths to incorporate cooling features into their beds.
[Editor’s Note: The information provided should not be considered a substitute for professional advice. Please consult a sleep doctor or other medical expert if you have questions related to your own health.]
Featured image: Ben Bryant/Shutterstock
Joe Auer is the editor of Mattress Clarity. He mainly focuses on mattress reviews and oversees the content across the site.
He likes things simple and take a straightforward, objective approach to his reviews. Joe has personally tested nearly 250 mattresses and always recommends people do their research before buying a new bed. He has been testing mattresses for over 5 years now, so he knows a thing or two when it comes to mattress selection. He has been cited as an authority in the industry by a number of large publications.
Joe has an undergraduate degree from Wake Forest University and an MBA from Columbia University.