Cooling Down: 11 Useful Tips for Hot Sleepers

Being a hot sleeper can be complicated. Sure, it might be nice on cold nights, but every other time, it’s just unbearable. It can lead to restless sleep, or even no sleep at all!

If you’re one of the many hot sleepers out there looking for relief, keep reading. You might find just what you’re looking for.

1. Change Your Sheets

A simple change of sheets might be all you need to end those hot nights!

The best sheets to use are made of natural fibers. Bamboo and cotton sheets are probably the best choice. They’ll absorb and dry out excess sweat like it’s nothing.

Just make sure to wash them frequently.

2. Go With a Lower Thread Count

Another good sheet tip is to go with a lower thread count. Anywhere between 200 and 400 will be a lot more breathable than higher options. That’s because low thread count sheets have a looser weave.

3. Get a Cooling Mattress

If changing your sheets doesn’t do it, you might consider changing your mattress.

Innerspring mattresses are the way to go for hot sleepers. The spring insulation is much less dense than foam. This lets a lot more heat escape rather than build up under you.

But some people don’t like innerspring mattresses. What then?

There are mattresses on the market made specifically for hot sleepers. The Nolah AirFoam is one of these. It’s the best mattress for hot sleepers, not to mention the most comfortable.

Some mattresses even let you set a specific temperature before bed! This will keep your mattress at a constant perfect temperature for you. It doesn’t get much better than that.

4. Sleep at the Ideal Temperature

Why not let the wise words of sleep experts help you out?

Sleep experts agree that anywhere between 59°F and 66°F is the ideal sleeping temperature. If you’re a senior, try between 64°F and 70°F.

This range of temperatures will help you sleep deeper and longer.

5. Shed Some Layers

This almost goes without saying, but the fewer clothes you wear to bed the better. You don’t have to sleep naked, but it certainly won’t hurt. 

There are actually a lot of health benefits to sleeping naked. Sleeping naked helps you lost weight, and reduce stress on top of keeping you cool. With all these benefits, why wouldn’t you want to try this one out?

6. Get a Cooler Pillow

We’ve covered the mattress and sheets, now for the pillow.

You’ll want to search for an airflow promoting pillow. These will take the heat transferred from your head and expel it rather than accumulate it. Much like your mattress, it’s best to avoid dense foam pillows for better airflow.

Some pillows even have a spot for a cooling pad or insert! Just refrigerate it, slide it in, and sleep well.

7. Freeze Your Sheets

It might sound extreme, but no measure is too far for a good rest.

Get a big bag, throw your sheets in it, and stick them in the freezer. About 15 or 20 minutes should do. Take them out right before bed, and bask in the cold.

This is a temporary solution, but it might last long enough to get you sleeping. You could even throw your pillowcase into the bag, too!

8. Get a Box Fan

If you don’t mind a little noise while you sleep, get a box fan.

Box fans have adjustable speeds and temperatures. They’re larger than desk fans, meaning a more whole-bed cooling experience. Even a low-level gust will do wonders for hot sleepers.

If that’s not good enough, put a bowl of ice behind the fan. That way the air blowing toward you will be just a little bit colder. It’s temporary, but just like freezing your sheets, might work long enough to matter.

9. Stay Hydrated

It’s always important to stay hydrated. For hot sleepers, this goes doubly.

When the blood vessels near your skin expand, you get hot. The less hydrated you are, the hotter you get. The hotter you get, the more your blood vessels expand.

That means a hotter sleep.

You should drink eight glasses of water per day. Try to make a few of those glasses close to bedtime. Just try not to wet the bed!

10. Take a Hot Shower

This might seem counterproductive, but there’s logic to it.

If you soak in hot water before bed, it’ll cause your blood vessels to expand. Your body will release all its excess heat right before bed. Your body will enter cooldown mode right in time for bed.

This strategy will help a lot more than you might think. It’ll keep your body in cool-down mode throughout the night. This is one of the easiest ways to get better sleep as a hot sleeper.

11. Stop Cuddling

The closer you are to a person, the hotter you’ll feel. You’re basically absorbing all the body heat of anyone you happen to be around. That makes cuddling a big no-no for hot sleepers.

If your partner insists on cuddling before bed, it’s time to have a talk. Sure, cuddling is nice, but getting a good night’s sleep is nicer. It’s also more important for your health and wellbeing.

If all else fails, it’s time to knock off the cuddling. Your spouse will understand once they notice how pleasant you are after a good night’s sleep.

Hot Sleepers, You’re Not Alone

You’re not alone in the struggle for a cool night’s sleep. Hot sleepers everywhere struggle nightly to find methods that work for them. Chances are, a different combination of methods will work for each person.

If one of the strategies above doesn’t work for you, don’t give up. Experiment with combinations of each until you find the sweet spot. It might take some time, but it’s well worth it for your health and wellbeing.

For more on health, beauty, and entertainment, check out the rest of our blog. Contact us with any comments or questions.