How to Sleep Cooler at Night: Expert Tips for Overheaters

Waking up in a pool of sweat or tossing and turning from heat is more common than you might think. If you're a hot sleeper, learning how to sleep cooler at night could be the key to unlocking deeper, more restful sleep. In this guide, we’ll break down practical steps, product tips, and expert-backed habits to help you keep your cool until morning.

1. Adjust Your Bedroom Environment

The first step to cooler sleep starts with the room itself. Aim for a bedroom temperature between 60–67°F (16–19°C)—the ideal range for your body to transition into deep sleep. Here’s how:

• Use blackout curtains to block external heat

• Run a quiet fan or use air conditioning for airflow

• Keep electronics like TVs and laptops off before bed to reduce ambient heat

Optimizing your environment is a simple way to sleep cooler at night and improve sleep efficiency.

2. Switch to Breathable Bedding

Your bed sheets and blankets play a crucial role in body temperature regulation. To stay cooler at night:

• Choose cotton, bamboo, or Tencel sheets for breathability

• Avoid polyester or microfiber that trap heat

• Use a lightweight comforter with moisture-wicking properties

• Opt for ventilated, cool-touch pillows

Light, breathable bedding can make a night-and-day difference—literally.

3. Use a Cooling Mattress or Topper

Many standard memory foam mattresses tend to trap body heat, leading to uncomfortable nights. The solution? Cooling gel memory foam mattresses or toppers, which enhance airflow and heat dispersion.

Recommended: EGOHOME Cooling Gel Mattress

• Infused with Graphene and Gel particles for optimal cooling

• Fiberglass-free and CertiPUR-US® certified

• Compatible with adjustable beds for added comfort

• Engineered for hot sleepers and those with night sweats

A cooling mattress is one of the most effective investments in improving sleep quality.

4. Pre-Bedtime Habits That Affect Body Temperature

How you prepare for bed directly impacts your sleep temperature. Try these techniques:

• Avoid spicy foods, alcohol, and caffeine before bed

• Take a warm shower 60–90 minutes before sleep to help your core body temperature drop

• Wear lightweight, moisture-wicking sleepwear

• Apply a cold compress or cooling eye mask if needed

These small shifts can significantly help you sleep cool at night.

5. Optimize Your Sleep Position

Certain positions can promote better air circulation and heat dispersion:

• Sleep on your back to allow more heat to escape from your body

• Avoid curling tightly in a fetal position

• Use a cooling pillow under your head and knees to enhance ventilation

6. Technology That Helps You Sleep Cool

For those seeking high-tech solutions, modern sleep products offer advanced features:

• Adjustable bed bases with zero gravity or airflow-enhancing modes

• Smart fans or climate-controlled mattress pads

• Wearables and apps to track sleep temperature fluctuations

Pairing smart tech with a mattress designed to sleep cooler gives you full control of your sleep climate.

7. When to See a Doctor

If you’ve tried all of the above and still wake up overheated, consult a doctor. Possible causes include:

• Hormonal changes or thyroid issues

• Sleep apnea or night terrors

• Medication side effects

Don’t ignore persistent heat-related sleep disruption—it may signal an underlying health concern.

Conclusion

Sleeping cooler at night isn’t just about comfort—it’s essential for good health, hormone balance, and quality rest. From upgrading your mattress to tweaking bedtime habits, there are many practical ways to cool your sleep space.

Choosing a specialized mattress like the EGOHOME Cooling Gel Mattress can give you a noticeable boost in comfort and temperature regulation. Designed for hot sleepers, it’s an ideal solution if you’re wondering how to stop overheating at night.