too hot to sleep? how to cool down in bed

the sleep summary

If you find it too hot at night, you should make changes to your environment and sleep routine like keeping your blinds closed and windows shut during the day, showering before bed, and using breathable materials in your bedding to help you cool down. Swapping your thick duvet for a lighter 2 to 4.5 tog summer duvet or opt for a cooler blanket will also help.

Now that we’re finally starting to bask in the sunshine, we’re left with just one problem: how to cool down in bed. Staying cool and comfortable in the summertime is easier said than done; instead, we often experience restless nights and the ordeal of sweating in bed.

But it doesn’t have to stay that way; especially with our help. Our experts are here to bring you some solid advice on what to do if it's too hot to sleep at night. From cooling your room down to creating a cosy but breathable space for you to catch some well-deserved z’s, we’ll cover all grounds.

why do I get so hot when I sleep?

Feeling hot and sweating at night can be natural, and it’s likely down to your activities before you go to bed and your environment. Your body’s working to balance your internal temperature while met with external factors, such as hormone changes, warm climates, your metabolism, and illness or allergies, meaning thermoregulation is harder.

the science: how does heat affect sleep quality?

When hot nights disrupt our sleep schedules, they also impact our internal processes which dictate the quality of your night’s sleep. You have two types of sleep: REM (Rapid Eye Movement) and NREM (Non-Rapid Eye Movement). NREM has three stages, and you're most sensitive to temperature during the first two. If you're too warm, you might wake up more often, reducing your time in deep sleep and REM sleep, which are crucial for feeling rested.

what are the health risks of sleeping in heat?

Heat doesn’t just impact your sleep; it affects your whole body. Your body tries to maintain a core temperature of 37.5°C, working harder to cool down in hot weather. You sweat to lose heat, but excessive heat can lead to heat stress, making it hard for your body to cool itself.

Heatwaves raise the risk of heat stress because of the lack of airflow, risk of dehydration, sun exposure and any hot, crowded conditions. Heat stress can cause heat exhaustion or even heatstroke if your body temperature keeps rising. Symptoms of heat exhaustion include feeling faint and having muscle cramps. Heatstroke is more severe, with symptoms like losing consciousness and dry skin, requiring emergency care.

is it normal to sweat in bed?

If your bedding or environment is making you too hot, it's natural that your body tries to control its temperature. However, if you’re experiencing consistent night sweats, even if it's cool in your surroundings, this is something you should monitor and seek medical advice if it continues. Check out our night sweats article for more information.

how to sleep when it’s hot

Now that we know why we’re so warm at night, let’s see how we can keep our bedrooms cool and our sleep quality in perfect shape by making some adjustments to your environment and sleep routine. But before we jump in, our sleep expert, Kathryn Pinkham, shares her top 3 tips for getting a good night’s sleep this summer.

1. ‘go to bed later’

‘I know that you're tired, but by going to bed early to try and recover that lost sleep, it won't help when it's still this warm. Instead, if you go to bed later, your room will be cooler, your sleep drive will be higher, and you will have more melatonin, which is the sleep-inducing hormone that you need’.

2. ‘don’t fight it’

‘If you can't sleep and you wake up in the middle of the night and you're too hot, don't fight it. Instead, just leave the bedroom, do something to break the pattern like reading a book or watching TV until you feel tired again’.

3. ‘put last night behind you’

‘Don't overthink a bad night. Instead, reassure yourself you’re designed to cope with periods of poor sleep, and it's normal not to sleep well when it's this hot. Instead, move your focus to things that you can control that can give you energy, like good healthy diet, exercising, staying hydrated’.

‘Even reframing the weather and thinking about all the great things that there are about having some sunshine. Save this video for the next heatwave as your reminder that we can't always control our sleep, but there are other ways to feel energised’.

how to cool down a room

So, let’s look at how to cool off your room ready for a quality slumber.

keep blinds & curtains closed during the day

Once your space is warm, that's when it's harder to cool it down. So, taking extra precautions before it reaches this stage is a must if you can’t sleep when it's too hot. A great example of this would be keeping your blinds and curtains closed during the day, blocking the sun from entering the room. As you know, the shade always feels much colder, so why not turn your room into a shaded oasis ready for bedtime?

shut your windows

One of the best ways to cool down a room is to keep your windows closed. When the temperature starts to rise outside, inside, especially upstairs, feels the effects. And while our instinct tells us to open the windows for some fresh air, this does no such thing. Instead, we’re contributing to the heat levels by letting hot air in, especially as its often warmer outside than in our homes. So, keeping your windows shut during the day is essential if you want to keep your house cool and crisp.

invest in a cooling fan or AC unit

If none of the above have worked for you, it may be time for some extra assistance. Cooling fans and air conditioning units can be a lifesaver when it's too hot to sleep. Whether you opt for a tower fan for a cooling breeze or air conditioning for a chilled atmosphere, you’ll be sure to stay comfortable during your slumber this summer.

Can’t sleep with noise? A lot of air-cooling systems can cause a racket, which is why we recommend a tower fan or AC unit as you’re given a soothing breeze-like sound that’s both subtle and relaxing.

is air conditioning healthy while you sleep?

Air conditioning units can be great for cooling your room in summer, especially during a heatwave, but there are several factors that you should consider when it comes to sleeping with an air conditioning unit on.

• Air-conditioned rooms can cause several health issues including dry skin and eyes, muscle stiffness and respiratory problems.

• You may become dehydrated, or your allergies may worsen due to AC.

• Dirty AC units circulate dust, mould, and allergens, increasing the risk of respiratory illness.

does a fan cool a room?

Not exactly. While fans won’t technically cool down a room, they do move air around the space which creates a cool breeze over the body. So, although the room isn’t freezing cold, you’ll be left in a much more comfortable temperature.

does a dehumidifier cool a room?

Technically no, it’s not able to cool a room the same way AC does. However, a dehumidifier can help the room feel cooler by removing any excess moisture and reducing that uncomfortable “muggy” atmosphere.

what you can do to keep cool

Now let’s look at switching up your routine for good sleep in the heat.

shower before bed

What’s the best way to cool yourself down before you hit the hay? A refreshing shower – lukewarm and not cold. In fact, a shower is proven to not only provide you with a rapid cool-down but support you in experiencing a deeper sleep. The warm water heats your body up, causing the blood flow to reach the surface, but as soon as you get out of the shower, this heat will instantly escape through your hands and feet, cooling down your core temperature in a matter of minutes – bliss.

how to create a cooling bed set-up

Your environment may feel cooler, but does your bed set-up? Using high-tog duvets and thick materials in your bedding can have a huge impact on your quality of sleep. Instead, why not try a cooling mattress or low tog duvet to keep you cool in bed? Suitable for all of the family, our cooling products use innovative technology through graphite infused foams and gel comfort layers to promote breathability and comfort.

what mattress keeps you cool?

While it’s unlikely you’ll be swapping out your current mattress as the seasons change, if you’re someone who considers themselves a hot sleeper year-round, a mattress made for cooling is a must-have.

You’ll want to choose a mattress that uses cooling technologies like a gel-infused layer or cooling materials to maximise breathability and keep you feeling chilled. Our UltraGel and Comfort Breathe™ collections are great examples.

what bedding should I choose in summer?

If you’re a hot sleeper, you should opt for breathable materials like cotton and linen which both wick away moisture and are naturally cool. You can also find cotton and linen blankets which are a great alternative to duvets.

avoid heavy meals & caffeine before bed

Heavy meals and caffeine intake before bed can prevent you from cooling down as they both interfere with your body’s natural drop in temperature at night, which is essential for getting quality, restorative sleep and staying comfortable. To digest heavy meals, your body directs blood, raising your core temperature. And caffeine is a stimulant, so it boosts heart rate and metabolism, usually causing a spike in body temperature.

elevate your head

By elevating your head while you sleep, you’ll naturally improve airflow around your body, especially the chest and face so heat can escape and you stay fresh.

place a cool pack on pulse points

Keep a cool pack in the freezer ready to place on your pulse points when you’re really feeling the heat. This will help cool your entire body.

cool your pillowcases

For an extra cooling effect, place your pillowcases in a cool spot in your house or outside in the evening, ensuring they stay dry. Put them over your pillow just before getting into bed.

Top tip: Chill yourself even further with our cooling mattress toppers; not only will you peacefully sink into their surface, but with maximised airflow, you can say goodbye to hot, sweaty nights and hello to ultimate freshness.

how can light sleepers sleep better in hot weather?

Light sleepers will often suffer more during the warmer months as it makes it much more challenging to doze off and stay asleep. If you or someone you know is a light sleeper, we recommend focusing on cooling the bed set-up and room by using breathable bedding and sleepwear, and utilising fans. As a top tip, place a bowl of iced water in front of the fan.

cooling strategies for babies & infants sleeping in hot weather

It’s not just ourselves we should be considering during those hot nights. Babies and infants can also overheat, and rising temperatures can impact their sleep, so how do we help them to stay cool?

1. Dress them in lightweight, breathable clothing

2. Ensure their cot and room is well ventilated

3. Keep the room shaded or incorporate a fan (but don’t let it blow directly on them)

4. Avoid heavy blankets

5. Offer small amounts of fluid if suitable for their age

faqs

can certain breathing exercises help cool the body for sleep?

Yes, certain breathing techniques can signal to your body to relax, which reduces the metabolic head production, allowing you to fall asleep easier. Examples include deep diaphragmatic breathing, 4-7-8 breathing, and alternate nostril breathing.

what humidity level is ideal for sleeping in warm temperatures?

You should aim for a 40-50% humidity level to help your body keep cool while keeping you comfy and being healthy for your airways. Check out our best plants for the bedroom guide to find out what plants are good for humidity levels.

how does ambient temperature affect sleep?

Your ambient temperature plays a key role in how well you sleep at night. Ideally, you should be sleeping in an environment of 16-18 degrees to regulate your body’s temperature and prevent disruptions.

is it better to sleep naked or with light clothing when it's hot?

It depends on your preference. Sleeping naked maximises skin exposure, so heat can escape easier through sweating and airflow. On the other hand, light clothing made of materials like cotton or bamboo wick away sweat, so you don’t stick to the covers and remain cool.

This summer may prove a challenge if you’re too hot to sleep, but with these helpful tips, we hope you’ll be able to create a chilled and tranquil space, allowing you to enjoy the deepest of sleeps. If you’re inspired to refresh your bed ready for the warmer months, our summer bedding guide will have the answer.