how to keep cool at night

Ways to Keep Cool in Bed

If you’re reading this, you probably know the struggle of tossing and turning all night because it’s just too hot to sleep. I get it — I’m a hot sleeper too, and when my room or bed feels warm, falling asleep feels impossible.

In this article, I’ll share easy and practical tips to help you cool down your bedroom and sleep better. Some ideas are quick and cheap, while others might take a little more time or money, but all can help you feel cooler at night.

If you’re in a hurry, check out the infographic with my top tips below. Otherwise, keep reading for simple, helpful advice that really works.

1. Have a shower before going to bed

Taking a shower before bedtime is one of the easiest and most relaxing ways to cool down, especially during hot weather. Many people find that a warm or cool shower helps them fall asleep faster because it helps the body start to cool down, which is a natural signal that it’s time to rest.

Even though it might seem strange, taking a warm shower or bath can actually help your body cool itself better later. Here’s how it works: when you take a warm shower, the heat opens up the blood vessels in your hands and feet. This helps your body let go of extra heat. After you get out of the shower, your body starts to cool down quickly, and that drop in temperature helps make you sleepy.

Some people like cold showers before bed, especially if they feel really hot. Cold showers can give you an instant cool feeling, but for some people, they are too shocking or uncomfortable. A lukewarm shower, which is not too hot or too cold, might be the best choice for most people.

Everyone’s body is different, so it’s a good idea to try different types of showers or baths to see what helps you feel calm and cool at night. Whether it’s warm, cool, or in-between, adding a quick shower to your nighttime routine can make your bed feel fresher and help you fall asleep faster.

2. Use doors, windows, curtains, blinds and shutters to your advantage

Your windows, doors, and window coverings (like curtains, blinds, or shutters) can play a big role in keeping your room cooler during the day and night. The idea is to keep the heat out when the sun is shining and let cooler air in when it’s not.

Here’s what you can do step by step:

• During the day, keep your curtains, blinds, or shutters closed if the sun shines directly into the room. This stops the heat from building up inside.

• If your curtains are dark-colored, they might actually make the room hotter because dark colors absorb heat. Try using light-colored curtains or blinds instead—they reflect the sun’s heat away.

• At night or early in the morning, open your windows and shutters to let in the cooler air. This helps cool down the room naturally.

• If your home gets stuffy with windows closed, consider using blinds that let in light but block the heat, like venetian blinds you can angle.

The World Health Organization suggests this method too: keep windows and shutters closed during hot daytime hours, especially on the sunny side of your house, and open them up when the temperature drops in the evening or early morning.

Using this simple trick can help lower the temperature in your bedroom without needing a fan or air conditioner.

3. Open windows to create a cross breeze in the night

A cross breeze is when air flows through your home from one side to the other. It helps push out hot air and bring in cooler air, which can make your room feel more comfortable at night.

To create a cross breeze:

1. Open windows on opposite sides of the room or house. This gives the air a path to move through.

2. If there’s only one window in your room, open a window in a nearby room and keep the door between them open. This will still allow air to move through.

3. Open windows upstairs or in the attic to let hot air rise and escape.

4. Use a fan if needed to help pull air in or push it out.

This method works best in the evening or early morning when the outside air is cooler than the air inside your home. If the outside air is hotter, it might not help as much. But once the temperature drops, let the cool breeze do its job.

Creating a cross breeze is a natural way to cool your bedroom without spending any money. Just make sure your windows and doors are safe to leave open, especially if you live in a busy or noisy area.

4. Use a bed cooling system or breathable mattress pad

Sometimes, your mattress or bedding might be the reason you feel too hot at night. Many mattresses, especially memory foam ones, hold onto body heat and make it hard to cool down. That’s why it’s helpful to use a cooling mattress pad or a bed cooling system.

There are two main types:

1. Passive cooling pads: These are made from breathable or moisture-wicking materials like cotton, wool, or latex. They don’t use electricity but help air flow better under your body and reduce sweating.

2. Active cooling systems: These use fans or water-based technology to blow cool air under your sheets or directly onto your body. Products like the BedJet or Eight Sleep Pod are examples. They cost more, but they work really well if you’re a hot sleeper.

If you already use a memory foam mattress or topper, try sleeping without it for a few nights. Memory foam is comfortable but can trap heat. You might notice a big difference just by removing it or switching to a bed in a guest room that doesn’t use foam.

Choosing materials like wool or latex can also help. These materials allow more airflow and help keep your skin dry and cool. It’s worth testing out different combinations to see what feels best for you.

5. Use a fan

Fans are one of the easiest and most affordable ways to cool your room during hot nights. They help move air around and make your skin feel cooler even if the air isn’t cold.

Here are a few tips to make fans work better:

• Use a fan that points directly at your body while you sleep. Even a small desk fan can make a big difference.

• Try putting a bowl of ice or frozen water bottles behind the fan. This cools the air the fan blows toward you.

• Use multiple fans if you want air to move across the whole room.

• Experiment with placing one fan by the window, blowing hot air out, while another fan inside blows cooler air toward you.

If you can afford it, consider getting a ceiling fan or a smart cooling fan like the BedJet 3 or Snooz Breez. These let you control the airflow and temperature more exactly, and some even work as white noise machines, which help you sleep better.

Just make sure your room doesn’t get too humid when using ice with your fan, because high humidity can make sleeping harder too.

6. Install air conditioning or try a portable unit

Air conditioning can be one of the best ways to cool down your home during very hot weather. It brings the temperature down quickly and helps you stay comfortable, especially at night when you’re trying to sleep. But installing an air conditioning system in your house can be expensive, especially if your home wasn’t built with one already.

If you can’t install a full system, you can try using a portable air conditioner in your bedroom. These are smaller machines you can move around, and they usually sit near a window because they need to push hot air outside through a hose. They still cost money, but they are cheaper than whole-house air conditioning and can cool down one room very well.

Here are some tips if you’re thinking about trying air conditioning:

• Make sure the portable unit fits in your bedroom, and that you can place it near a window for the hose.

• Check the return policy before you buy, in case it doesn’t cool the room as much as you expected.

• If you already have AC in other parts of your home, consider moving your mattress to a cooler room during a heatwave. I used to do this when I lived in Spain, and it made a big difference.

Air conditioners work best in sealed rooms, so if you use one, keep the windows and doors closed while it’s running.

7. Do exercise earlier in the day

Exercise is great for your health and can help you sleep better at night. But if you exercise too close to bedtime, especially during summer, your body might stay too hot for too long. This can make it harder to fall asleep.

When you move your body, your heart beats faster, and your muscles get warm. After exercise, your body needs time to cool down again. If you go to bed before your temperature drops, you might feel too warm and uncomfortable in bed.

Here’s what to try:

• Finish your exercise at least 2 to 3 hours before bedtime, especially during hot weather.

• Try doing your workouts in the morning or early evening instead of late at night.

• If you must exercise at night, take a cool shower afterward and give yourself some time to relax before getting into bed.

Even though exercise is good for sleep, timing matters. So test different times to see what helps you sleep best during hot nights.

8. Adjust your meals for hot weather

What you eat—and when you eat it—can also affect how hot you feel at night. Eating a big, heavy meal late in the evening can raise your body temperature, especially if it includes lots of meat or hot food.

Your body uses energy to digest food. This process produces heat, which can make you feel warm when you’re trying to cool down for sleep.

Here are some helpful tips:

• Try to eat your biggest meal at lunchtime, not dinner.

• In the evening, choose lighter foods like salads, fruits, or small snacks.

• Avoid cooking with the oven for a long time during the hottest parts of the day, as it warms up your home.

• If you want meat or a hot meal, have it earlier in the day or cook it outside on a grill if possible.

Also, turn off appliances you don’t need, like the TV or computer, because they also give off heat. Little changes like this can help keep your bedroom cooler at night.

9. Choose cotton or linen bedding

The type of bedding you use can make a big difference in how cool or warm you feel while sleeping. Some materials trap heat and make you sweat, while others let your skin breathe and feel fresh.

Natural fabrics like cotton and linen are great for hot weather. They are soft, light, and breathable, which means air can flow through them easily. This helps your body stay cool and dry while you sleep.

Here are some tips for cooler bedding:

• Use light cotton or linen sheets instead of thick or synthetic ones.

• Put away duvets and heavy blankets for the summer. A single sheet might be all you need.

• Choose light-colored bedding, as it reflects heat better than dark colors.

• Avoid cheap polyester sheets, which can trap sweat and heat.

There are also some high-tech synthetic sheets that are made to keep you cool. These are more expensive but may be helpful if you want something other than cotton or linen. Try a few types to find what works best for you.

10. Cool your bedding before going to bed

If your bedding feels hot when you get into bed, there’s a simple trick you can try—cool it down in your fridge!

Here’s how:

1. Put your pillowcase or bedsheet in a plastic bag to keep it clean.

2. Put the bag in the fridge for about 30 minutes before bedtime.

3. When it’s time to sleep, take it out and make your bed.

This gives you a few minutes of cool comfort to help you relax and fall asleep faster. It won’t stay cold all night, but sometimes that little bit of coolness is enough to help you drift off.

Don’t freeze your bedding though. Very cold sheets can feel uncomfortable on your skin and might even cause irritation.

11. Wear cotton nightwear

The clothes you wear to bed can also affect how hot or cool you feel. If your pajamas are thick or made from synthetic fabrics, they might make you sweat more and feel sticky.

Instead, choose light cotton nightwear. Cotton is soft and breathable, so it helps your skin stay dry and comfortable. You can also try moisture-wicking sleepwear, which is specially designed to pull sweat away from your body.

Here are your options:

• Wear light cotton pajamas or a cotton T-shirt.

• If it’s very hot, sleep in your underwear or wear nothing at all—whatever feels best and helps you stay cool.

• Avoid heavy pajamas or clothes made from polyester or fleece.

Wearing the right nightwear can help your body stay cooler, which can help you sleep better on warm nights.

12. Keep hydrated

Drinking enough water during the day is very important, especially when the weather is hot. If your body doesn’t have enough water, you’ll feel more tired, uncomfortable, and possibly even dizzy. And if you’re dehydrated at night, it can make it much harder to fall asleep or stay asleep.

Here are some simple tips to stay hydrated:

• Drink water throughout the day, not just right before bed.

• Try to avoid drinks like coffee, soda, and alcohol in the evening. These drinks can dehydrate your body or make it harder to sleep.

• Keep a glass or bottle of water near your bed, so if you wake up thirsty during the night, you don’t have to get up.

Also, if you’re spending time outside during the day, especially in the sun, be extra careful. Wear a hat, apply sunscreen, and drink even more water than usual.

And here’s another tip: avoid getting sunburned. Being sunburned can make your skin hot, itchy, and painful, which makes sleeping really hard. If you do get burned, aloe vera gel can help cool and soothe your skin.

13. Allow some space between you and your partner in bed

If you sleep in the same bed as your partner, you might notice it feels hotter when you’re close together. That’s because each person gives off body heat, and when you’re touching, the heat builds up between you.

Here are some simple things you can try:

• Give each other some space when sleeping, especially during hot nights.

• If your bed is small, try using separate blankets or sheets, so you aren’t sharing body heat under one cover.

• Avoid snuggling for too long—cuddling is cozy, but it can make both of you overheat in the summer.

• Keep pets off the bed on hot nights. Dogs and cats are like little furry heaters. While they’re nice to cuddle in the winter, they can make you sweat in the summer.

Creating space in bed might not feel as cozy, but it can help both of you sleep better when the temperature is high.

14. Use a slatted bed frame

The type of bed frame you use can also affect how hot or cool your bed feels. A slatted bed frame has gaps underneath your mattress that allow air to move through. This helps your mattress stay cooler and prevents heat from getting trapped under you while you sleep.

In contrast, solid bed bases, like those with a full wooden or upholstered bottom, stop air from flowing. This can cause your mattress to hold onto more heat, especially if you sleep on memory foam.

If you sleep hot and want to improve airflow, try these tips:

• Use a slatted base instead of a solid one if possible.

• Avoid placing your mattress directly on the floor, where air can’t move around it.

• If your bed is too hot even with a slatted frame, combine it with a breathable mattress or topper for extra cooling.

This is a small change that can make a big difference in helping your bed stay cool.

15. Lower your body temperature before bed

Your body naturally gets cooler in the evening to prepare for sleep. This drop in temperature helps your brain release melatonin, which is the hormone that makes you sleepy. That’s why it’s important to do things that help your body cool down before going to bed.

Here are some simple ways to do that:

• Take a lukewarm shower 30 to 60 minutes before sleep. After you get out, your body starts cooling down.

• Avoid hot rooms, like the kitchen, right before bed.

• Try doing calming activities like reading or meditating, instead of intense exercise or watching exciting shows.

• If it’s cooler outside in the evening, take a short walk or sit on the porch to let the fresh air help lower your body temperature.

Doing these things helps signal to your brain that it’s time to rest. You’ll feel more relaxed, and your chances of falling asleep easily in hot weather will be much better.

Reader suggestions

Readers like you have shared some extra creative and helpful ideas. Here’s a list of their favorite tips:

• Cool some socks in the fridge and wear them in the evening.

• Eat a sugar-free popsicle before bed.

• Place a cool, damp towel on your head or forehead in bed.

• Move your mattress to the floor—hot air rises, so sleeping lower can be cooler.

• Change your nightwear if you wake up feeling hot or sweaty.

• Sleep with your arms and legs spread out, to let air move around your body.

• Tie up long hair to help heat escape from your neck and back.

• Hang a reflective or white shade outside your sunny windows to block heat.

• Use a cold water bottle (just like a hot water bottle, but filled with cold water).

• Drape a wet washcloth over a fan for a cool breeze.

• Flip your pillow and sheet over if they feel too warm.

• Use Aloe Vera gel to cool and soothe your skin before bed.

• Mist yourself with a peppermint water spray for a fresh, cooling feeling.

Just be careful when using very cold items or anything with water near your bed, especially if you have sensitive skin or if your room has high humidity.

Further reading

If you’re dealing with very hot weather or a heatwave, it’s a good idea to read expert tips on how to stay safe. The World Health Organization offers helpful advice on how to keep cool during heatwaves, including tips for nighttime comfort and better sleep.

They remind people to open windows and shutters during the coolest times of day and keep them closed during the hottest parts. They also recommend staying hydrated, dressing lightly, and avoiding too much heat exposure during the day.

You can find more of their advice online by searching for “World Health Organization heatwave tips.”