Tips For Hot Sleepers to Get a Good Night’s Rest

If you often find yourself waking up sweaty, kicking off the covers, or flipping your pillow to the cool side, you're not alone. A Gallup survey found that 57% of U.S. adults feel too hot while sleeping. 

Being a hot sleeper, someone whose body temperature tends to rise during the night, can disrupt your rest and leave you feeling groggy the next day. 

We've compiled 15 practical tips to help hot sleepers stay cool and comfortable.

1. Choosing a Mattress

If your mattress traps heat, you're likely to overheat no matter how breathable your bedding is. The best mattresses for hot sleeper relief are the ones that promote airflow and temperature regulation. Look for options with gel-infused memory foam, latex, or hybrid coil systems that allow better circulation.

2. Upgrade to Cooling Sheets and Breathable Bedding

Your bedding plays a major role in how hot or cool you feel overnight. Hot sleeper solutions often start with switching to lightweight, breathable materials. Choose sheets made from cotton, bamboo, or Tencel, they’re naturally moisture-wicking and allow heat to escape.

Avoid heavy fabrics like flannel or synthetics, which tend to trap warmth. Even swapping out your duvet for a lighter quilt can make a noticeable difference.

3. Use a Lightweight Comforter or Skip It Altogether

Thick, heavy comforters might feel cozy at first, but they’re not ideal for hot sleepers. Instead, go for a lightweight down-alternative or a breathable cotton blanket. On warmer nights, you might even feel better using just a top sheet.

Keeping your layering minimal helps your body release excess heat more easily while you sleep.

4. Pick a Cooling Pillow

Your pillow holds more heat than you might expect. Look for options made with gel-infused memory foam or ventilated latex, both designed to stay cooler through the night. Some even come with cooling covers for extra comfort.

For a hot sleeper, upgrading your pillow is a small change that can make a big impact.

5. Wear Breathable Sleepwear

What you wear to bed matters just as much as your bedding. Loose-fitting pajamas made from cotton, bamboo, or other breathable fabrics help your body stay cool. Avoid synthetic materials, they trap heat and moisture.

For hot sleepers, switching to lightweight sleepwear can lead to noticeably better rest.

6. Shower Before Bed (But Keep It Lukewarm)

A lukewarm shower before bed helps lower your core body temperature and signals your body it's time to wind down. Cold showers might feel refreshing, but can actually stimulate your system, making it harder to fall asleep.

This simple habit can help hot sleepers cool off and relax more easily at night.

7. Chill Your Feet

Your feet play a key role in regulating body heat. Letting them stay uncovered or using a cooling foot pad can help release excess warmth. Even just sticking one foot out from under the covers can make a noticeable difference.

It’s a quick, easy fix for hot sleepers looking for immediate relief.

8. Stay Hydrated Throughout the Day

Dehydration can make it harder for your body to regulate temperature. Drinking enough water, especially earlier in the day, can help hot sleepers stay cooler at night.

Just avoid chugging too much before bed to prevent middle-of-the-night trips to the bathroom.

9. Turn on a Fan or Use Cooling White Noise

A simple box fan or ceiling fan can improve air circulation and cool your room without overusing the AC. Bonus: fans also create white noise, which helps many people fall asleep faster.

For hot sleepers, that gentle breeze can mean the difference between restless and restful.

10. Keep the Bedroom Cool

The ideal sleep environment for most adults is between 60–67°F. If your room feels stuffy, it’s time to make a few changes. Use blackout curtains during the day to block heat, and open windows in the evening if temperatures drop.

Hot sleepers benefit most when their room supports natural cooling, without needing to blast the AC all night.

11. Try a Cooling Mattress Protector

A cooling mattress protector made with phase-change materials or moisture-wicking fabric helps draw heat away from your body.

It’s an easy upgrade that enhances airflow while also keeping your mattress clean and fresh.

12. Avoid Caffeine and Alcohol Before Bed

Both caffeine and alcohol can interfere with how your body regulates temperature. Caffeine stimulates your system, while alcohol might make you feel warm and cause you to wake up sweaty during the night.

If you're a hot sleeper, try cutting off caffeine by mid-afternoon and swapping evening drinks for herbal teas or water.

13. Don’t Exercise Right Before Bed

Working out too late in the day can keep your core temperature elevated well into the night. That post-exercise heat makes it harder for hot sleepers to drift off comfortably.

Try shifting workouts to the morning or early evening so your body has time to cool down before bedtime.

14. Create Airflow Under Your Bed

Mattresses need breathing room, too. A solid platform or floor setup can trap heat underneath, raising the temperature around you. Instead, use a slatted bed frame to allow air to circulate beneath your mattress.

This simple change can help hot sleepers reduce trapped heat and improve overall sleep comfort.

15. Try a Sleep Tracker or Temperature-Regulating Device

If you’re still struggling with heat at night, consider using sleep tech designed for hot sleepers. Smart mattress pads, cooling fans with timers, and wearable trackers can help you monitor temperature patterns and adjust your environment accordingly.

These tools offer personalized data and sometimes active cooling to make your nights more comfortable.

A Cooler Night’s Sleep Starts Here

Sleeping hot doesn’t have to be your nightly routine. With the right adjustments, from upgrading your mattress and bedding to tweaking your nighttime habits, you can create a more restful, comfortable sleep environment. Whether you’re swapping out sheets or exploring the best mattress for hot sleeper support, every small change brings you closer to better sleep.