How To Keep Cool At Night: 15 Ways To Beat The Heat

ceiling fan photo

Are you having difficulty sleeping at night because you feel too hot in bed?

Personally, I’m the kind of person who needs both my bed and my body to feel cool to sleep well. I’m sure that’s why I sleep worse in the summer months or in hot countries.

Not only is it unpleasant knowing that your bed is soaking up your sweat like a sponge, but it’s the opposite of what your body naturally prefers at night: a cool space to sleep in.

In this article, you’ll find a range of techniques to help make your bedroom feel more like a cave than a sauna.

Many of the ideas are relatively simple and completely free. Others require some effort or expenditure. But I’ve tried to include enough free ideas that you can hopefully reduce your bedroom temperature without reducing your bank account along with it.

At the end, I’ve compiled a list of the suggestions readers have left in the comments. There are some good ones there I recommend checking out too.


1. Take a cool shower before bed

Let’s start with one of the simplest techniques, and in my experience, one of the best.

Even if you don’t like cold showers, a lukewarm one to freshen up will still help. Avoid hot baths in the couple of hours before bed though, as it takes a long time for your body to cool down.

I swear by this, as not only does it help cool your body, but removing the sweat and sticky feeling before getting into bed just feels awesome and helps me relax.


2. Close your windows, blinds and shutters during the day

If it’s blisteringly hot outside, keep all the windows and doors shut during the day (a little opening for ventilation is ok).

If you have curtains, blinds or shutters, keep them drawn all day. This is a trick that those in hot countries have known for centuries, and can reduce the temperature of your home dramatically.

You obviously need to balance this technique with the need for natural light if you’re at home. But if you’re out all day, it’s nice not to come home to a steamy greenhouse.

photo of closed blinds on a house window

3. Open the windows in the evening

Open the windows when the temperature drops in the evening to allow some (hopefully) cooler air to flow into your house and bedroom.

If you have an upstairs, attic or loft, open any windows or hatches up there to allow rising heat to escape.

Depending on your floor and window, one experiment worth trying is to hang a cool wet sheet by the window to see if any air blowing in can be made a little cooler. This won’t work for every room though, and you need to check for too much dripping on the floor.


4. Use a special bed fan

Fans can work wonders and you have several different options, depending on your budget and need for serious cooling.

You can use a normal fan and point it at your body, install a ceiling fan, or get one of the latest high-tech cooling gadgets, such as a BedJet.

If you use a normal fan, try putting a container of ice in front of it. An effective trick is to fill a couple of two-liter plastic bottles with water and freeze them. Then stand them just in front of the fan to cool the air.

bedjet 3

5. Install air conditioning

It can be an expensive investment, but worthwhile if you live in an unbearably hot region. And if you already have it, just not in the bedroom, try moving your bed temporarily in extreme weather to be closer to the unit.

When I lived in southern Spain and it would top 100 F for days on end in the summer, I used to drag my mattress to the living room every night where it was always cooler.


6. Sleep on a cooling mattress pad

There are a few good cooling mattress pads that you can use either for your head or the whole body.

They work by transferring your heat to other parts of the mat which you’re not lying on. Some can be put into the fridge for a while to provide even more cooling.

They won’t change the ambient temperature so they have limitations. But they might help relieve some of the heat buildup underneath you in bed.

And if you have a memory foam mattress or mattress topper, try sleeping without it as an experiment. Memory foam is notorious for trapping body heat.


7. Do exercise earlier

Don’t do intense exercise in the couple of hours leading up to bedtime if possible. It can take a long time for your body to return to its normal temperature, and can keep you feeling hot and sticky in bed.

Personally, if I go to bed at 10 pm in the summer, I try to be finishing up in the gym by 7 pm at the latest whenever possible.

To be honest though, if I can’t make it to the gym until later, I still prefer the positive effect of exercise on my sleep, even if I have to go to bed feeling warmer than I’d ideally like to be.


8. Adjust your meals for hot weather

Don’t eat the biggest meal of the day late in the evening if possible. Digesting food raises your body temperature (especially large portions of meat). So it’s better to eat big at lunch and have a lighter meal or snack in the evening.

It might also be better to eat cooler food like salads in the evening, and avoid having the oven blazing away for long periods of time.


9. Choose cotton or linen bedding

Invest in the highest quality cotton or linen bedding you can afford. Sleep only with a sheet covering you instead of any thicker bedding like duvets or blankets.

The material you both sleep on and have covering you can make a huge difference to how cool you feel at night.

And investing in quality bedding will hopefully mean it lasts longer, which is better for the environment than poor quality bedding which is thrown away.

light cotton bed sheets

10. Cool your bedding before bed

Put your sheets in a plastic bag and put them in the freezer for a while before going to bed. I know it sounds a little odd, but it can really help to keep you cool for just long enough to fall asleep.


11. Wear cotton nightwear

Wear light cotton nightwear rather than synthetic material, no matter how smooth velvet or silk might feel on the skin. Either that or sleep in your birthday suit!


12. Keep hydrated

Make sure you keep hydrated during the day and in the evening. Try not to drink alcohol, tea or coffee before bed. Keep a drink of water by the bed to sip during the night.

woman taking a glass of water on her bedside table

13. Keep some space between you and your partner

If you sleep with a partner, keeping some space between you rather than snuggling up will help you keep cool.

It helps if you have a big enough bed, of course. And if necessary, you could try using separate bedding rather than sharing one cover.

And as much as some people might like sleeping with their pet on the bed, they are essentially four-legged hot water bottles. Great in the winter; not so much in the summer.


14. Use a slatted bed frame

Using a bed frame which has slats might help a little with temperature regulation, rather than a solid divan bed base.


15. Lower your body temperature before bed

Try to lower your body temperature before you go to bed. A falling body temperature is one of the signals your brain uses to produce more melatonin, which then makes you feel sleepy.

That’s one reason a shower before bed helps – even if it warms you initially, your temperature then starts to fall again when you get out.

It’s also the reason I personally avoid late-night exercise, and try to avoid being in a hot kitchen at night. I have a nightly meditation routine too, and I feel that helps reduce stress, which in turn stops me feeling hot and bothered.


Readers’ suggestions

There have been some great suggestions from readers in the comments below, so I’ve started a list of the best ones. Thank you all for taking the time to share your ideas!

  • Soak and then freeze some socks to then wear in the evening (might result in a wet bed though…)
  • Eat a Popsicle or frozen food before going to bed.
  • Put a cold towel on the head before and when in bed.
  • Move your mattress to the floor because heat rises.
  • Put ice inside a wet cloth in a bag, and place it inside the pillow.
  • Change your night clothes if you feel too hot.
  • Wear as little as possible in bed.
  • If you have long hair, tie it up to allow body heat to disperse better.
  • If you can, put up a reflective or white shade on the outside walls that get the afternoon sun.
  • Put some cold water in a jug or bottle in the fridge. Then put it into a hot water bottle to make a cold water bottle.
  • Drape a cold cloth or flannel over a fan pointing at the bed.
  • Sleep with your arms and legs stretched out.
  • Use Aloe Vera to cool and moisturize the skin.
  • Put a couple of drops of peppermint essential oil in a spray bottle mixed with cool water. Shake the bottle and mist yourself before going to bed.
  • Spray icy water on the sheets before getting into bed.
  • Do the tried and tested trick of turning your pillow and covers over if you overheat.

Your ideas

Do you have any suggestions I haven’t included in this list? Have you tried any of the ideas here and found they did or didn’t work?

I’d love to hear how you cope with hot temperatures and what you think helps keep you cool.

99 thoughts on “How To Keep Cool At Night: 15 Ways To Beat The Heat”

      1. I tried putting a clean cold wet sock on my forehead and it works because you will get very cold in just a couple seconds

  1. Take the duvet out of the sheets and get your fan and blow the inside of the sheet up and get inside with a damp pillow and spray the inside with water

  2. One thing that is really helpful is if you’re too hot in bed, try turning your cover and piĺlow to the other side its soooo much cooler.

    1. Hi there
      I agree, this is one of the quickest ways to get some relief from overheating. I’ve been doing this since I was a kid, and always found turning the pillow around was great. I also try to move my whole body to the side as well to release heat buildup from under my body. This also really helps. Combine some wafting of the covers, if you’re using any, and it’s like hitting the ‘refresh’ button on your bed. If only the effect lasted longer!
      Regards
      Ethan

    1. Hi there
      This is a great quick fix that won’t last all night, but is excellent for an immediate cooling effect I find.
      Regards
      Ethan

  3. A cooling pillow was pretty much my life saver during the heat wave as I really struggle to sleep when hot. I would strongly recommend investing properly in a comfy pillow, as it can make such a difference to your sleep!

    1. Hi
      I agree that having the right pillow, and a comfy pillow, can make the world of difference at any time of the year!
      Regards
      Ethan

  4. One other way to keep cool is to keep your skin moist, and if you’re kinda poor like me you probably can’t afford aloe vera and so if you have a small container fill it with ice then put cold water in it. After that take a small piece of cloth on top take a rubber band (or hairpiece) and put it over the bottom, then when you hot take your fingers or hand dab the cloth and wipe some cool water on you.
    from, Isabella

    1. Hi Isabella
      Thanks for the suggestion. Even though there are many products and methods for cooling which can cost a lot of money, there are always simpler ways that can be done virtually for free. The trick is to try different ones until you find something that works. My favorite budget optiona are:
      1. put frozen 2 liter bottles in front of a fan to cool the air slightly.
      2. Freeze your bedsheets for an hour inside a plastic bag to keep them clean. Then go to bed with lovely cool sheets:-)
      Regards
      Ethan

      1. This is the best one, especially with ice in a cloth, it cooled me down completely, so lovely in the hot sticky nights.

  5. My husband sleeps with one foot out of the cover and it keeps him cool. I’m the one that can’t find relief from the heat at night. I’ve always slept super hot. I have the ac on high, my fan going just minimal clothes my blanket and sheet are really light. I do have to sleep with a blanket for some reason. But some nights I toss and turn all night trying to get cool. Oh I also have fibro, so ice for me it not an option. And the above listed things are not in my budget.

    1. Hi Alicia
      Sorry to hear you’re struggling. Maybe the issue is partly having a double layer – layers add warmth. Perhaps you could just use one bedding type on top?
      Regards
      Ethan

    2. I dampen a cloth or a towel and put it in the pillowcase soaked. It keeps your head cool, then take out the towel and rub your skin everywhere and it will cool you down.

  6. I just try and sleep with the duvet on for as long as I can, but then I just take the duvet off when I get too hot. Don’t lie on your duvet during the day because it will heat it up. That doesn’t mean it has to stop you lying on your bed, just move the duvet out the way then lie down.

    1. Hi Sally
      I sometimes take the duvet out of the cover if I am staying somewhere unfamiliar and don’t have my usual bedding setup. I then sleep just with the cover, but have the internal part of the duvet close to the bed so I can put it on top in the night if the temperature does drop down.
      Regards
      Ethan

  7. Aloe Vera cools and moisturises skin and I put this in with underpants that were in the fridge for a bit! Works a dream!!!

      1. Sleep with your legs amd arms stretched out for the first bit until you get to sleep flip your pillow over and if you wake up then wet a hand towel and rub it on your face.

  8. Try cold water on a blanket for your body and a flannel on your forehead the flannel should only be left on for half and hour. It may also help sleeping nude or in underwear of some kind.

  9. Get a washcloth damp with cold water and drape it over your fan partly. My mom said it’s similar to a “swamp cooler” and it works pretty well.

    1. Hi Briana
      Thanks for your suggestion – I quite like that one, at least for the start of the night. Even better would be to freeze a damp cloth first, and then hang it over if possible so it’s cooler.
      Regards
      Ethan

    1. Put cool water and a few drops of peppermint essential oil into a spray bottle. Shake it up & mist yourself before bed (we do this when sleeping out on the porch at our friends house) the water evaporates and the peppermint cools your skin even more… it also helps deter mosquitoes!

  10. Has anyone got any ideas for how to stay cool during the night? I’m fed up of the menopause and waking up between 3-5am because the mattress under me is just too hot – ridiculously hot! I’m not waking up having hot flushes, but just because the bed is too hot.
    I already sleep under just a couple of sheets, have a fan on the go and sleep naked. I rotate my pillows so I always have a cool one to use.

    1. Hi Sally
      Thanks for your comment. What material is your mattress? You can buy mattress toppers which shift a little of the heat from under you, such as the slumbercloud, which I recommend on this site. It won’t remove all the heat, but it might help if you have a mattress which tends to trap more heat, like memory foam.
      Regards
      Ethan

    2. Get a blue, cool pillow thing from Asda put it in the fridge leave it and then put it in with you in bed inside your pillow case or on top of your whole pillow over all. It keeps you cool until you fall asleep when you can’t feel it. It is actually cheap because it is only about £10 each and are really useful!!!!

    3. If you get an ice pack and put it under your leg it helps. It gets you body cold and you can fall asleep very fast. (Make sure the ice pack is in a sandwich bag or in some kind of bag).

    4. I have a lot of trouble getting to sleep at night due to the hot weather in Australia. Tonight it’s 46 degrees Celsius, it is really hot. I found out that if you go into the bathroom grab a spray bottle and constantly spray yourself with water it really helps

  11. Any ideas for keeping a specific pillow cool? I have chronic neck pain and out of dozens of pillows I’ve only found one that provided relief, but it’s Down and with it my head gets so hot I still sleep poorly. I’ve tried a silk pillowcase but it was too slippery (idk if they’re all like this), cotton was too hot, and a Modal pillowcase that was cooler but didn’t do enough to offset the heat from the pillow.

    1. Hi Logan
      Have you tried the slumbercloud cooling pillowcases? Might help a little with your favorite pillow. Otherwise, I don’t really know many reliable cooling pillows as such – perhaps the chillow?
      I’d also recommend putting your pillow and or pillow cases in a plastic bag in the freezer before bed for a while – that can help at least at the start of the night.
      Regards
      Ethan

  12. Don’t wear anything flowy – wear small tight things to sleep even if you wear a night gown take it off and just wear underwear

    1. Hi
      Thanks for your suggestion. I agree that less clothing is a good thing. And clothing that can bunch up and trap more warm air is best to avoid.
      Regards
      Ethan

    1. Hi there
      Wearing as little, and light, as possible is the best way to keep cool where bed clothing is concerned.
      Regards
      Ethan

    2. If you get icy water and lightly spray it on the sheets it does amazing its saved me so many times in the summer

  13. To lower the body temperature before you go to bed, wet some face towls in very cold water, wringle them out and them put them under your armpits. This will lower your body temperature very rapidly.

    1. Hi Amparo
      Thanks for your comment and suggestion. I might try this one this evening and see if it does help or not.
      Regards
      Ethan

    1. Hi Jackie
      Thanks for your comment and suggestion. I quite like that one, so will add it to the list now!
      Regards
      Ethan

  14. Bethany Love Rides

    Try sitting up instead of lying down, I don’t know why but it works like a dream. You can also fill a bag with ice, wrap it in a cloth and put it in your pillow.

    Kind regards
    Beth

    1. Hi Bethany
      Thanks for your comment. It might feel good because of the effect it has on your blood circulation. But sleeping sitting up isn’t recommended for various health reasons. Using ice can help – as long as the bag has no leaks!
      Regards
      Ethan

  15. One of the ways to keep bedrooms cool is by placing shade cloth against the outside walls, the walls that get the afternoon sun. The shade cloth is left on during the summer months. We found that the bricks heat up during the day, so by leaving the windows open at night for cool air, all we got was hot air, heat from the bricks.

    1. Hi Martyn
      Thanks for your comment and excellent suggestion! I haven’t heard that one before, and it does make sense. I imagine it won’t be possible for everyone, and will depend on factors such as the size and accessibility of the walls. But if it can be done, I can see how it could help. I’ll definitely be adding this one to the list.
      Regards
      Ethan

  16. What I would do is freeze some socks and wear them at night because there’s tons of pin points and nerves in your feet so keeping your feet cold will keep your body cool

    1. Hi there
      Thanks for your comment and interesting suggestion. As someone who regularly goes to bed with ‘hot feet’ as I call it, I can understand the concept of cooling the feet down. Personally, I find just a quick rinse in cold water in the shower or bath before getting into bed works wonders though.
      Regards
      Ethan

  17. In bed and it’s hot I take the duvet off and it’s too hot!!!!!if you live in Britain try using a very lightweight blanket and put a cold flannel/wash cloth on your forehead.in the day freeze a bottle of water then the ice will melt and the water will be icy cold(or do the ice bucket challenge ???)

    1. Hi there
      Thanks for your comment. Actually, getting your body temperature down before bed is a good idea. Not sure about the ice bucket challenge as a sleep technique though…
      Regards
      Ethan

  18. wet through a pair of socks wring them out then tie them round your feet keeps your body cool its lovely

    1. I wear ” Happy Feet” socks at night. It totally helped me stop the single alcohol drink at night. I will now also tie cold, wet, wrung out socks around my ankles. Your ankles are a strong portal into your system, as is your armpits. Ice cold washcloths in your arm-pit also sounds great. You can’t get easier, or more direct, or cheaper than that.

      1. Hi there
        Thanks for your suggestions! I agree that home-made cooling is the most inexpensive way to tackle the heat in bed. The only problem is it soon warms up. But if you can fall asleep and stay asleep during the time it’s still cool – that’s great!
        Regards
        Ethan

  19. ive found wearing as little clothing as possible helps.(guys underwear only, girls naked, possible boyfriend or husband will appreciate, or just in underwear and bra). This helps because the less clothiing you have on, the less heat gets trapped by them. Tthis allows yourr body heat to escape unhindered

    1. Hi there
      Thanks for your comment. I agree that it’s good to wear less clothing in the hotter months. I guess it also partly depends on having the right kind of bedding too, and also being happy to wash the bed sheets regularly.
      Regards
      Ethan

    2. Totally nude really helps you keep cool. We have no air conditioning and don’t need it we have only used our fan 2 times this summer. We usually just go nude in the house. We pull blinds to stop sun. Works great.

  20. I’ve noticed that if you change whatever you’re wearing when you get too hot it helps. I guess it has something to do with the clothes you’re putting on being room temperature and not your body temp.

    1. Hi Sam
      Thanks for your comment and your suggestion. I think that’s a good idea, especially if you like to sleep with clothes on. If it’s really hot, sleeping with as light a material as possible is great. And perhaps if you do find it hard to sleep, getting up and changing your night clothes might provide some brief respite – especially if it’s so hot you’ve been sweating in them.
      Regards
      Ethan

    1. Hi there
      Thanks for your comment and that’s not a bad suggestion! Even lowering the bed frame or putting the mattress on a floor covering might help a little.
      Regards
      Ethan

  21. I just wanted to know something – if my boyfriend won’t for the life of me turn on the ac and its 86 inside our house what would be best for some one that has copd and Asthmaa? its hot as hell help please cant sleep!

    1. Hi Tanya
      Thanks for your comment. Why won’t your boyfriend turn on the air conditioning? If you have conditions which are making it difficult for you to be comfortable at night, I think perhaps you need to have a serious talk with him about working together to find a temperature that works for you both.
      You can also try out the ideas in the article – there are lots of good things you can do to try and bring your temperature down. But if it’s the air itself which causes you problems, you might find you need to do something to bring some air flow in – either with the air con or perhaps a bed fan.
      Regards
      Ethan

  22. Try eating a Popsicle or some frozen food before getting in bed. Try putting a cool towel on your head before and during bed. It really helps calm and soothe your body on those hot, hot, HOT summer days

    1. Hi there
      Thanks for your comment. That’s a great idea for people who suffer from ‘hot feet’ – myself included! I might have to give that a go.
      Regards
      Ethan

    1. Hi Gavin
      Thanks for the tip! I’m not sure if that will help for long, but it seems like a nice little thing you could do to give you a quick hit of cooling before bed.
      Regards
      Ethan

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