I Tried 9 Tricks for Staying Cool at Night as a Hot Sleeper — And My Favorite Is Free

Nobody wants to get hot when they sleep. Kicking off the covers, fruitlessly flipping over your pillow again and again — it can be so frustrating, especially when it feels like you’re waking up multiple times a night tossing and turning. You wonder whether it’s your AC unit that needs to work a little stronger, your internal temperature that just can’t regulate, or if you need to invest in new bedding that somehow guarantees a cooler night’s sleep.

For those wondering, “Why do I get so hot when I sleep?” there are lots of tips out there on how to stop sweating while you sleep. Some seem promising, some don’t — and I did the hard work of testing them out to report back on what will actually help you stay cool at night.

There are cooling mattress pad systems that are a bit of an investment, but they allow you to set the temperature of your mattress to cool or warm. I’ve had one on my bed, and it was a game changer. Even if your room gets hot, a mattress that is set to 60 degrees Fahrenheit is going to keep you nice and cool. 

Unfortunately, after several years, the tube developed a leak, and the exact product I had was discontinued, but this is definitely on my wish list to buy again. It’s truly a miracle product when it comes to staying cool at night.

Putting a frozen water bottle in your bed is a similar idea to the cooling mattress pad, but it’s way more budget-friendly. I first tested this years ago when the AC didn’t work reliably in the rental I lived in at the time. Except I wasn’t using a freezer bottle — it was a bag of frozen veggies. The sentiment was the same, however, and it definitely works for as long as it stays cold. This might not keep you cool all night (there’s the melting factor), but it will help you fall asleep comfortably. 

I don’t think there’s any cooling bedding that quite lives up to expectations, but it doesn’t hurt. There are also two schools of thought when it comes to cooling bedding. Cozy Earth and similar brands advertise their bamboo bedding as naturally cool to the touch and moisture-wicking, so if you like that soft, sleek feeling, then go with that. Personally, I find that crisp lightweight cotton is actually more cooling.

Ceiling fans have been a go-to in hot climates for years, and they’re a good option for cooling if you’re looking for that middle ground between a frozen water bottle and investing in a cooling mattress pad. If you have an electrical box above your bed, you can probably install a ceiling fan there (although check with an electrician — it may need to be reinforced due to the weight). I’ve had a ceiling fan for years, and that sweet breeze truly does keep you cool.

If you’re a white noise fan (no pun intended), a tabletop fan is also the best way to introduce just the right volume of background humming noise. Plus, you can position it to blow right on your head all night long — 10/10 recommend this, regardless of whether you’re a hot sleeper or not.

There are many iterations of this tip out there. Some people will tell you to freeze your bed sheets (that seems like a major commitment). Others will suggest freezing a bandana to put around your neck, which seems like a great idea, too. I tried freezing my socks, and it’ll definitely keep you cool when you first go to bed and provides a refreshing boost, but it won’t last all night.

In theory, this works — particularly if your bedroom gets a lot of sun throughout the day. By keeping the blinds closed, you prevent the room from heating up due to the direct sun. But, in daily practice, I don’t want my blinds closed all the time. Even though I’m not in my bedroom all day, I find it disorienting to have a cave-like room when I do go in there. This is a suggestion that I’d say works, but might not be ideal.

Taking a warm bath might not spring to mind when thinking of how to remedy your why do I get so hot when I sleep conundrum. But experts say that a warm bath before bed actually lowers your body temperature when you get out. I tried it, and it did help me calm down. Plus, I always feel cooler when I’m freshly bathed when getting into bed. But the downside is that you’re using a lot of water and time by drawing a bath every night, plus the effects won’t last long, so this might not be one to have at the top of your list for how to stay cool at night. 

As someone who doesn’t love a hot shower, I think there’s nothing more refreshing than a lukewarm to cold spritz just before bed. It’s one of my favorite ways to not get so hot when I sleep and, best of all, it’s pretty much free. A cold shower also helps lower your body temperature and send your body into relaxation mode, but, similar to a bath, it’s only going to keep you cool temporarily.