30 ways to get a cooler night’s sleep

Do you suffer from sleeping hot? Are you constantly googling how to keep cool at night? We look at the science behind optimum body temperature for when we rest and how we can better control our temperature and environment when sleeping.

Hugh Beds are a leading mattress provider to help with various sleep problems. Whether you sleep hot, or suffer from joint pains, or simply want a mattress with amazing health benefits, we have something that makes sleep much better for all.

Overheating and struggling to sleep at night because you feel too hot at night is not uncommon, and if you suffer from this, then it might be small reassurance to know you’re not alone.

When we fall into a deep sleep cycle, the body’s temperature usually is cooler at rest mode, and feeling too hot can limit your ability to fall asleep soundly and stay asleep all the night through. This is known as regulating the temperature of your body, and is key part of achieving better sleep hygiene.

So on to the science of body temperature and sleep…

What is the perfect body temperature for humans when they sleep?

Our core body temperature is approximately 98.6 degrees Fahrenheit (37.5 degrees Celsius), but moves by about 2 degrees Fahrenheit throughout the night. More often than not, the decrease in body temperature will begin two hours before you fall asleep, which coincides with the release of melatonin, the sleep hormone.

We have the perfect mattress to aid the perfect body temperature for sleep – known as the 37.5 mattress – it is made from the latest technology fabric, 37.5 which refers to the temperature that your body is best rested at. This fabric helps your body achieve this temperature and keeps it there, so you feel wonderfully rested.

How can I get a cooler night’s sleep?

Sleep is a massive part of our lives and its importance should not be underestimated. Not sleeping properly can have all sorts of negative impacts on your health, including making you feel depressed, overweight, and affecting your concentration.

It’s important that you do everything you can to make sure you get a good night of sleep and with summer just around the corner, keeping cool is going to be important. Overheating when you are asleep can cause you to wake up and, even when you aren’t fully aware of it, this can leave you feeling exhausted.

If you struggle with staying asleep throughout the whole night because you may wake up in night sweats often, or you just usually sleep hot and throw off the sheets to get cooler.

With that in mind, here are our top 30 tips for keeping cool at night.

  1. Fans: Get creative here. If you don’t like fans blowing on your face you can use them to blow hot air out of the window. Fans that run counterclockwise will suck hot air up instead of blowing it around the room.
  2. Use ice: a bucket full of ice in front of a fan will help to circulate cool air. This is old school, but it really works.
  3. Remove electronics: electrical devices kick out some serious heat, so take televisions and laptops out of the room before you go to bed.
  4. Take a warm shower: warm water lowers your core body temperature and will cool you down for long enough for you to fall asleep.
  5. Freeze a washcloth: putting a cold washcloth on your forehead or your neck can help to keep you cool.
  6. Get low: heat rises, so the lower you can get to the floor the better. Lower beds work best in this respect.
  7. Keep the daylight out: if it is hot during the day, stopping sunlight from streaming through your window can help to keep the room colder and allow it to cool down quicker when the sun sets.
  8. Hang a sheet: hanging a wet sheet in front of a window can cool a whole room when the wind blows through it.
  9. Choose cotton: stay away from satin, silk and polyester nightwear and bedsheets during the hotter months and opt instead for cooling cotton and natural materials.
  10. Freeze your sheets: put your sheets in a plastic bag and then stick them in the freezer for a few minutes before you go to bed.
  11. Fill a hot water bottle and freeze it: fill up a hot water bottle with water and stick it in the freezer for a homemade ice pack!
  12. Loose pajamas: your pajamas should be loose, as this will take the heat away from your body and allow it to escape.
  13. Tie up long hair: tying back your hair will allow it to breath and let air get to your neck, which is important for keeping cool.
  14. Cool down your pulse: applying a cold compress to your neck, wrists, elbows, groin, ankle, and behind your knees can cool you down in seconds.
  15. Cool pad pillow toppers: add these to your pillow to keep your head cool.
  16. Buy lighter pillows: lighter and less dense pillows will stop so much heat from lingering around your head.
  17. Eat smaller meals close to bedtime: spicy meals or those loaded with heavy carbs can send your body into overdrive and raise your body temperature. Keep it light and cold.
  18. Limit alcohol: alcohol causes night sweats and can make things worse.
  19. Exercise early: exercise raises your body temperature and you should do it as early as possible on hotter days if you want to avoid overheating at bedtime.
  20. Drink ice water: keep ice water by your bed and take a few sips if you wake up feeling warm.
  21. Choose bedding made from natural materials: natural materials are more breathable than synthetic materials, and they tend to wick away moisture.
  22. Drink your daily dose: make sure you are hydrated, as sweating might not be an issue on its own, but it might mean you wake up gasping.
  23. Sleep alone: if you can, try to sleep separately when it is warm, as bodyheat can exacerbate the problem.
  24. Use your socks: fill a sock with rice or buckwheat and pop it in the freezer for a few hours, then take it to bed with you.
  25. Use bottles: cut up a soda bottle, fill each half with ice, then (carefully) strap it to a fan.
  26. Sleep in the nude: sleeping naked can keep you cool for really obvious reasons.
  27. Sleep starfish: this is the best position to sleep in if you want to keep cool.
  28. Freeze socks and wear them on your feet: keeping your feet cool is a great way to keep cool overall, and this is the best way to do it.#
  29. Sleep in the garden (if you have one): this might seem drastic, but if you have a hammock in the garden or a comfortable garden chair, it’s a great way to keep cool.
  30. Buy a cooling mattress: the Ice-Cool gel mattress from Hugh Beds feels cold to touch and will reduce your body temperature to give you the best sleep possible on hot summer nights.