Picture this: It's the middle of the night and you wake up in a sweat. You try to throw off your covers and flip your pillow to the other side, but no matter what, you can't cool down. While for some people, this may simply sound like a hot summer night, for others, it's practically a nightly occurrence.
If you're a hot sleeper, you know that it can feel impossible to cool down enough to fall asleep some evenings. That's why we turned to the experts to find out why some people get so hot in the first place, and to hear their tips for how to regulate your temperature so you can sleep more soundly. Plus, during our first-ever Shop TODAY Sleep and Bedding Awards, we found some must-haves for those who are constantly running hot.
Why do you get so hot when you sleep?
If you struggle with your temperature at night, you've probably asked yourself the above question time and time again. But the truth is, there's not one clear-cut answer.
"The most common reason I see are hormonal changes, especially in women," shares Dr. Shelby Harris, a clinical psychologist specializing in behavioral sleep medicine. This can include certain times during your menstrual cycle, pregnancy and perimenopause or menopause.
Having the wrong bedding — something that is too thick — or keeping the room at too hot of a temperature can also contribute she says. Plus, certain medications and medical conditions can cause your temperature to spike.
Timing of certain activities before bed can also have an effect. "Drinking alcohol close to bedtime will mess with your body’s ability to regulate temperature," says Dr. Chelsea Perry. Stress, eating a big meal or exercising too close to bedtime may also impact your temperature.
How to cool down at night
If you know that you always get hot during the evening, there are some things you can try to help prevent those nightly sweats.
That starts with the temperature of your room. According to Perry, the ideal temperature for sleep is between 60 to 67 degrees F. If you regularly run hot, you might want to consider setting your thermostat to a lower temperature on that spectrum.
You can also try taking a 20-minute hot shower or bath around 1.5 to 2 hours before your bedtime. It sounds counterintuitive, but Harris says it "can be really useful for some people because it warms you up, but then helps to cool off the core body temperature before bed."
If overheating at night is a routine issue for you, you might want to consider getting some new bedroom essentials. "I personally love cooling mattress pads, cooling sheets and cooling PJs," Harris says. She adds that bedding "is a great place to start" for those who struggle with temperature overnight. "I’m a fan of sweat-wicking and cooling materials." These can include fabrics like bamboo, cotton and tencel.
You also may need different bedding depending on the season. "Having different comforters for different times of the year is important — so many people don’t realize that and have the same comforter year-round," Harris shares.
Below, we're sharing some of the top products for hot sleepers — including picks from experts and members of our own staff who are sweaty sleepers.
Shop TODAY Sleep and Bedding award winners
"I didn’t think that there was going to be that much of a noticeable difference when switching from cotton to satin — boy, was I wrong," says Associate SEO Editor Kamari Stewart. Satin is naturally cooling so these pillowcases are a real no-brainer.
If wearing pajamas to sleep isn't even remotely an option for you, nightgowns are a great option. This pick from Amazon really wow'ed our testers on its lightweight and non-see-through material. Not to mention, this option works great for those who are postpartum.
Senior Social Media Editor Kate McCarthy and Production Coordinator Camryn Privette couldn't be more obsessed with this pajama set from Target. They're loose in all the right places and are quite literally cool from the touch. They both own a ridiculous amount of pairs of these affordable PJs.
Want hotel-like luxury in your bedroom for less? Look no further than this award-winning four-piece sheet set that’s now under $35. These microfiber sheets are not only soft and airy; they’re also Oeko-Tex certified, pill-resistant, and best of all — covered under Mellanni’s Lifetime Promise.
“From the moment I took it out of the box, I could feel that the fabric was cool,” raves Editorial Operations Manager Jill Ortiz. While she was skeptical at first due to its thinness, she was pleasantly surprised at the cooling abilities.
“I am a HOT sleeper; my apartment is a sauna and I often get so hot at night I burn a hole through my mattress. I could really tell a difference after just one night’s sleep on this thing — I am never taking it off!”
These sheets are designed to be both cooling and moisture-wicking, so Deputy Managing Editor Jess Bender calls them “the perfect sheets for hot sleepers.”
She shares, “In short, these are probably the silkiest bedsheets I’ve ever owned — you could even see the sheen bouncing off the bedroom lights! They’re also made with sustainable, soft eucalyptus fibers that won’t irritate or scratch sensitive skin. I’ve owned these for a little over two years and they’re still in great shape beyond a slight bit of pilling from washing them.”
While not marketed as cooling sheets, these bedsheets are a great year-round option. Made from 100% cotton, Editorial Assistant Madison San Miguel describes these as silky, smooth, soft and better with every wash.
Stewart also highly recommends this comforter to those looking for a little luxury. While she is mainly using this during the warmer summer months, this pick is great for those looking for coolness year-round. We love its breathability, moisture-wicking properties, and cool-to-the-touch feel.
As someone who regularly runs warm at night, even during the winter, commerce writer Emma Stessman never thought that she'd be able to join the weighted blanket club.
"I’ve been using it most nights for the last couple of years and not only love how well it helps me sleep, but also appreciate the fact that it doesn’t make me overheat. While there are a couple of extremely hot summer nights where I haven’t been able to use it, typically, I don’t have any issues," says Stessman.
Bender says she’s owned this mattress for over five years and her sleep “is just as comforting” as it was when she first bought it.
“Its biggest selling point for me, as somebody who tends to move into different positions — from the side to my back and repeat — when I sleep, is that the top layer easily conforms to and supports whatever position I’m in anywhere on the mattress (which is surprising considering how firm it is). It also doesn’t absorb that much body heat, which is a huge plus during the summer when my home starts to become sauna levels of hot.”
Coop Sleep Goods Original Adjustable Pillow
Winner: Best Adjustable Pillow
$89.00
Coop Sleep Goods
$99.00
Amazon
$99.00
Target
Best sleep essentials for hot sleepers, according to editors
While this mattress cover may not do much in the way of keeping you cool, it can help keep your mattress protected during sweaty nights. "I sweat so much that it goes through my sheets and I want to keep my mattress protected as much as I can from my sweat," says editor Vivien Moon. "I won't be sleeping on a mattress without a protector ever again (one of my own at least)."
Multiple members of the Shop TODAY team are fans of the Nodpod weighted sleep mask, including myself. It blocks light more effectively than any other sleep mask I've used, and feels great on my eyes, thanks to the weighted design. To make things even better, it can also be used to help you stay cool at night. The mask features two sides: a soft, brushed side and a cotton one that stays cool, even when you've been wearing it for a bit. You can also throw it in the freezer to boost the cooling feeling and it will stay soft and flexible.
"I typically run hot at night and wake up in a pool of sweat more often than not (even during the winter) so I stick with lightweight clothing as much as I can," shares Moon. "I can't sleep in a tee or most clothing which is why I love this nightgown. It's airy enough and so comfortable that I wear it all year long and can wake up feeling fine."
Sealy Molded Bed Pillow
Real Simple voted this the "Best Memory Foam Pillow" in their Sleep Awards.
$55.95
Amazon
Best bedding for hot sleepers, according to editors
Associate editor Allie Wise says that these pillowcases are "unlike any I've ever slept on." She adds, "Not only are they incredibly soft and silky, but they also feature a cooling fabric that makes you feel like you're sleeping on a cloud. I've seriously never slept better!"
"I live in a studio apartment, so during the summer, it can get pretty hot," shares Wise. "To help sleep during those hot July and August nights, I opt for this Dream Valley cooling comforter that instantly cools me down and helps me sleep soundly. I own this comforter in white, but it also comes in additional colorways and four different sizes."
"Bamboo is another good choice for many as it is hypoallergenic, eco-friendly and cool to the touch,” Harris previously told us.
Stewart calls these the "softest sheets I've ever had," adding that they feel silky to the touch. "I run warm at night and these sheets have managed to keep me cool every single night without fail. I also love that I don't have to fight to get them onto my 12-inch thick mattress and there's even some room left in there for them to move around. I've washed these twice since getting them and haven't experienced a decline in quality or any pilling, which is what I was most worried about. They're a bit of an investment but I think they're worth it."
This comforter is so incredibly comfortable — it really lives up to its name. When I first got it, I was worried, because it felt heavier than other comforters I've used in the past, but it actually does a much better job at keeping me cool throughout the night than other comforters I've tried. The best part? It's machine-washable.
Best mattresses for hot sleepers, according to experts and editors
This bestselling mattress features green tea and charcoal-infused memory foam on its top layer, which the brand says helps your mattress stay fresh for years — even if you do sweat.
"This mattress is like sinking into a (slightly firm) cloud," says Stewart. "It's an absolute dream to sleep on. It comes in a box and is a little heavy, but I was able to handle it on my own. I left it for a full 24 hours to let it get to the full height. If you have back problems, this might not be the mattress for you because it is pretty plush, but for the price, you can't beat it."
Frequently asked questions
Harris says that anywhere in the 60-degree Fahrenheit range is ideal — even up to 72. But she adds that "that’s a bit too warm for most people."
"There’s range for people and 67 degrees can feel a bit different depending on the level of humidity where you live," she says. That's why recommendations can vary.
While there could be a number of factors contributing to why you get so hot at night, it could also be a sign of something more serious, like illness or a medical condition.
"If you have a good sleep hygiene routine that includes keeping the room temperature between 60 to 67 [degrees], breathable fabrics for bedding, avoiding alcohol, not wearing many layers of clothing and you still have issues with night sweats and sleeping hot I would highly recommend seeing your doctor to run some tests," says Perry. "This could be the sign of a health problem."
Meet our experts
- Dr. Shelby Harris, PsyD, is a clinical psychologist specializing in behavioral sleep medicine in White Plains, New York. She is the author of "The Women’s Guide to Overcoming Insomnia."
- Dr. Chelsea Perry, DMD, is the founder and lead clinician at Sleep Solutions in Westborough, Massachusetts. She is focused on treating sleep apnea and snoring.
How we chose
Our team of editors and staff members pitched their tried-and-true picks for all things sleep, from sheets and mattresses they’ve sworn by for years to sleepwear and gear that aid in delivering their best sleep ever. To determine our winners, we relied on our team’s previous experience with each item, keeping in mind several factors including quality, special features, value and overall satisfaction. We also tapped into experts to share their feedback on what makes a quality sleep product.
