feet on bed poking through duvet, sunlit window in the background

Hot Sleeper Tips: How to Sleep Cool without Turning Up the AC

Do you find yourself sweaty at midnight or feeling sticky as you wake up? It's not always a great feeling and may be a sign of something serious, but many times night sweats and hot flashes are linked to hormonal changes, menopause, or just an overheated environment.

Why is temperature important for sleep? Feeling hot can make it harder to fall and stay asleep, and according to research, the ideal sleep temperature is actually a chilly 18.3°C. There's good news though! Simple tweaks can be done to your environment and your bedtime routine to help you sleep cool—no need to turn up the air-conditioning setting. 

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Keep your surroundings cool

1 | Close blinds/curtains during the day

The midday sun can heat up your room which can carry through to the evening. To avoid buildup of daytime heat, close your blinds (even better—invest in blackout curtains to better block out the sun).

2 | AC + fan: a cool & breezy dream team

Instead of relying solely on the AC, turn on the fan. This saves you on cooling costs because it allows you to increase the thermostat by 2°C (or lower the AC setting) without sacrificing comfort. Fans make the air feel cooler because they effectively circulate the AC-cooled air, plus the breeze over your skin evaporates sweat and carries heat away from your body. This is the same reason windy days feel colder even at the same temperature (wind chill).

Choose DC ceiling fans instead of stand fans as they're more effective at circulating air around the whole room. Modern DC fans are much quieter and consumes ~70% less power than standard AC fans as well so it's better for sleep and saves you on electricity costs.

 master bedroom with ceiling fan

3 | Open windows + doors

Ventilation is vital to keeping your bedroom feeling cool and fresh. During not-so-hot days/nights, natural ventilation alone can already do wonders as long as it's done right. Take advantage of cross-ventilation to increase the wind speed coming in by opening at least 2 windows/doors not on the same side, and if possible, not on the same height.

single sided ventilation vs cross ventilation

types of ventilation in order of least to best performance: single sided ventilation, cross ventilation, stack ventilation

4 | Switch to breathable bedding & PJs

Look for 100% natural fabrics such as bamboo, linen and cotton. Switch to a lighter duvet, use a duvet cover by itself, or use a flat sheet. Avoid materials such as polyester, microfiber and fleece which only trap heat.

Bamboo Lyocell is a fabric made entirely from bamboo pulp using the most sustainable Lyocell process. Its unique open weave offers better breathability than cotton and is naturally thermoregulating—which means it adjusts to your body for the perfect temperature year-round.

 ava and ava cooling and breathable bamboo lyocell sheets in white

Keep yourself cool

1 | Take a cold shower

It lowers your body temperature and relaxes you. Plus, slipping into fresh clean PJs feels comforting. So not only does a shower before bedtime make you sleep cooler, it also leads to better sleep as it helps you relax and unwind.

2 | Hydrate with cold water before bed

Are you a hot sleeper who often tosses and turns throughout the night? In some cases, this is caused by dehydration which can negatively impact the sleep hormone, melatonin, thus making it hard for you to stay asleep. Drinking cold water before bed not only helps reduce body temperature, but it will also hydrate you for better night's sleep. Just note that an 8 oz. glass already does the trick. Otherwise, the urge to pee at midnight may disrupt your sleep.

3 | Don't exercise or eat heavy too late at night

While exercising regularly is good for improving overall sleep quality, doing it close to bedtime will amp up your body temperature, making it hard to cool down to sleep. Try to do it at 2 hours before or focus on gentle exercises (like yoga and walking).

Similarly, eating later in the evening can increase body temperature by 1°C as your body metabolizes the food. This may seem small, but even the small rise can affect your sleep. Try to eat a little earlier and choose a lighter meal to prevent your metabolism from working overtime.



When to Be Concerned About Night Sweats (healthline.com)
Hot Sleep: Why It Happens, How to Cool Down at Night (healthline.com)
8 Lifesaving Tips That Every Hot Sleeper Should Know (nolahmattress.com)
Cooling Tips For Hot Sleepers | MyEssentia.com
Your Guide: How To Stay Cool While Sleeping - Woolroom (thewoolroom.com)
Use Fans with Air Conditioning to Boost the Cooling Effect - Lasko Products
Fans for Cooling | Department of Energy
Natural Ventilation Tricks to Cool Off your Summer - Southern Athena

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