Sleeping Cool in Summer is More Than a Dream – Learn How You Can Stay Cozy Cool All Night Long

Sleeping cool in summer is more than just a preference – it can impact your overall health. The good news is that there are simple steps you can take to keep your body cool and comfortable even as the temperature rises. Check out these scientifically-backed tips for sleeping cool in summer, and remember that Bedding Plus is here to help you sleep better.

There Could Be Many Reasons for Being Hot at Night

If the room you’re sleeping in is hot, then you will of course be hot at night. But why is it that even when the room is at a comfortable temperature, it’s still common to feel too warm at night? There are many potential reasons for this.


Even if the temperature is relatively comfortable, a room that’s too humid will feel hotter and lead to lower quality sleep.

Your Bedding and Bedtime Attire

What you wear to bed and what you snuggle up under can both have an impact on how hot you are. The thicker the bedding is, the more it will trap heat. Likewise, the thicker your pajamas are, the more likely you will overheat.

What You Do Before You Go to Sleep

Exercising within one hour of your bedtime can increase your body temperature and make it harder to fall asleep. Drinking caffeine can increase your core body temperature. Stress increases blood vessel constriction, lowering your skin temperature but boosting your core body temperature.

Your Sleeping Partner

If you sleep with people or animals, all of your body temperatures can be higher than if you were sleeping alone. The more bodies are in bed, and the smaller the space is, the faster you will see your body temperature increase.

Certain Medications

Many medications could increase your body temperature and impact your body’s ability to regulate temperature. Examples include:

  • Anticholinergics
  • Beta-lactam antibiotics, including penicillin and cephalosporins
  • Carbamazepine
  • Diabetes medication
  • Diuretics
  • Hormone therapy medications
  • Painkillers such as acetaminophen (Tylenol) or aspirin
  • Quinidine
  • SSRI or tricyclic antidepressants
  • Steroids such as cortisone or prednisone

This is just a partial list. Talk to your doctor if you are not sure if your medications could be increasing your body temperature at night.


Hormones can have a significant impact on temperature. As women’s estrogen and progesterone levels fluctuate during the month and throughout a woman’s lifetime, night sweats and hot flashes can occur. Pregnancy and its effect on hormones can also raise the core body temperature.

Both men and women can develop hyperthyroidism or obstructive sleep apnea, both of which involve hormonal changes that can make sleeping cool in summer much harder.

Chronic or Acute Illness or Infection

If you are suffering from a short- or long-term illness or infection, you can expect that your temperature could be affected, and night sweats can occur. Examples of illnesses that can cause this include the flu, a cold, strep throat, and bacterial infections.

A Cool Room Helps You Fall Asleep Faster and Stay Asleep Longer

Many studies back up the idea that sleeping in a colder helps you fall asleep more quickly and stay asleep more easily, but a cooler temperature can have other positive health effects, too.

Falling Asleep Faster in a Cooler Room

According to a study by Harvard Medical School, right before a person falls asleep their body temperature begins to fall. During the sleep cycle, this can result in up to a 2°F reduction in core temperature. If you start out in a cooler room, you can drop to that level sooner – which means you’ll fall asleep sooner.

The Metabolism Gets a Boost from Cooler Nighttime Temperatures

The National Institutes of Health found that your metabolism increases when you sleep in a room that is 66 degrees or less. You also have improved insulin sensitivity, which can help lower the risk of metabolic illnesses.

Lower Sleeping Temperature Can Reduce Insomnia

A study by the University of South Australia found that people who experienced long-term insomnia had a higher body temperature during sleep. By lowering the temperature in their bedrooms, they could get more sleep.

The Best Temperature for Sleeping Cool in Summer

Depending on the study you look at, the ideal temperature for sleeping is between 60 and 67 degrees Fahrenheit. Many people turn the temperature up at night, reasoning that they do not need to cool their home as aggressively if they will just be sleeping, but the truth is that it can be difficult to “just sleep” if the temperature is higher than 67 degrees.

A How-to Guide for Sleeping Cool in Summer

Now that we’re clear on just how important it is to stay as cool as possible on those hot summer nights, let’s talk about some strategies for doing so.

Choose Cotton

When trying to stay cool at night, there’s no better partner than cotton. We suggest pajamas, underwear, and bedsheets made from cotton. Look for lightweight and sweat-wicking options to keep you cool and comfortable as the temps rise.

Keep Your Blinds Closed in the Afternoon

Many people only think about how to cool their bedroom during the hours in which they’ll actually be sleeping. However, remember that the hotter your room gets during the day, the harder it is to cool at night. If your bedroom gets direct sunlight, keep the blinds closed during the hottest parts of the day to keep the room from heating up too much.

Make Sure You Have a Cross Breeze in Your Room

Air needs both an entry and an exit point in order to stay cool. This is where a cross breeze comes in. To create one, open at least two windows or doors so that air can flow in through one and out there another. Take note of how the air is moving and make adjustments to where the openings are to help perfect the airflow.

In most cases, you’re looking for smaller openings where the air is coming in and larger openings for where the air is going out.

Take a Warm Bath an Hour or Two Before You Go To Sleep

It might seem counterintuitive, but in fact you do want to take a hot bath or shower an hour or two before bed. This actually sets off a natural cooling down cycle that can help you reach a cool and comfortable temperature.

Wear Loose Pajamas

In addition to wearing cotton pajamas, make sure they are loose and comfortable. Tight clothing can make it harder for your body to benefit from natural airflow. Additionally, if you wear tight, restrictive clothing while you sleep, you can feel trapped and uncomfortable. This can increase feelings of anxiety and lead to an increase in temperature.

Don’t Exercise Right Before Bed

Overall, exercise is a great way to improve sleep all year long. That said, if you exercise too late in the day, you could be increasing your core body temperature and making it harder to fall asleep. Experts say to keep at least two hours between exercise and bedtime.

Invest in Circulating Fans

Keeping air circulating is a great way to keep temperatures comfortable in your bedroom. You can use one or more types of fans, such as table fans, ceiling fans, fans mounted to your windows, and taller floor fans. Use several fans and position them at various windows, with one blowing in and one blowing out to increase cross ventilation.

Unplug the Bedroom

There are many reasons not to use electronics in your bedroom, including the fact that watching TV or using your smartphone in bed can play havoc on your sleep hygiene overall. If you need more convincing, consider that anything in your home that uses electricity gives off heat. If your bedroom has a TV, computer, and several smartphones all going at the same time, turn them all off and see what a difference it can make.

Make Sure You’re Hydrated

Drinking too much too close to bed can result in waking up to use the restroom all night. Yet going to sleep dehydrated can cause issues, too. When you are not properly hydrated, your body doesn’t have the appropriate amount of fluid to sweat. As a result, your body temp can rise.

You’ll have to experiment to find the right way to balance staying hydrated with not drinking several glasses of water before bed.

Prioritize the Best Mattress

Your mattress can have a huge impact on how well you sleep. Sleeping cool in summer is much easier if you have a cooling mattress. You’ll also find that a more comfortable mattress will lead to less tossing and turning – which leads to less body temperature increase.

At Bedding Plus, we carry all five of the major types of mattresses: hybrid, memory foam, foam, latex, and gel. There is no such thing as a cookie-cutter best mattress for everyone. That’s why we carry such a large selection and have a dedicated staff who can help you choose the right mattress for you.

tips for sleeping cool

#Sleepbetter With Bedding Plus

Bedding Plus is locally-owned and operated with deep roots in southern Louisiana. Our stores can be found in convenient locations across the area, making it easy for you to stop in and find your next mattress. In addition to mattresses, you’ll find pillows, linens, mattress protectors, bed frames, and many other sleep accessories. We even offer delivery and set up, as well as 0% interest-free financing for up to 60 months.

What are you waiting for? If you’re ready to #SleepBetter, visit one of our Bedding Plus showrooms today.