Here is the complete practical guide to sleeping cooler, covering everything from free changes you can make tonight to the product investments worth making over time.
The Room: Getting the Environment Right
Start with room temperature. Target 18-20 degrees Celsius for optimal sleep. Above 22 degrees makes sleep significantly harder for hot sleepers. Block afternoon sun with blackout curtains to prevent heat accumulation during the day. Ensure good ventilation, either through open windows or air conditioning. A fan improves airflow even in an already cool room. See fans on Amazon here.
The Bed Setup: Every Layer Matters
Bottom: breathable sheets in linen, bamboo viscose, or percale cotton. Not sateen or microfiber. Consider a cooling mat between the mattress and sheets if you overheat from below. See The Cooling Mat here.
Top: replace whatever you currently sleep under with a lightweight nylon cooling blanket. This is the single highest-impact change for most hot sleepers. The Stillwell Cloud is the top recommendation. See The Cloud here.
Pillow: a cooling pillowcase addresses head and neck heat. See the Cool Night Pillowcase here.
Before Bed: Preparing Your Body
Take a cool shower 30-45 minutes before bed. This lowers your core temperature and accelerates sleep onset. Avoid alcohol within 3 hours of bed, it disrupts sleep architecture and increases night sweating. Avoid heavy meals within 2 hours, digestion raises body temperature. Keep the bedroom cool before you get in by opening windows or running AC for 30 minutes beforehand.
During Sleep: Managing Temperature Swings
Keep a light layer folded at the foot of the bed for cold moments. Use separate blankets if your partner runs cold. Position your fan for body coverage rather than pointing at your face.