Nothing ruins sleep faster than a heatwave in your own bed. Sweaty sheets, restless tossing, and that endless hunt for a cool spot. And unfortunately, the trouble doesn’t stop when you finally nod off.

Studies show that when your bed hits over 32ºC, your sleep quality takes a nosedive. REM sleep (the deep, dreamy stage that keeps your brain sharp and your mood in check) is the first to suffer. Without enough of it, you wake up foggy, tired and probably cranky.

Overheating at night has also been linked to scarier conditions like heart issues, asthma flare-ups and skin problems. The good news? There are plenty of simple tricks that will have you drifting off in no time. Read on to discover what they are.

1. Stop Heat Before It Starts

It’s much easier to block heat from sneaking in during the day than trying to fight it later. Here are some quick wins:

• Close blinds and curtains during the day, especially on sunny windows
• If you have outdoor blinds or awnings, use them to block the sun before it gets inside
• Sleep downstairs if you can, because heat rises
• Even dropping your mattress closer to the floor can shave off a couple of degrees

2. Invest in Bedding That Breathes

If you’re sleeping in flannel, satin or polyester, you’re basically wrapping yourself in a heat trap. No wonder you’re sweating! Switch to cotton, linen or lightweight wool instead. These fabrics let air flow and help wick sweat away.

Stick to light layers so you can adjust easily. One thin cotton sheet and a light blanket give you options when the night warms up.

And don’t forget your pillow. Down pillows hold onto heat, and memory foam can feel like an oven. Try a buckwheat pillow for natural airflow or go fancy with a cooling gel pillow.

3. Choose Breathable Sleepwear

Pick lightweight cotton or bamboo pyjamas that let air flow and wick away moisture. Avoid synthetic fabrics, which trap heat and sweat. If you prefer, try sleeping without clothing, but pay attention to how your body responds: some people feel cooler, while others find it makes them overheat.

4. Cool Down Before Bed

Lowering your core temperature before you hit the sheets is a game-changer. Even small tweaks can make climbing into bed feel ten times better. A few easy rituals to consider incorporating into your bedtime routine include:

• Taking a lukewarm shower before bed. It cools your body down gradually without shocking your system like icy water does
• Having a glass of water to stay hydrated through the night
• Placing a cool, damp cloth on your wrists, neck or feet for a quick temperature drop

5.  Adjust Daily Habits That Raise Body Heat

Sometimes the problem isn’t your room, it’s your routine. Small changes can make a big difference to how cool you feel at night, such as:

• Time your workouts: Exercise boosts your core temperature for hours. Finish at least three hours before bed so your body has a chance to cool down.
• Keep dinners light: Heavy, spicy or high-fat meals make your body work harder to digest, which generates extra heat. Stick to lighter evening meals.
• Skip the nightcap: Alcohol can trigger sweating and disrupt your sleep cycle. A calming herbal tea is a cooler option.
• Hydrate steadily: Drink enough water during the day so you’re not playing catch-up at night. Dehydration can make you feel hotter.
• Lower your stress: Anxiety and stress can spark night sweats. Try stretching, meditation, journaling or slow breathing before bed.
• Cut back on caffeine: Coffee and energy drinks are stimulating and can raise your heart rate and temperature, especially if consumed late in the day.

6. Use Gadgets to Stay Cool All Night

If overheating at night is a constant struggle, the right sleep tech can make a real difference. Technology isn’t a cure-all, but investing in one or two of these tools can make your nights far cooler and more comfortable:

• Cooling mattress toppers: These use breathable foams, gel layers or even water circulation systems to help pull heat away from your body.
• Smart fans: Program them to adjust automatically as the room warms or cools so you don’t wake up drenched halfway through the night.
• Moisture-wicking mattress protectors: These keep sweat from pooling and reduce that sticky, clammy feeling on humid nights.
• Cooling gel pillows: Designed to draw heat away from your head and neck, these can help regulate your overall body temperature.
• Smart thermostats: If you have air conditioning, a thermostat that adjusts gradually through the night can save energy while keeping the room comfortable.

When to Get Checked Out

If overheating at night happens every now and then, it’s usually no big deal. But if you’re constantly waking up drenched in sweat, it could be a sign of something else. Sleep apnoea, hormone changes like menopause, or even certain medications can all play a role.

If your night sweats keep showing up no matter what you try, it’s worth chatting with your doctor to rule out anything more serious.

Ready to Sleep Cool Again?

When overheating at night becomes routine, the solution may lie not in short-term tricks but in the bed you choose to sleep on. The right mattress can make a world of difference, helping regulate your temperature so you wake up refreshed instead of sweaty and tired.

At Back to Sleep, we specialise in matching people with mattresses and beds that support cooler, healthier rest. Whether it’s a back care mattress, beds for the elderly at home, or a mattress for bed sore prevention, we offer practical options for a better night’s sleep.

Not sure where to start? Book your FREE 60-minute one-on-one consultation with our team today.

• Share on:
• WhatsApp
• Deel
• Tweet
• Pin it
• Messenger
• Email

---