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 hear their tips for how to regulate your temperature, so you can sleep more soundly.
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, 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.
Best sleep essentials for hot sleepers, according to editors
Utopia Bedding Waterproof Mattress Protector
- Waterproof
- Easy to put on
Colorways: 14 | Sizes: Twin, twin-XL, full, full-XL, queen, short queen, king, California king | Material: Polyester
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)."
Nodpod Sleep Mask
- Soft material
- "100% blackout design"
- Doesn't always stay in place
Colorways: 10 | Sizes: One size | Material: Cotton on one side, polyester microfleece on the other
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.
Eileen West Nightgown
- Lightweight
- Airy
- Wrinkles easily
Colorways: 2 | Sizes: X-small - X-large | Material: Cotton
"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."
Buffy Plushy Mattress Protector
- Very comfotable
- Easy to put on
- Doesn't fully protect mattress
- Dry clean only
Colorways: 1 | Sizes: Twin, twin-XL, full, queen, king, California king | Material: Tencel lyocell
Harris previously told us that tencel, derived from eucalyptus trees is a great choice for hot sleepers, as it "has great moisture-wicking abilities and is gaining popularity.”
Editorial operations manager Jill Ortiz says that she could tell that this mattress protector was cool from the moment that she took it out of the box. "I was skeptical because it felt pretty thin, as to just how it would function but it surprised me," she shares. "I am a HOT sleeper; my apartment is a sauna and I often get so hot at night I think I could burn a hole through my mattress. I could really tell a difference after just one night's sleep on this thing. I wouldn't necessarily label it a protector, but a topper. It's not really that plush but it provides some extra cushion from my actual plastic mattress protector. I am never taking it off!"
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
Pure Parima Silken Pillowcase Set
- Soft
- Cooling
- Feel heavy
Colorways: 3 | Sizes: Standard, king | Material: Lyocell, Egyptian cotton, silk
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!"
Sijo AiryWeight Eucalyptus Sheet Set
- Cooling
- Can buy with/without top sheet
- Asthma/allergy friendly
- Requires delicate wash setting
Colorways: 13 | Sizes: Twin, twin-XL, full, queen, king, California king | Material: Tencel lyocell
These sheets are designed to be both cooling and moisture-wicking, so senior 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."
Sijo Eucalyptus Bed Blanket
- Easy to wash
- Allergy-friendly
- Snags easily
Colorways: 4 | Sizes: Twin/twin-XL, full/queen, king/California king | Material: Tencel, cotton
"When it comes to bedding, I'm always looking for a blanket or comforter that offers some cooling benefits since my boyfriend and I run quite hot while we're sleeping," says Bender. "After incorporating it into my routine for the last month, I can say this eucalyptus blanket — gifted to me from the Sijo PR team — is an excellent option for summertime slumbering. It's the perfect length to keep both of us covered comfortably in our queen-sized bed and it's incredibly breathable so we're not waking up in sweats like we do with other throws. While it's quite thin, it does a surprisingly excellent job of keeping us warm (but not too warm) throughout the night, even when the air conditioner is blasting at a consistent 68 degrees."
Dream Valley Outlast Deep Sleep Cooling Comforter
- "Very cooling"
- Quality material
- White can get dirty easily
Colorways: 6 | Sizes: Throw, twin XL, queen, king | Material: Thermo-regulating Outlast
"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."
Greenleaf Organic Bamboo Bed Sheets
- Fits deep mattresses
- Extremely soft
- Washes well/doesn't pill
- Not many sizes
Colorways: 7 | Sizes: Queen, king, California king | Material: Bamboo
"Bamboo is another good choice for many as it is hypoallergenic, eco-friendly and cool to the touch,” Harris previously told us.
And associate editor Kamari 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."
Buffy Cloud Comforter
- Soft
- Machine washable
- No true full size
Colorways: 1 | Sizes: Twin/twin-XL, full/queen, king/California king | Material: Lyocell
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.
Bearaby Cotton Weighted Blanket
- Good for summer
- Can put in a washing machine
- Hard to wash
Colorways: 7 | Sizes: 10, 15, 20, 25 Lbs. | Material: Cotton
As someone who regularly runs warm at night, even during the winter, I never thought that I'd be able to join the weighted blanket club. (I mean, I start sweating as soon as I even look at heavy bedding.) But I had heard people talking about how breathable Bearaby's weighted blanket was, so I figured this one would be my best bet. 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.
Best mattresses and tech for hot sleepers, according to experts and editors
Zinus 12 Inch Green Tea Memory Foam Mattress
- Easy to set up
- "Cloud-like" feel for medium
- Could have a "sink" feeling
Colorways: 1 | Sizes: Twin, twin-XL, full, queen, king, California king | Material: Green tea-infused memory foam, comfort foam, base foam
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."
Leesa Original Hybrid Mattress
- Supports many sleep positions
- Designed with airflow
- Difficult to clean
Colorways: 1 | Sizes: Twin, twin-XL, full, queen, king, California king | Material: Foam, individually-wrapped springs
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."
EightSleep Pod 3
- Tailored temp adjustments
- Elevation changes
- Last gen technology
Colorways: 1 | Sizes: Full, queen, king, California king
If you're looking to truly invest in better sleep, both experts mentioned the EightSleep pod as an innovative product. While Harris says it's "pricey" she says a system like this "can be a game changer."
"My husband uses the EightSleep Pod and swears by it," Perry says.
Here's how it works: You can add the base, cover and hub to your existing mattress to transform it into a smart sleep center. The Pod is designed to cool your bed as low as 55 degrees F and as high as 110 degrees F — and if you sleep with a partner, you can each have your own temperature settings. The base can be adjusted, so you can sit up or have a comfortable position for reading or watching TV before bed. If it senses snoring, it will automatically elevate the head area to help reduce it or stop it altogether.
Also, there's no need to wear a smartwatch to bed when you have this — it has biometric sensors to track your vitals and give you a better picture of how you slept.
How we chose
We polled the sweaty sleepers on our team to hear about the products that help them stay cool at night. When choosing products to highlight in this article, we also took into consideration previous expert guidance on materials, fabrics and more.
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.
- Our top picks
- Why do you get so hot when you sleep?
- How to cool down at night
- Best sleep essentials for hot sleepers, according to editors
- Best bedding for hot sleepers, according to editors
- Best mattresses and tech for hot sleepers, according to experts and editors
- Frequently Asked Questions
- How we chose
- Meet our experts
