There’s nothing worse than trying to fall asleep when it’s way too hot. You’re sweating, tossing around, flipping the pillow a hundred times — and sleep? Not happening.
Here are a few easy tips to help you stay cool, comfortable, and finally catch some zzz’s — even when the heat won’t let up.
Choose Breathable Bedding
Skip the heavy comforters and flannel sheets.
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Use lightweight cotton or linen sheets that allow airflow
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Avoid synthetic fabrics — they trap heat and moisture
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Try a cooling pillow with gel or breathable foam
Cool the Room (Even a Little Helps)
You don’t need a fancy AC setup.
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Stick your pillowcase or top sheet in the freezer for a few minutes.
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Place a bowl of ice in front of a fan — sounds silly, but it works.
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Sleep with your feet out — it actually helps your body release heat.
Take a Warm Shower Before Bed
Yep, warm — not cold.
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A warm shower helps your body cool off after.
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Add peppermint oil if you want a fresh, cool feel.
Wear Breathable PJs
Or just go light.
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Loose cotton or bamboo sleepwear is best.
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Sleeping naked can feel good, but sometimes it actually makes you hotter.
Stay Hydrated (But Not Right Before Bed)
Drink enough water during the day.
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Being hydrated helps your body deal with heat better.
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Just don’t drink a ton right before bed unless you want to wake up to pee.
Cool Down Hot Spots
Focus on small areas.
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A cold washcloth on your forehead or neck can do wonders.
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Aloe vera gel feels cool and calming on the skin.
Turn Stuff Off
Electronics = extra heat.
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Unplug chargers and turn off lights before bed.
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Keep your room dark and use a fan or white noise if it helps you relax.
Check In on Your Hormones
If hot flashes and night sweats are part of what’s keeping you up, it’s probably not just the room temperature — your hormones could be playing a big role, too.
Hormonal changes can affect how your body regulates temperature, stress, and sleep. This can happen at different stages of life, including during perimenopause or menopause. If you’re noticing a pattern, it might be worth checking in with your doctor to get your hormone levels tested and talk through what you're experiencing.
All in all...
Sleeping when it’s hot can be a real struggle, but a few simple changes can go a long way. Whether it’s swapping out your sheets, cooling down your room, or just paying attention to what your body needs, it’s all about finding what works for you. Be kind to yourself — some nights will be better than others — but with the right setup, sleep doesn’t have to feel impossible, even when it’s warm out.
