How to Sleep Well on a Hot Night

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Last Updated: March 2, 2026

Tossing and turning, sweating through the night when it's hot out - it's something everyone knows. Don't worry, there are actually quite a few tricks to make a sweltering night more bearable. Try a few of the methods below, and you might just get a good night's sleep.

Method 1

Method 1 of 3:

Cool Your Body Down Before Bed

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1
Go take a warm shower. It might sound counterintuitive, but a warm shower before bed really works. It helps your blood vessels dilate, and once you get out, your body's core temperature naturally drops, sending a clear "time to sleep" signal to your brain. Just make sure the water isn't too cold, or your body might start shivering to stay warm, which has the opposite effect.
- If you don't feel like showering, wiping down the back of your neck, your wrists, and your ankles with a slightly damp, cool cloth works well too. These are pulse points where blood vessels are close to the skin, making them great for cooling down.
- Or, you could just soak your feet in a basin of cool water while you're watching TV. It's simple and effective.
2
Make yourself a "chilled" pillow. Put your pillowcase or a thin pillow cover in a plastic bag and pop it in the freezer. Take it out just before you go to bed and put it back on your pillow. Resting your head on a cool surface can help you fall asleep much faster.
- If you have a gel pillow, they often have a built-in cooling effect.
- Fill a hot water bottle with water, freeze it solid, wrap it in a dry towel, and place it near your feet. The soles of your feet are very sensitive to temperature, so this can help cool you down quickly.
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3
Turn on air conditioning if you have it. This will definitely cool down both you and the room you use it in. Set it to a temperature you are comfortable with and have it on for a bit. Not everybody has these, though, and they are expensive, both to buy and to run. If you have a car with air conditioning, you can also use that as a substitute.
4
Place some water bottles in the freezer. Fill up a water bottle halfway and place it on its side in the freezer. Within a few hours, it will be frozen, and you can put water in the other half, which will be cooled down rapidly by the ice. You can also fill up the bottle fully, but you will have to wait for it to defrost, and even in warm weather, this could take a while.
- Feel free to take one of these bottles into your room, but be aware that if you wake up thirsty, they will likely be warm.

Method 2

Method 2 of 3:

Turn Your Bedroom into a Cool Oasis

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1
Get the air moving. Take a fan and place it in an open window, facing outward. This pushes the hottest air out of the room and, in turn, draws cooler air in from other windows. This is much more effective for overall cooling than just having a fan blow directly on you.
- If you only have one fan, put a large bowl of ice directly in front of it. The air blowing over the ice comes out nice and cool—a DIY air conditioner.
- If you have two windows opposite each other, open them both at night. It's an easy way to create a nice cross-breeze.
2
Switch to breathable, cool bedding. Put away those synthetic sheets that feel hot and stuffy. Switch to cotton, linen, or bamboo fabrics. These natural materials wick away sweat and don't cling to your skin, so you'll feel much drier and more comfortable.
- Don't forget to check your mattress protector. Some waterproof ones aren't breathable and can trap heat underneath you.
- If it's absolutely sweltering, just sleeping under a single, thin cotton sheet is perfectly fine.
3
Keep the heat out during the day. When the sun is at its strongest, make sure your curtains or blinds are closed. Thick, blackout curtains are especially good at keeping the heat out.
- If you have light-colored curtains, consider putting a reflective film on your windows. It can bounce some of the heat back outside.
- Wait until the temperature drops outside in the evening before opening the windows to let the fresh, cool air in.

Method 3

Method 3 of 3:

Adjust a Few Small Habits for More Comfort

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1
Wear as few and as loose clothes as possible. Find your loosest, lightest 100% cotton t-shirt to sleep in. Silk is also great; it's soft and smooth against the skin. If all else fails, just sleeping in a pair of loose shorts lets your skin breathe, helping sweat evaporate and cool you down.
- If you're just tossing and turning because of your clothes, it's okay to sleep without them.
- Make sure your pajamas are clean. Sweaty clothes can feel even more stifling.
2
Try to wind down before bed. A couple of hours before you plan to sleep, avoid intense exercise and heavy meals. Keep dinner light and skip the super spicy or greasy food. Your body generates a lot of heat digesting those kinds of meals.
- Avoid things with caffeine, like coffee or strong tea, before bed. And while a nightcap might help you feel sleepy at first, alcohol negatively impacts your body's ability to regulate its temperature. It can easily wake you up, sweating, in the middle of the night.
- If you're thirsty, just take a small sip of cool water. Don't chug a huge glass, or you'll be up all night running to the bathroom.
3
Stay cool! Try out some of these tips and find the combination that works best for you. Sleeping well on a hot night means feeling better the next day. Here's hoping you sleep well tonight.

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Tips

If you wake up hot in the night, go to the bathroom and splash your face with cold water. It will cool you down for a bit, but it may also make it harder for you to fall back asleep.

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If you don't mind the risk of being soaked when you wake up, run a small towel under cold water. You can use it to cool down, but you will also probably wake up soaked.

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