What are the best ways to keep cool at night?Wondering how to keep cool at night? Your first reaction might be to throw off the covers, wear light pyjamas or stick a leg out of the bed, but what if we told you there was a way to keep cool at night without kicking off your bedding? That’s right. Keeping cool at night doesn’t have to be a challenge. If you suffer from hot flushes at night, you don’t have to suffer in silence. But before you do anything, you need to figure out the cause of your hot flushes at night. Whether you’re in the heights of summer, or the weather’s just a little humid, it’s normal to feel much warmer at night.
If you’re finding that you’re just too hot all the time, even when the nights are slightly cooler, the likely cause is night sweats. But don’t be scared! They’re entirely normal and can be triggered by many things – from the menopause to certain types of medication or medical conditions. So rest assured that you’re not alone. Take a look at our specific advice on how to stop night sweats for more tips.
If you need a little help with keeping cool at night, we have just the trick. Find out how to keep cool at night in a few simple steps below.
1. A cool stream of airWhen thinking about how to keep cool at night, most people start by throwing off the covers to bring down the temperature – and so do we! Keeping a constant stream of cool air will help you drift off peacefully without feeling too warm or stuffy. Most of us in the UK aren’t lucky enough to have air con fitted in our rooms, but that’s just one of the best ways to keep cool at night – and typically a little more expensive. Instead, you can achieve a similar effect with a fan, though the noise may be distracting for some sleepers and they can also make for a costly electricity bill. Opening a window is often just as good – if not better – at providing a clean circulation of cool air. If possible, try to open a window in another room and leave your bedroom door open to create a cross breeze, which should start cooling you down pretty quickly.
2. Dress for the occasionWe don’t expect you to walk the red carpet, but your bedtime attire can make or break your hot flushes at night. Natural fibres like cotton, linen or silk are light and breathable and can absorb moisture, which keeps you feeling much more calm and collected. On the other hand, synthetic fibres are more likely to leave you feeling damp and uncomfortable. Most importantly, avoid wearing socks in bed. The blood vessels in your feet are closer to the skin’s surface, so wearing socks will warm them up, making you feel hot all over.
3. Ditch the memory foamAre you sleeping on a memory foam mattress? It might feel like it’s doing you the world of good, but it could be adding to your summertime sleeping troubles. The synthetic materials used in a memory foam mattress mean that it’s not breathable and doesn’t absorb moisture, leaving your body to overheat and sweat while in bed. You know that sinking feeling you get when you sleep on a memory foam mattress? For that to happen, it needs body heat to warm it up, which is then reflected back onto you as you sleep. Did you know that memory foam can raise your body to temperatures of around 30?C? No wonder you’re too hot in bed! A memory foam mattress is certainly not the ideal choice if you want to stay cool while sleeping in the summer heat.
Top Tip:If you’re looking for the best mattress for temperature regulation, you can’t go wrong with a wool base. With its magical properties, it’s the perfect material for keeping you cool in the heat and warmer when the temperature drops – it’s the best of both worlds.
4. Make a cold water bottleYou probably use your hot water bottle to stay snug in winter, right? But did you know you can also use it to keep cool at night too? Simply fill your hot water bottle with cold water and keep it in the fridge or freezer for a few hours before bed – if you’re an extra hot sleeper, you can leave it in a little longer. Then snuggle up with your ice pack under the covers or leave it to cool down the bed before jumping in – it’s one of the best ways to keep cool at night. If you find it’s a little too cold, simply wrap it up in an extra layer.
If sleeping with an ice block isn’t for you, one of the fastest ways to achieve a drop in body temperature is to take a cold shower! It’ll leave you feeling cool and refreshed before bed. That way, you’ll be ready and raring for sleep a lot sooner, helping you drift off when your head hits the pillow.
5. Choose the right beddingWhether you’re looking for the best mattress protector to keep cool or a “keep cool duvet”, finding the best sleep solution is easy with wool. Wool is a light, breathable and moisture wicking fabric, which is proven to keep you cool, even when it’s hot. Keeping cool at night with ”stay cool bedding” – including mattresses, mattress protectors, pillows and duvets – is the smart way to sleep. In fact, a recent study revealed that wool duvets are more effective than feather/down or polyester for getting a great night’s sleep! What’s better than that?
And there you have it – our top tips on how to stay cool at night and experience your happiest sleep yet. No more throwing off the covers in a tizzy and no more waking up with night sweats – the ideal sleep for everyone. Knowing how to keep cool at night is essential in the summer. So if you ever feel your body temperature creeping up, use our advice on how to cool down at night and let us know how they worked for you in the comments. We’d love to hear how you get on – and whether you have any further tips on how to keep cool at night!
02 Sep 2022
06 Oct 2020
We bought a new mattress this summer which is cotton/wool mix but we are waking in the night too hot which we never experienced with our old mattress. We can literally feel the heat underneath us. We bought all cotton bedding including a mattress protector so we are surprised to have this problem. Please can you help! TIA
by Marg Rothwell
14 Jul 2020
My first recommendation would be to go for a wool mattress protector to go over the top of the bamboo topper mattress as this is what will causing the heat...this will take out about 70% of the heat from the mattress.
i hope this helps
by James Smith
19 Mar 2020