3 Easy Steps Towards Cooler Sleep

2 min

A recent study found that 30% of people attribute poor sleep to temperature discomfort. Not only can sleeping too warm be uncomfortable, it can also lead to restlessness, interruptions of sleep cycles, and dehydration. Learn more from the blog post, “How Temperature Impacts Our Sleep.”

Luckily, there’s a fix for even the warmest sleepers. If you’re looking for relief, start with these three simple steps:

Step 1: Swap Out Your Bedding
One of the easiest steps you can take towards cooler sleep is dealing with warmth at the surface. No matter what other steps you take, if your bedding is trapping heat, cooler sleep is impossible.

When upgrading your bedding for a cooler sleep space, look for products that wick moisture and offer breathability. These benefits can ensure that your bedding won’t trap heat or excess sweat. Bedding – especially sheets and pillows– made of all-natural materials with thermoregulating properties can be especially helpful. Naturally thermoregulating fabrics maintain your body temperature, cooling you off as you get too warm.

Step 2: Examine Your Sleep Environment
After you’ve updated your bedding to cooler, more breathable fabric, you next want to address your sleep environment. This may include adjusting the temperature and/or humidity of your bedroom and improving the airflow around you. While the exact ideal sleep temperature is debated, the usual recommendation is between 62-67°F (16-19°C). The addition of a fan or open window is also a great way to keep the airflow moving while cooling down your sleep environment.

Step 3: Re-evaluate Your Sleep Routine
Once you’ve updated your sleep environment, if you’re still experiencing warm sleep, it may be time to evaluate your bedtime routine. There are a number of things that can increase body temperature too much before bed, such as:

• Exercising or excess movement
• Eating high-sugar foods
• High stress

It has also been found that taking a warm bath or shower about an hour before bed can help naturally reduce body temperature as you wind down for sleep.

Sources
“Effects of Thermal Environment on Sleep and Circadian Rhythm.” National Library of Medicine. pmc.ncbi.nlm.nih/articles/PMC3427038/

“Sleep Temperature Linked to Overall Sleep Quality, Wellbeing.” Gallup. news.gallup/poll/506201/sleep-temperature-linked-overall-sleep-quality-wellbeing.aspx

“Skin Temperature Reveals the Intensity of Acute Stress.” National Library of Medicine. pmc.ncbi.nlm.nih/articles/PMC4664114/

“The Key Role of Temperature in Sleep Quality.” Psychology Today. psychologytoday/us/blog/the-modern-brain/202503/the-key-role-of-temperature-in-sleep-quality

“What’s the Best Temperature for Sleep?” Cleveland Clinic. health.clevelandclinic/what-is-the-ideal-sleeping-temperature-for-my-bedroom

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