Sleeping Too Hot

Why temperature matters so much

As you fall asleep, your core body temperature naturally drops by about a degree — it's part of the biological signal for sleep. Deep sleep requires and maintains that lower temperature. If your body can't shed heat, it can't reach or stay in the deep stages, so you wake, toss, and sweat.

Why you sleep hot

• A bedroom that's too warm — above ~68°F / 20°C works against you
• Heat-trapping bedding and non-breathable mattresses
• Synthetic sleepwear that holds moisture against your skin
• Hormonal changes, including menopause and night sweats
• A warm shower or heavy meal too close to bedtime
• Alcohol, which raises body temperature as it metabolizes

How to sleep cooler

1. Lower the thermostat toward 65°F (18°C) at night.
2. Switch to breathable, cool-touch bedding and sleepwear.
3. Take a warm — not hot — shower an hour before bed; the after-drop cools you.
4. Keep air moving with a fan for evaporative cooling.
5. Avoid alcohol and heavy meals close to bedtime.

If you run hot from menopause or night sweats, breathable, cooling bedding can make a genuine, nightly difference — it's one of the most direct, evidence-backed fixes available.