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June 08, 2021 7 min read

9 Hot Sleeper Tips and Solutions for a Cool Night’s Sleep

According to anold Irish proverb, “A good laugh and sound sleep are the two best cures for anything!” And after the year we’ve had, with the global pandemic, we all deserve to sleep soundly, in the comfort of our own homes. We can all agree that at the end of a long day, most of us look forward to slipping into our cozy beds, as we drift off to sleep. 

Well, that’s easier said than done! 

Research shows that many of us are having a tough time catching the ZZ’s we need. TheCentres for Disease Control (CDC) stated that at least 35% of the adult population are not able to sleep for the recommended number of hours, to maintain both physical and mental wellbeing. This has been attributed to many factors ranging from mental stress after a long, tiresome day at work, to binge-watching the latest show on Netflix just before you sleep (even though you promised yourself that you were going to stop at one episode!) We’ve all been there … 

Many people are unable to get sleep due to their body being too hot

However, scientists have discovered that a large factor that determines the quality of our sleep, is thetemperature of our sleeping area and how comfortable we feel in our “micro-climate” According toH. Craig Heller, Ph.D., a professor of biology at Stanford University “ When you go to sleep, your set point for body temperature -- the temperature your brain is trying to achieve -- goes down. Think of the brain as the body’s internal thermostat. If it’s too cold, or too hot, the body struggles to achieve this set point.”

If we do feel cold at night, it’s easy enough to throw a couple of blankets on, or drink a cup of hot chocolate (It’s a legitimate reason to get into the Christmas spirit all year round! ) Unfortunately, it’s the hot sleepers that have the short end of the stick. 

Hot sleepers struggle to sleep peacefully
Let’s take a look at some of the reasons why some of us feel extremely warm while we sleep, as well as some hot sleeper solutions that have been tried and tested.

Who is a hot sleeper?

Feeling too warm at night, flinging covers off, struggling to fall back to sleep, waking up frequently, overheated and drenched in sweat… all go into the recipe for a bad night and an even worse morning … the type that even coffee can’t fix?  

If this sounds familiar, you may be a hot sleeper. 

What’s the downside to being a hot sleeper? 

Tossing and turning all night leads to a tired and unproductive day. While that’s a definite downer that affects work and relationships, it also negatively impacts our physical health.Researchers have demonstrated a direct correlation between poor sleep and weakened immunity, high blood pressure, memory issues along with an increased risk of diabetes, heart disease, and weight gain.

Hot sleeper struggle to sleep

Why are some of us hot sleepers? 

Studies have shown that the quality of our sleep is highly dependent on our ambient temperature.A 2019 review showed that the optimal room temperature for sleep is about 66 to 70°F (19 to 21°C). But, real-life experiences show that even if the room’s temperature is set perfectly, it is still possible to feel too warm at night. 

During a 24 hour cycle, our body temperature should rise in the morning, peak later on in the day, and drop in the evening. This is because when we see the sunset, a hormone called melatonin is released, which makes our body temperature drop, failing which our sleep patterns get disrupted. 

Our body uses sunset and sunrise as a temperature regulator

This is attributed to many additional factors, like; our bedding and covers, fabrics that we use for sleepwear, our bedtime routines including screen time, exercise, or caffeine. There are even some medications that can affect the way our bodies regulate temperature. Common hormonal states that occur with hot flashes like pregnancy and menopause or an overactive thyroid, as well as infections that cause fever, resulting in increased body temperatures that are difficult to sleep through. 

The long-term effects of sleep deprivation are real and do way more harm to our bodies than leaving us groggy and grumpy the next day. Hot sleeper solutions are certainly needed for those of us having trouble sleeping at night because of excessive heat. 

Here are some tips to help keep your body temperature down at night.  

9 Hot Sleeper Solutions and Tips to Keep Cool at Night

Hot sleepers understand the need to find solutions that work for them so that they can get the quality sleep they require to live a happy and healthy life. Considering that as human beings we spenda third of our lives sleeping, it stands to reason that we want to work towards experiencing the best sleep we can get! 

Here are some tried and true solutions to help the hot sleepers among us, sleep like babies! 

Moona: More than just a cooling pillow 

The Moona Pillow Pad is part of an innovative cooling pillow system that allows us to set and maintain the temperature of our pillow, with the help of a pillow pad, a smart pod, and a linked mobile application. 

The Pillow pad, made from memory foam, slips easily inside our pillowcases and connects to a bedside pod, which circulates thermoregulated water that maintains the temperature of the pad in a comfortable range of 64 and 95 degrees F. By controlling the temperature, it allows hot sleepers to get great sleep. It boosts natural circadian rhythms by cooling down the temperature to get us to sleep, maintains the cool temperature throughout the night, and gradually increases the temperature of the water in the pad in the morning hours, to gently wake us up. 

As a bonus, the Moona also doubles up as a sleep tracker through their linked mobile application, which is available on IOS and Android. The app tracks body movements through a tiny tracker at the edge of the pillow pad, to analyze the quality of our sleep, giving us thebest temperature for sleep. It also can set a gentle alarm to help us wake up by increasing the temperature of the pillow pad at scheduled times. 


Tuck.com has recommended the Moona as one of the Best Cooling Pillows on the market in 2021, due to the amazing results it achieved. It’s not surprising that the Moona System has made long sweaty nights a thing of the past for hot sleepers.

Choosing a Cooling Mattress 

Acooling mattress can make a huge difference for hot sleepers. These mattresses are made using material that actively draws away or absorbs heat. Cooling systems include gel-infused memory foams or wrapped wire coils that are meant to increase airflow and ventilation, resulting in a dip in surface temperature. 

correct bedding to prevent you from getting too hot

Paying attention to Bedding

Sheets, blankets, or pillow covers that are made out of non-breathable material like polyester could increase the body temperature while we sleep. These materials generally trap body heat inside the covers, instead of letting it escape. This makes it extremely uncomfortable, especially for someone who is a hot sleeper. Linens or cotton fabrics in light, heat-reflecting colors are more breathable as they tend to absorb moisture and do not retain warmth.

Chilling out with a shower before bed

There does seem to be a debate about what the temperature of the shower or bath should be if we are taking one to help us sleep better. True to Goldilocks’ style, we need temperatures that are “just right!” Using water that is too cold tends to stimulate our minds and bodies making it difficult to fall asleep, while using water that is too hot elevates body temperature even higher, taking us longer to cool down. Research shows that lukewarm or tepid water has the best results for a restful night, especially for hot sleepers.

A cold shower before bed can keep your body cool!

Putting those screens away

There has been extensive research done on the effect that blue light emitted from electronic screens has on our sleeping patterns.Experts state that our bodies go through circadian rhythms, which are physical, mental, and behavioral changes that follow a 24-hour cycle. These changes respond to our exposure to surrounding light. Circadian rhythms, therefore, control our sleeping patterns or biological clocks. 

While scrolling through Instagram or Tik Tok just before we sleep may be tempting, the light from smart devices confuses our circadian rhythms by affecting the release of the melatonin hormone and keeps our body temperature elevated. So, for hot sleepers struggling to get good quality sleep, putting those screens away before bedtime may make a huge difference.

Scrolling through your phone actually results in temperature rising

Defining our Borders … in Bed. 

Whilecuddling with your significant other, a sleeping child or your adorable pet is possibly the best feeling in the world, hot sleepers will benefit greatly from demarcating their side of the bed … and sticking to it! 

The body heat from another person or animal can increase the temperature of our immediate surroundings, causing more discomfort than pleasure for hot sleepers, while cuddling.

Loosening up our Sleepwear

Natural fabrics, like cotton or linen, allows air to circulate through the fibers, which ensures good airflow to absorb moisture and bring down body temperatures for hot sleepers. Other synthetic fabrics like nylon or polyester tend to trap heat and can make an already sweltering environment quite unbearable. 

Choosing loose-fitting, breathable, moisture-wickingsleepwear made with the right material, keeps hot sleepers comfortable through the night.

Managing our Microclimate

Studies have shown that the temperature and humidity of themicroclimatebetween the human body and their bed spaces are vital for thermal regulation, which if done right can help hot sleepers to sleep soundly. Creating an environment that is low on humidity and relatively cool is great for hot sleepers. This can be done with the help of a thermostat that regulates the temperature, an electric fan, or an open window for fresh air. 

Thermostat to control the temperature of your surroundings

Bonus Tip!Ice packs wrapped in towels and placed under the blanket could bring the surrounding temperature down. Applying cold water or ice to pulse points on the body, that is where the veins are close to the skin surface- like the wrists, neck, or chest- can quickly decrease elevated body temperatures as well.

Keeping the Bedroom Breezy

A fresh and clean bedroom does wonders for good quality sleep. Keeping doors and windows open to improve ventilation, airs out the mattress and bedding, givinghot sleepers a more comfortable place to get some shut-eye. 
Opening the window to promote the ventilation of air

Finding a system that works for hot sleepers is sometimes trial and error. But when we find ways that work to help keep temperatures low at night … when we hit that sweet spot .. good quality sleep is no longer just a dream! 


Ready to say goodbye to sweaty nights spent tossing and turning in bed? Try theMoona Sleeping Pillow and get ready for a GREAT night’s sleep!

Coline Juin
Coline Juin