There’s nothing worse than trying to get some shuteye when it’s just too hot! You want to know how to stay cool while sleeping so you can stop sweating and get the rest you need.
In this article, we’ll discuss what you can do to bring down the temperature, from making your bedroom more sleep-friendly and updating your PJs to keeping yourself hydrated.
Key Takeaways
How to stay cool while sleeping
Here are the top tips for staying cool when it’s time for bed.
1) Dress in light, loose-fitting clothing.
Whereas you may have loved comfy, cozy pajama styles in the winter, when it’s warm out, opt for lightweight, loose-fitting clothing that allows for more airflow.
If you’re dressing your baby for sleep, be sure their clothes are light enough for breathability but not so loose that they pose a risk.
2) Wear natural materials.
Instead of polyester or other man-made materials that trap heat, choose pajamas that are made of breathable, natural materials. For both you and your little one, bamboo, linen, or cotton PJs are good choices.
3) Set the room temperature to cool but not cold.
When it’s getting close to bedtime, turn down the temperature in your bedroom to between 68 and 72 degrees Fahrenheit. This cool (but not cold) temperature is considered optimal for sleep.
4) Make sure the room is well ventilated.
It’s hard to sleep in a stuffy room. Make sure your and your little one’s bedroom has ample airflow for the ultimate comfort.
5) Use a blackout shade or curtains.
You don’t want direct sunlight to heat up the room. Consider using a blackout shade or curtains: This will not only keep the room dark, which of course is good for sleep, but it will also keep it cooler.
6) Choose a breathable mattress.
A breathable mattress makes sleeping more comfortable for everyone, and is an extra-important safety feature for your babies and small children.
Newton’s crib mattresses, for instance, are breathable thanks to our Wovenaire® technology, which allows your baby to breathe right through them, reducing the risk of suffocation.
7) Opt for cotton sheets.
Breathable cotton sheets are the better choice for keeping cool. For your little ones, Newton’s Breathable, Organic Cotton Sheets are also hypoallergenic and machine washable.
8) Stay hydrated.
Cooling yourself off for sleep can also be done from the inside out. Be sure to stay hydrated during the day, and if you’re feeling extra hot at night, pour yourself a cup of ice water.
That said, drinking too much water right before bed could cause you to get up during the night to use the bathroom. Try to stay hydrated all day long instead of drinking tons of water when it’s time to hit the hay.
9) Try a cold compress, a damp washcloth, or a towel.
Another way to cool down so that you can sleep better is to place a cool compress, a damp washcloth, or a wet towel on your skin before bed.
10) Sleep on a lower floor.
If you have a downstairs bedroom, when it gets hot, you might want to migrate. The lower floors of your house will stay cooler than the ones above.
11) Don’t use devices in bed.
Laptops and tablets can give off a lot of heat. Refrain from using your devices in bed to stay cooler and more comfy. This goes for both kids and adults alike.
12) Use a standing fan.
An old-fashioned standing fan can do wonders in circulating the air and keeping things cooler at night. If you choose to put a fan in your baby or toddler’s room, be sure to carefully secure any cords and keep the fan where your little one can’t get to it.
13) Try a cooling mattress topper and pillow.
You can also try a mattress topper or pillow that’s specifically made for keeping you cool.
Note: mattress toppers and pillows are not safe for babies, so be sure to avoid them on your little one’s bed until they’re at least one year old.
14) Change your lightbulbs to LEDs.
Regular incandescent bulbs can make your room extra hot. Replace your lightbulbs with LEDs to keep the temperature down.
15) Run your ceiling fan.
Although running your ceiling fan won’t lower the room temperature, it does promote sweat evaporation. The breeze can make you feel cooler thanks to the fan’s “wind chill effect.”
How to stay cool when sleeping: Extra tips for babies and kids
16) Dress your baby in a swaddle and diaper only.
If you’re worried your little one is too warm when sleeping, let them go without PJs. Dress them in a diaper and then wrap them in a lightweight swaddle.
Remember to stop swaddling once your little one shows signs of rolling over, which is usually around two to four months. If your baby is rolling over on their own already, you can dress them in just a diaper and a lightweight sleepsack.
17) Mind the top bunk.
If your kids are sleeping in a bunk bed, the top tot may be extra warm. Place a fan on a desk and point it upward toward them to cool the space down a bit.
18) Act fast if your child is overheating.
If your child is overheating, immediately bring them to a cooler place and give them fluids. Contact your doctor or the hospital if they show signs of heat stroke, have a high fever, or exhibit confusion.
In addition to the above, keep an eye out for these signs:
- Absence of sweating despite being hot
- Rapid heart rate
- Dizziness or fainting
- Severe headache
- Vomiting
- Seizures
Best practices for a good night’s sleep
Staying cool at night is important for sleep, but that’s not the only thing you can do to get the most out of bedtime for both you and your little ones. Let’s take a look at some other tips for a great night’s sleep.
Create a consistent bedtime routine.
Adults and children alike can benefit from a consistent bedtime routine. Repeated actions before bed help alert your body that it’s time for some shuteye.
Establish a regular sleep schedule.
Going to bed and getting up at the same time will help you get better sleep. Keeping a regular pattern helps regulate your body’s circadian rhythm and improves sleep quality.
Make sure the room is quiet.
When it’s time to hit the hay, make sure the room is nice and quiet. If pin-drop quiet isn’t in the cards, try a white noise machine to drown out any distracting sounds.
Use a humidifier if the room is dry.
Dry air can make it harder to sleep. Use a cool mist humidifier to get some needed moisture in the air.
Avoid caffeine and other stimulants before bed.
Steer clear of coffee, sugary sweets, nicotine, and alcohol before bed. All of these will interfere with your sleep.
Take a warm bath before bed.
A warm bath raises your core temperature, and when you get out, your core temperature will drop. This allows your natural circadian rhythm to kick in.
Trade in your phone and TV for a book or music.
Instead of watching a show or scrolling through your phone before bed, pick up a book or turn on some soothing music. Action-packed shows and blue light emitted from the device can overstimulate, making it harder to nod off. This is especially true for babies and kids.
Get out in the sun during the day.
Sunshine is super important for your body in a lot of ways, sleep being one of them. Getting out in the sun in the morning is a good way to reinforce your circadian rhythm. A little sunshine will help your body better discern day from night.
Nighty night with Newton!
Getting a good night’s sleep is crucial for your health and well-being, so knowing how to stay cool while sleeping is key. Keep your temperature down by dressing in light clothing, setting up the room for sleep, and keeping yourself hydrated.
Sleeping on Newton’s breathable mattresses is another way to stay cool at night. Our Original Crib Mattress and Kids’ Twin Mattress are made with Wovenaire® technology, allowing for increased airflow.
With Newton, you can count on getting your zzzs in comfort and safety.
Frequently asked questions
What is the Egyptian sleeping method?
The Egyptian sleeping method refers to wrapping yourself in a damp sheet or towel when sleeping. This method promotes cooling through evaporation.
What is the ice fan trick?
The ice fan trick is another popular hack to stay cool, where you run a fan next to a bowl of ice, turning the fan into a homemade air conditioner.
How do I know if my baby is too cold while sleeping?
There are several signs that your baby is too cold while sleeping, including cold hands or feet, shivering, and pale or bluish skin. They could also rest in a tucked-in position or be extra restless and fussy.
If they’re too cold, increase the room temperature and add another layer of clothing.
