Additional Cooling Sleep Hacks That Actually Work
Hainsworth also shares several simple but effective ways to stay cool and sleep-ready on hot nights:
Wear Chilled Socks
It may sound counterintuitive, but warming your extremities helps draw heat away from your core. Try placing socks in the fridge for a few hours before bed and slipping them on just before sleep for a surprising cooling effect.
Choose Breathable Nightwear
Loose-fitting pajamas made from natural fabrics like cotton, linen, or bamboo allow heat and moisture to escape. Synthetic materials tend to trap heat and worsen nighttime overheating.
Chill Your Pillowcase
Place your pillowcase in a sealed bag and pop it in the freezer for about 30 minutes before bedtime. Cooling the head and neck—key areas for temperature regulation—can make falling asleep much easier.
Stay Well Hydrated
Drinking enough water throughout the day helps regulate body temperature and prevents dehydration, a common trigger for night sweats during hot weather.
What the Science Says
Research strongly supports the idea that warm showers are better for sleep than cold ones. Studies show that showers taken at temperatures between 40 and 42.5 °C (104–108.5 °F) about one to two hours before bed can reduce the time it takes to fall asleep and improve overall sleep quality.
