If you're waking up drenched, kicking off the covers at 3am, or lying there too hot to fall asleep — you're not alone. Millions of people struggle with overheating at night, and it's one of the most common reasons for broken, restless sleep. The good news? Most of it comes down to a few simple changes.

Why Do We Overheat at Night?

Your body temperature naturally drops as you fall asleep — it's a core part of the sleep cycle. But if your bedroom, bedding, or what you're wearing traps heat, your body can't cool down properly.

The result is disrupted sleep, night sweats, and waking up feeling exhausted even after a full night in bed. Common culprits include:

• Synthetic or polyester pyjamas that trap heat against your skin
• Heavy cotton that absorbs sweat but doesn't release it
• Too many layers of bedding for the time of year
• A bedroom that's too warm (the ideal sleep temperature is 16–18°C)

The Snuggz Bamboo Sleep Tee — designed for hot sleepers

7 Ways to Sleep Cooler at Night

1 Switch to Breathable Sleepwear

This is the single biggest change you can make. What you wear to bed has a direct impact on how well your body regulates temperature overnight.

Cotton feels breathable but actually holds moisture — so when you sweat, it stays damp against your skin. Synthetic fabrics are even worse, trapping heat and causing that sticky, uncomfortable feeling.

Bamboo is different. Bamboo fabric is naturally moisture-wicking, pulling sweat away from your skin and releasing it into the air rather than holding it. A study published in the Handbook of Natural Fibres found that bamboo fibres offer superior breathability and moisture management compared to cotton. ^[1] Research also shows that bamboo viscose is significantly more absorbent than cotton, absorbing and evaporating sweat faster. ^[2] Our Bamboo Sleep Tees are made from 94% viscose from bamboo and 6% elastane — silky-soft, ultra-breathable, and designed to keep you cool from the moment you put them on.

4-way stretch, no zips, no irritants — just comfortable sleep

2 Keep Your Bedroom Between 16–18°C

Sleep scientists consistently recommend a bedroom temperature of 16–18°C for optimal sleep. Anything above 20°C and your body struggles with the cooling process it needs to enter deep sleep. ^[3] A large-scale study of over 34,000 participants found that sleep quality declines as bedroom temperatures rise beyond this range. ^[4] If you don't have air conditioning, try opening windows in the evening, using a fan to circulate air, or closing blinds during the day to stop the room heating up.

3 Choose Lighter Bedding

If you're using the same duvet year-round, it's likely too warm for summer or mild nights. A lighter tog duvet (4.5 tog for summer) makes a significant difference. Look for bedding made from natural fibres like cotton percale or linen — both breathe better than microfibre alternatives.

4 Take a Warm Shower Before Bed

Counterintuitive, but proven. A warm shower raises your skin temperature slightly, which then triggers a rapid drop in core body temperature as you cool down afterwards — mimicking the natural drop your body uses to initiate sleep. Avoid ice-cold showers, which cause your body to retain heat as a response.

5 Stay Hydrated Throughout the Day

Dehydration makes it harder for your body to regulate temperature. Keep water intake up during the day — not just right before bed, which can disrupt sleep for different reasons.

6 Elevate or Uncover Your Feet

Your feet are one of the primary ways your body loses heat. Keeping them uncovered — or even hanging them out of the duvet — helps your body shed excess warmth more efficiently.

7 Try the Egyptian Method

Dampen a sheet or towel with cool (not cold) water, wring it out, and use it as a light cover. As the moisture evaporates, it creates a natural cooling effect. Simple — and it works.

Naturally antibacterial bamboo — stays fresher for longer

Quick Summary: How to Sleep Cooler