How to Stay Cool While Sleeping

Man sitting on a bed with bamboo sheets

When you sleep, your body temperature naturally drops — which is important for getting a good night’s rest. But sometimes, external factors such as room temperature, bedding, and clothing can make it difficult to stay cool. 

If you’re sleeping on low-quality sheets, have a medical condition, or practice poor bedtime habits, you’re probably familiar with those uncomfortably hot, sweaty nights that have you waking up regularly to kick your sheets and blankets off. Thankfully, the solution might be simpler than you think. Keep reading to find out some of the reasons you might be sleeping hot and the changes you can make to sleep more comfortably.

Why Do I Get So Hot When I Sleep?

Too many people often find themselves asking, “Why do I get so hot when I sleep?” Sweating during sleep is a common complaint that affects all people, regardless of age or gender. In fact, in a survey of adults who visited their primary care provider, up to 40% said they get night sweats from time to time.

There’s no single right answer as to why you get hot when you sleep. It could be that you keep the thermostat too high at night or that your sheets are low-quality and trap heat. Or, you could be experiencing hormonal changes or medical conditions, such as menopause, fever, sleep apnea, or thyroid dysfunction, which raise body temperature during sleep. Some medications — especially antidepressants and blood pressure prescriptions — may even be to blame. But most likely, it’s a combination of multiple factors. 

Idiopathic Hyperhidrosis

Idiopathic hyperhidrosis is a medical condition characterized by excessive sweating that is not caused by any underlying medical condition or medication side effect. It typically affects the underarms, palms, soles of the feet, and face. Sweating in bed at night can significantly disrupt your comfort and, therefore, your sleep quality.

The exact cause of idiopathic hyperhidrosis is not well understood, but it is believed to be related to the overactivity of the sympathetic nervous system. Treatment options include antiperspirants, medications, iontophoresis (electric current therapy), and surgery. If you suspect you have this condition and want to find out how to stay cool while sleeping, speak to your doctor to determine the best solution.

Hormone Levels

Hormone levels also play a significant role in regulating body temperature, and imbalances can contribute to sleeping hot. For example, during menopause, women experience a decline in estrogen levels, which can lead to hot flashes and night sweats. These episodes can cause a sudden increase in body temperature, making it difficult to fall asleep and stay asleep. 

Additionally, an overactive thyroid, a condition known as hyperthyroidism, can lead to an increase in metabolism and body temperature, making it harder to cool down and sleep comfortably. Hormone therapy and medications can be used to regulate hormone levels and alleviate symptoms of hot flashes and night sweats, but it is essential to consult a healthcare professional who can tell you how to stay cool while sleeping and provide personalized treatment options.

Medication Side Effects

While antidepressants and blood pressure medications most commonly cause increased sweating and sleeping hot as a side effect, stimulant medications, such as those used to treat attention deficit hyperactivity disorder (ADHD), can also contribute to feeling hot at night by increasing heart rate and metabolism. Additionally, pain medications like opioids dilate the blood vessels and increase body temperature, which can lead to feeling hot while sleeping. 

It's important to discuss any concerns about sleeping hot with your healthcare provider to determine if a medication may be contributing to the problem and whether an alternative medicine may be appropriate.

Stress and Anxiety

If you want to know how to stay cool at night, one of the easiest ways is to reduce your stress levels. Stress and anxiety can cause a person to sleep hot due to increased adrenaline and cortisol levels in the body. These hormones trigger the "fight or flight" response, making people feel more alert and spiking their body temperature. 

The racing thoughts and difficulty relaxing associated with anxiety and stress can also make it difficult to fall asleep and stay asleep. Those who struggle with stress and anxiety often experience restlessness, tossing and turning, and sweating, all of which can contribute to feeling hot while trying to sleep.


When your body is fighting an infection, part of the immune response is to raise the internal temperature of your body and initiate a fever as a defense mechanism to kill invading microorganisms. If you’ve ever had a fever during the night, you know how hot and uncomfortable it can be to sleep through. Respiratory infections, such as the common cold or flu, can also cause nasal congestion and difficulty breathing, further contributing to feeling hot and uncomfortable at night.

woman lying in white bamboo sheets

Hot Sleeper Solutions

Here are some easy lifestyle changes you can make to improve your sleep quality and ensure a lower body temperature at bedtime. Learn how to stay cool while sleeping below.

Exercise in the Morning

Morning exercise regulates the body's internal temperature through sweating and promotes relaxation. When you exercise in the daylight, it kick-starts your brain, helping your body feel more awake during the day and producing melatonin for better sleep at night. Exercise can also promote the release of endorphins, which are chemicals that can help to reduce stress and produce feelings of well-being. This can make it easier to relax and fall asleep at night, reducing the likelihood of tossing and turning and feeling hot. 

Limit Alcohol Before Bed

Because alcohol is a sedative, it can contribute to feelings of drowsiness, which is why some people use it to help them fall asleep faster. The problem is that alcohol is also very dehydrating and disrupts the body’s natural temperature-regulating abilities, making you feel hot and causing you to wake up with a dry mouth and throat during the night. These increased instances of waking up raise the body temperature and increase the likelihood of sleeping hot. 

Avoid alcohol in the hours between dinner and bedtime. If you need something to help you relax, try a melatonin supplement or herbal tea. 


If you want to know how to stay cool at night, water is key. When you go to bed dehydrated, your body has to work harder to regulate its temperature, which can lead to increased sweating and discomfort. Rather than trying to drink water before bed, which leads to frequent urination during the night, try to drink at least eight glasses of water throughout the day, so you go to sleep hydrated. 


Your pajamas play a significant role in how comfortable you are while you sleep, especially when it comes to regulating your body temperature. Heavy or thick pajamas can trap heat and cause you to overheat during the night, which is why you should opt for lightweight, breathable pajamas made of natural fibers such as cotton or bamboo to help wick away moisture and allow air to circulate. 

Switch Your Pillow or Pillowcase

The type and material of your pillow and pillowcase can affect how much air circulates and how much heat is trapped, impacting your body temperature and comfort level. For example, pillows made of synthetic materials or those that are too thick can trap heat and make you overheat during the night. On the other hand, pillows made of natural, breathable materials such as cotton or bamboo, or those with a more open-cell structure, can help promote airflow and regulate your body temperature. 

Hot sleepers should consider switching to a pillow with the right level of support, made of breathable materials, and designed to help regulate your body temperature for a better, more refreshing sleep.

gray bamboo sheets on a bed

Temperature-Regulated Sheets

Temperature-regulated sheets are designed to wick away moisture and regulate your body temperature, providing a more optimal sleep environment. These sheets are often made of natural fibers like cotton or bamboo with moisture-wicking properties to promote air circulation and keep you dry. Additionally, some temperature-regulated sheets have advanced technologies, such as phase change materials, to absorb and release heat, providing a consistent and comfortable sleep temperature. 

If you’re sleeping on cheaply made heat-trapping sheets, switching them out for temperature-regulated sheets could be the key to better sleep.

Cariloha Bed Sheets for Hot Sleepers

If you’re a hot sleeper who has rooted out other reasons behind your hot, sweaty nights and is certain your bed sheets are to blame, check out Cariloha’s range of sheets for hot sleepers — particularly our cooling performance sheets. These contain cooling fibers that dissipate heat and help you stay cooler longer to improve the quality of your rest. They’re also super absorbent and offset external heat reactors, keeping you dry through the night. 

Cotton vs. Bamboo Cooling Sheets

Cotton and bamboo sheets each offer different benefits when it comes to staying cool while sleeping. Cotton sheets are soft, durable, and breathable, making them a popular choice for bedding. However, they often retain heat and can be heavy, making them less ideal for those who sleep hot. 

Bamboo sheets and mattress protectors, on the other hand, are lighter and moisture-wicking hot sleeper solutions that help regulate body temperature and keep you cool and dry throughout the night. Bamboo is also naturally antimicrobial, making it a good choice for those with sensitive skin. However, bamboo sheets may be more expensive. Ultimately, the best choice between cotton and bamboo sheets comes down to personal preference and the specific needs of the sleeper.

How Much Cooler Is Bamboo Than Other Fabrics?

While cotton can absorb 27 times its weight in water, the fibers do not allow the moisture to escape easily, so it stays trapped. Thus, when cotton reaches its maximum capacity to absorb moisture, it also loses its temperature-regulating ability, which also means your body heat won’t be able to escape anymore. 

It is said that bamboo is naturally 3 degrees cooler on average than cotton and other fabrics when slept on throughout the night due to the thread count and structure, giving it an exceptional evaporation capacity. When bamboo absorbs moisture, it passes right through and evaporates, making it an excellent hot sleeper solution.

How Bamboo Sheets Can Help You Stay Cool

When it comes to how to stay cool at night, bamboo sheets are known for their cooling properties. Bamboo is a highly breathable material and allows air to circulate freely through it. This is due to the natural structure of bamboo fibers, which are hollow, unlike cotton fibers which are solid. The hollow fibers in bamboo sheets allow for better airflow and moisture wicking, which can help to regulate body temperature and keep the skin dry. Bamboo sheets are also naturally thermoregulating, meaning that they can help to keep the body cool when it is hot and warm when it is cold, making them ideal for use in all seasons.

In addition, bamboo also has natural antibacterial properties, which can inhibit the growth of bacteria and keep the sheets fresher for longer. This can also help to keep the sheets cool as 

bacteria growth can lead to heat and humidity build-up.

woman lying on bed in a beach house

Other Benefits of Bamboo Sheets Over Alternatives


Bamboo is considered hypoallergenic and naturally antimicrobial and anti-fungal, which helps prevent the growth of allergens such as dust mites and bacteria. Additionally, bamboo is also naturally resistant to odors, keeping your bedding fresh and clean. 

Bamboo fibers are also naturally soft and smooth, reducing the risk of skin irritation and itching. When choosing bedding made of bamboo, it is important to check for certifications such as the Oeko-Tex Standard 100, which ensures that the product has been tested and found free of harmful substances. By choosing bamboo bedding, you can enjoy a more hypoallergenic and comfortable sleep environment, free from irritants and allergens.


Bamboo grows quickly and is highly renewable, capable of growing to maturity in just a few years. It requires fewer pesticides and less water to grow, which reduces its environmental impact compared to other crops. This makes it a more environmentally friendly alternative to traditional cotton. 

Soft Yet Durable

Bamboo fibers can be processed into a soft, silky fabric without using harsh chemicals, giving you a super-soft option for bedding that’s also safe and eco-friendly. Furthermore, the durable nature of bamboo means that it lasts longer and requires less frequent replacements, reducing waste and the need for additional resources. By choosing bamboo sheets as a hot sleeper, you can contribute to a more sustainable future and enjoy the comfort and benefits that come with this environmentally friendly choice.

Choosing the Right Bamboo Viscose Sheets

Choosing the right bamboo viscose sheets can greatly impact the quality of your sleep and your overall comfort. When selecting bamboo viscose sheets, consider the following factors:

  • Thread count: This refers to how many threads the manufacturer weaves into a square inch of fabric. Bamboo viscose sheets with a higher thread count tend to be softer and more durable.
  • Weave: Look for bamboo viscose sheets with a sateen or percale weave, as they are known to be soft, silky, and breathable.
  • Quality of the viscose: The quality of the viscose used to make the sheets can impact the durability and feel. Make sure to choose bamboo viscose sheets made from high-quality fibers.
  • Care instructions: Check the care instructions before purchasing to ensure that the sheets are easy to care for and maintain their quality over time.
  • Price: Bamboo viscose sheets can vary greatly in price, so consider your budget when making your choice.

By considering these factors, you can choose bamboo viscose sheets that provide the right balance of comfort, quality, and affordability for your needs — and say goodbye to sleeping hot at night.

Why Trust Cariloha? 

At Cariloha, we’re committed to using high-quality bamboo, ensuring that customers receive products that are soft, durable, and made to last. Our products undergo rigorous testing to ensure the highest standards of quality and comfort. We also have a strong reputation for customer service, providing a great shopping experience and responding quickly to any customer concerns. With all these factors combined, consumers can trust the Cariloha bamboo brand to deliver excellence with care and consideration for the environment and customers.

Additionally, Cariloha is on a mission to elevate sleep quality while saving the planet. We are dedicated to sustainability and responsible sourcing, using only environmentally friendly and ethical practices in our production process. We’re motivated to care for the earth, so our future posterity can enjoy it. Our products are sustainably and ethically sourced, so you can sleep comfortably with the peace of mind that your purchase is helping the world. 

 Shop Now

Ready to sleep cooler, cleaner, and cozier than ever before? Shop our bamboo sheet collections now and discover how our products can elevate your rest. Various colors, sizes, and prices are available to suit your style and budget.