Why do some people sleep hotter than others?

Your body temperature naturally dips as you drift off, signalling to your brain that it's time to sleep. But for some people, that cooling-down process gets disrupted. Some of the most common reasons for this include:

• Metabolism: A faster metabolism generates more body heat, which doesn’t dissipate as quickly when you're lying still under a duvet.
• Hormones: Fluctuating oestrogen and progesterone levels, particularly during menstruation, pregnancy, or menopause, can interfere with the body's temperature regulation. If night sweats are a regular issue, read our guide to learn the causes and helpful tips for keeping cool.
• Your sleep environment: A warm room, heavy bedding, a thick mattress topper, or a partner who radiates heat can all push your core temperature up when it should be coming down. Read our article on the best temperature for sleep to learn the ideal thermostat setting for a better night’s rest.
• Alcohol and spicy food: Both cause blood vessels to dilate, which generates surface heat. Eating or drinking late can make this worse, too.
• Synthetic bedding and sleepwear: Materials that trap moisture rather than moving it away from the skin make it harder for your body to cool itself naturally.
• Your mattress: Some mattress types hold body heat more than others. We’ll cover more on this below.

What is the best mattress for hot sleepers?

Your mattress has more to do with temperature than most people realise. Different materials absorb and release heat in very different ways.

Gel mattresses are a popular choice for hot sleepers because the gel layer actively draws heat away from the body rather than absorbing it. They offer good pressure relief, too, so you're not giving up comfort for coolness.

Latex mattresses naturally sleep cooler than other materials, such as memory foam. Latex has an open-cell structure that allows air to move through it more freely, which helps prevent heat from building up during the night.

Natural mattresses, such as those filled with wool, cotton, or cashmere, are excellent at regulating temperature. Wool in particular has a natural ability to absorb moisture and release it, keeping you drier and more comfortable throughout the night.

For more information on which mattresses are best for hot sleepers, read our cooling mattress guide.

What is the best bedding for hot sleepers?

If you're a hot sleeper, your bedding choices matter as much as your mattress. It’s not just your duvet that matters, either; even your pillow can make a difference. Here are some of the things to look out for:

1. Duvet tog rating: Tog measures warmth. For most hot sleepers, anything above a 7.5 tog in summer is too much. A 4.5 tog duvet is a reasonable warm-weather option, or for those who prefer even lighter coverage, a lightweight 2.5 tog can be sufficient. If you’re using a 9 or 13.5 tog duvet in the summer, this is likely to be the cause of your overheating in bed.
2. Duvet filling: Down and feather duvets can trap heat. Instead, opt for wool-filled duvets. Wool regulates temperature well and wicks moisture effectively. Bamboo and eucalyptus (Tencel) fillings are increasingly popular for hot sleepers because they're lightweight and breathable. Synthetic microfibre is best avoided if you sleep warm, as it tends to create a sweaty, sealed-in feeling.
3. Sheets and pillowcases: Choose pillowcases and bed sheets made from cotton percale rather than cotton sateen; the lighter, crisper weave feels cooler on the skin. Linen is even better, as it’s breathable and gets softer with every wash. Bamboo sheets are another great option, naturally soft, moisture-wicking, and refreshingly cool to sleep on.
4. Pillows: Heat doesn't just build up under your body. Your head generates a significant amount, too. Memory foam pillows hold heat in the same way memory foam mattresses do. If you tend to wake up regularly with a hot, damp pillow, try a latex or wool option instead.

What to wear to bed

Sleepwear is easy to overlook, but it can make a real difference to how comfortable you feel at night. Loose, lightweight fabrics like cotton or bamboo are often recommended because they’re breathable and help absorb moisture. Synthetic materials such as polyester or nylon, on the other hand, tend to trap heat and moisture against the skin.

Some people prefer sleeping without sleepwear, which allows sweat to evaporate directly from the skin. If you do, natural bedding like cotton or linen sheets can help keep things cool. You can also try wearing wool socks. Warming the feet can help your body release heat and may even help you fall asleep a little faster.

How to create a cooler sleep environment

Getting the room right before you get into bed makes a real difference. Here are some of the best bedroom tips for hot sleepers:

1. Keep the room cool: A bedroom temperature of around 16–18°C (60–65°F) is generally considered ideal for sleep. It may feel cooler than you’re used to, but your body temperature naturally drops as you drift off, and a slightly cooler room helps support that process. If you have air conditioning, try setting it before bed to cool the room down in advance rather than running it all night, which can sometimes feel drying or disturb your sleep.
2. Ventilate the room: Open windows before bed to let warm air out and cooler night air in. If noise is an issue, a fan can be a good alternative. While it won’t lower the room temperature, the moving air helps sweat evaporate from your skin, which can make you feel cooler and more comfortable as you fall asleep.
3. Block out daytime heat: In summer, keeping blackout or thermal curtains closed during the hottest part of the day can help prevent heat from building up, so your bedroom stays cooler by the evening.
4. Keep electronics out: Laptops, TVs, and phone chargers all generate heat. A bedroom full of devices running overnight is warmer than it needs to be.
5. Sleep position: Sleeping on your back with your arms slightly away from your sides allows heat to escape from your body more easily, while curling up or sleeping with you’re your limbs tucked close in traps body heat.

How your evening routine can affect sleep temperature

Some of the most effective ways to stay cool at night aren’t about what you buy, but what you do in the hours before bed. Small habits in your evening routine can sometimes interfere with your body’s natural cooling process, making it harder to settle comfortably once you’re under the covers. Here are some of the top tips for cooling yourself down before bedtime:

• Eat earlier: Digestion generates heat. A large meal close to bedtime means your body is working hard to process it exactly when it should be winding down. Eating at least two to three hours before bed gives your digestive system time to settle.
• Avoid alcohol: Alcohol before bed dilates blood vessels and raises skin temperature, which is why you often wake up in the small hours feeling overheated after a drink or two.
• Don’t exercise too late: Exercise raises your core body temperature, and it takes a few hours to come back down. A run or a gym session in the evening can leave you too warm to sleep comfortably. Morning or lunchtime exercise may be better for hot sleepers.
• Have a cool shower before bed: A lukewarm (not cold) shower in the hour before bed can help lower your core temperature. A very cold shower can actually have the opposite effect; the body responds to extreme cold by raising its temperature in response.
• Stay hydrated: Sweating is your body's cooling system, and it works better when you're properly hydrated. Staying hydrated during the day means your body can regulate temperature more effectively at night. Avoid drinking large amounts right before bed, though, so you’re not getting up constantly during the night.

For more tips on staying comfortable at night, take a look at our how to stay cool when sleeping infographic.

Sharing a bed when you have different sleep temperatures

This is a common issue for couples. One person feels too warm while the other can’t get comfortable without extra warmth. Finding a balance can take a little trial and error, but a few simple changes can help.

• Try separate duvets: This Scandinavian sleep method is surprisingly effective. Using two single duvets on a double or king-sized bed means each person can choose the tog rating and filling that suits them best.
• Use a dual-zone electric blanket: In colder months, a dual-zone electric blanket can work well. One side can be switched on for warmth, while the other stays off for the partner who prefers a cooler sleep.
• Consider a split mattress: If you’re buying a new mattress, look for options with different support or materials on each side, like a zip and link mattress. Some designs also include cooling features that can help regulate temperature across the bed.

Sleeping hot doesn’t have to be a nightly battle. The right mattress and bedding, combined with a cool bedroom setup and simple evening habits, can make a real difference. Even small tweaks help your body regulate temperature naturally, so you can sleep more comfortably and wake up feeling refreshed.