Medically the evaluation by Deborah Weatherspoon, Ph.D., R.N., CRNA — written by Sophia Breene — updated on august 26, 2020

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You are watching: How to stay cool while sleeping without ac


We’ve all been there: you’re tossing and turning in bed, struggling because your sweat has you almost glued to the sheets. It. Is. Awful. And not an excellent for that ideal sleep temperature.

The obvious solution because that cool, calm, and also REM-ful sleep is an waiting conditioner. Yet AC uses loads of energy and also jacks up your monthly electrical bill. So what’s an environmentally responsible, budget-conscious sleeper come do?

Here room some tried-and-true DIY methods to cool a room and avoid sleeping in the warm on those sticky summer nights.


Tips because that cooling a room fast

1. Be creative with fans

If you believed fans were simply for blowing hot air around, think again! point box fans out the home windows so lock push warm air out. Change ceiling fan setups so the chisels run counterclockwise, pulling warm air up and out rather of just twirling it around the room.

2. Create a cross-breeze

Even an ext box fan pro tips: position a fan across from a home window so the wind from outside combines with the pan to make a cooling cross-breeze. Collection up multiple fans about the room to do the airflow even an ext boisterous.

If the noise from open up windows keeps friend up and the pan noise isn’t enough to cover it, shot a sound machine (maybe with forest noises!).

3. Walk old-school

Remember when refrigerators were iceboxes that consisted of actual blocks of ice? more than likely not. But this stay-cool cheat is directly out the the icebox era.

Make a DIY wait conditioner by put a shallow pan or key (a roasting pan works nicely) complete of ice cream in front of a fan. The breeze will pick increase cold water native the ice’s surface as the melts, producing a cooling mist.

4. Say no to to run electronics

We know that ideal sleep needs cooler temps. Those ever-running computers, the TV friend left on, all the devices you offered just prior to bed — those electronic devices generate heat.

If girlfriend don’t need it top top overnight, unplug it. Just make certain to store your surging protectors plugged in because that storm protection.

5. Relax your inner Tarzan

Feeling ambitious (or just really, really hot)? Rig increase a hammock or collection up a basic cot. Both varieties of bed space suspended on all sides, which increases airflow.

6. Acquire low

Hot waiting rises, so set up your bed together close come the ground as feasible to win the heat.

In a one-story home, to draw the mattress down from a resting loft or high bed and put it on the floor. In a multifloor residence or apartment, sleep on the ground floor or in the cool basement rather of top top an upper story.

7. Revolve off the lights

This guideline is pretty self-explanatory. Irradiate bulbs (even environmentally familiar CFLs and also LEDs) provide off heat. Fortunately, in summer it stays light till 8:00 or 9:00 in ~ night.

Take benefit of natural light as lot as possible. Save rooms cool after dark by utilizing lights minimally or no at all (romantic candlelit dinner, anyone?).

8. Store the irradiate out during the day

If the daytime sunlight is transforming your house into a toaster oven, that warmth will linger in ~ night. Keeping your drapes and blinds closed throughout the job will store your room cooler and enable it to cool down much more quickly once you fight the hay.

9. Hang out

Cool a whole room through hanging a wet sheet in prior of an open up window. The breeze punch in will certainly quickly lug down the room’s temperature.

10. Store the range off

Summer is not the time to whip increase a piping warm casserole or roast chicken. Instead, chow under on cool, room-temperature dishes (salads room clutch) to stop generating any much more heat in the house. If warm food is in order, fire increase the grill rather of transforming on the oven.

11. Camp at home

Got access to a for sure outdoor space like a deck, courtyard, or backyard? practice those camping an abilities (and continue to be cooler) by pitching a tent and sleeping al fresco.


12. Choose cotton

Save the ooh-la-la satin, silk, or polyester sheets for cooler nights. Light-colored bed linens made of lightweight cotton (Egyptian or otherwise) or linen are breathable and excellent for fostering ventilation and airflow.

In the heat, noodle jammies will assist you fall asleep faster. And also according come research, they’ll soothe you into the deepest, most restorative sleep stage much better than bulkier fabrics choose wool.Shin M, et al. (2016). The effects of fabric for sleepwear and bedding on sleep at ambient temperature of 17°C and also 22°C. Https://www.dovepress.com/the-effects-of-fabric-for-sleepwear-and-bedding-on-sleep-at-ambient-te-peer-reviewed-fulltext-article-NSS

13. Feeling the (freezer) burn

Stick her sheets in the fridge or freezer for a few minutes before bed. (Place lock in a plastic bag very first — unless eau de frozen pizza is her fave aromatherapy scent.)

Granted, this won’t keep you cool all night, but it will provide a short respite indigenous heat and also humidity.

Pro tip: Freezing your socks is another good cool-inducing trick.

14. Get cold comfort

Here’s a year-round tip for keeping utility prices down: buy a hot water bottle. In the winter, fill it v boiling water because that toasty toes there is no cranking up the thermostat. During the summer, stick it in the freezer to develop a bed-friendly ice cream pack.

15. Sleep like an Egyptian

Those Nile-dwellers knew just how to do it right. The “Egyptian method” involves dampening a sheet or bath towel in cool water and using it as a blanket. Place a dried towel under her body to protect against soaking the mattress.

16. Acquire loose

Less is definitely more when it comes to summertime jammies. Pick a loose, soft noodle shirt and also shorts or underwear.

Going complete nude throughout a heat wave is (unsurprisingly) controversial. Some people think it helps keep them cool. Others claim going au naturel means sweat continues to be on your body instead of being wicked away by fabric.

17. Tie up your hair if that long

If your hair is long, you’ve most likely felt the warm scarf it can produce while you’re sleeping. Tie it earlier with a hair-friendly scrunchie that won’t reason breakage while friend sleep. Your now-cooler neck will say thanks to you.

18. Pamper your pulses

Need come cool down stat? apply ice packs or cold compresses to pulse clues at your wrists, neck, elbows, groin, and ankles and also behind your knees.

Keeping a spray party of water adjacent can soothe your balmy skin as soon as you acquire up to pee too.

19. Cool in bed

Try a cool pad pillow topper. It’s energy-efficient and adds one extra-plush, at sight cushy layer to her bed. Study has shown that this toppers have sufficient of a cooling result to placed a damper on warm flashes, therefore it provides sense the they’d perform the same for approximately heat.

20. Take under the pillow fluff

If you normally smoosh her head top top a big, fluffy pillow, think about swapping that pillow because that a lighter, less dense version. Her head has tendency to maintain heat, and surrounding it with fluff can keep warmth from escaping.

21. Rotate that unfluffy pillow

Wake increase soaked? acquire in the habit of turning your pillow to that sweet, sweet cool side when you feeling it’s gained too toasty.

22. Dress light

The best bedtime ensemble is key. Cooling PJs space made with moisture-wicking fabrics favor cotton and also bamboo or high-tech synthetics like CoolMax that avoid nighttime overheating.

23. Fill up the tank

Get a foot up on hydration by drink a glass the water prior to bed. Tossing and turning and sweating at night can result in dehydration, so acquire some H2O in the tank beforehand. (Pro tip: just 8 ounces will execute — uneven you’re really right into those 3 a.m. Restroom runs.)

24. Soak in it

When you’re sweat-soaked, the last thing you can want to execute is soak in a heat bath. Yet surprisingly, that works, follow to a 2019 study.Haghayegh S, et al. (2019). Before-bedtime passive body heater by warmth shower or bathtub to enhance sleep: A systematic review and also meta-analysis. DOI: 10.1016/j.smrv.2019.04.008

The warmth of the water sends out a sirloin of blood to her hands and feet, whereby the veins are ideal under your skin. This lets off extra heat and cools her bloodstream. Ideally, hop in the tub 1 to 2 hours prior to bed to offer your body time come cool off prior to you slip between the sheets.

Of course, if you’re also sticky to sleep, a cold shower could be much more appealing. Stand under a currently of cool H2O brings down your core body temperature and also rinses turn off sweat (ick) therefore you deserve to hit the hay emotion cool and clean.


When you sweat-soaked, the last point you can want to do is soak in a bath tub of warm water. But, surprisingly, it works.

25. Prevent the “meat sweats”

Instead that big, heavy meals, walk for smaller, lighter dinners, i beg your pardon are less complicated to metabolize. The takes a lot an ext energy for her body to break down protein 보다 fats or carbs. So swap that large steak because that a platter of fruits, veggies, and legumes.

Also protect against eating hefty meals and consuming alcohol because that 2 to 3 hours prior to bedtime because that optimal cool potential.

26. Relocate your workouts away from bedtime

Exercise has actually been displayed to assist you sleep better. Yet if you’re apt to get energetic late in the work or evening, take into consideration moving your Jazzercise previously in the day so you don’t lug that hot bod come bed prior to it cools down.

27. Hog the bed

Sleeping alone has actually its perks, including plenty of an are to big out. Snoozing in spread-eagle position (with your arms and also legs not poignant each other) is ideal for reducing human body heat and also letting air circulate roughly your body.

Hit the hay in this sleep position to keep your limbs from acquiring super sweaty.

28. Save the critters in their very own beds

This one can be a difficulty if you’ve gained cuddly pets wait to cuddle up v their big, hot bodies. If you can resist their puppy-dog eyes, try to have actually them sleep in their very own separate beds (or at least at the bottom the yours).

29. Go rustic

When temperature soar, profession in the extra-comfy mattress because that a minimalist straw or bamboo mat. This all-natural resting surfaces are less comfortable, yet they don’t retain warm like a puffy, cloth-covered mattress.

30. Get an innovative with grains

Rice and also buckwheat aren’t just for eating! These cupboard staples can also keep friend cool on warm nights.

Stock up on buckwheat pillows, which nothing absorb warmth like noodle or down. Because that a cold compress ~ above really warm nights, fill a sock with rice, tie the off, and also stick the in the freezer for an hour or so. The compress will stay chilly for up to 30 minutes — definitely enough time to nod off.

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Sleep is necessary for your health. And greater temperatures can lead to insomnia.Bjorvatn B, et al. (2018). The association in between insomnia and bedroom habits and bedroom characteristics: an exploratory cross-sectional examine of a representative sample the adults. DOI: 10.1016/j.sleh.2017.12.002 If your nighttime regime starts to feel choose Joe vs. The Volcano, that time to obtain your cool bedtime strategy in gear.

Here’s the lowdown top top the best strategy to sleeping in the heat:

Make her bed a haven of chill through fans, extra airflow, and also low light.Stay on lower levels in your home and minimize warm from electronics and also ovens.Opt because that light clothing, bedding, pillows, and also mattress pads to save things cooler.Maintain some room away native pets, sleep partners, and also even your very own hair.Stay hydrated and avoid hefty foods and alcohol right before bed.Use DIY methods like water bottles, spray bottles, showers, and also a DIY wait conditioner to hack your an are for maximium cool potential.