Latest news with #sleepExperts
Yahoo
24-07-2025
- Health
- Yahoo
Wide Awake at 3 A.M.? Here are 9 Tricks to Help You Fall Asleep Fast, According to Sleep Experts
You've probably been here before: It's 3 a.m., you're awake for reasons you can't explain, and now you can't fall back asleep. When you wake up either naturally or unnaturally and can't fall back asleep afterward, this can cause stress and anxiety that keeps you awake and, of course, can cause you to miss out on precious sleep for your overall health. Should you continue tossing and turning and hoping for the best, or get out of bed to do something that makes you sleepy again? The best course of action lies somewhere in the middle. Here's what sleep experts recommend doing (and avoiding) if you wake up in the middle of the night and need help falling back to sleep. Get in a Good Headspace There are few things worse than waking up in the middle of the night, whether from anxiety or another reason, and not being able to fall back asleep. But waking up in the middle of the night can be part of a normal sleep cycle (and normalizing this can help). 'Everybody wakes up in the middle of the night,' says Philip Lindeman, MD, PhD. 'Normal sleep cycles are such that we all enter at least a very shallow phase of wakefulness several times per night.' This cycle can include interludes of getting up to use the bathroom and then going back to sleep. In fact, Lindeman adds that you may not even remember many of these awakenings happening. Lindeman first recommends getting yourself in a good headspace if you're awake in the middle of the night and anxiously wondering how to fall back asleep. 'Try guiding yourself into a 'happy place,' 'flying' over a place you like, or even 'walking' there if it helps,' says Lindeman. 'Don't worry if your eyes are open or closed because it doesn't matter. What matters is that the room is dark.' Lindeman says to 'let your mind wander and do your best to stay there,' which can lull you into sleep." Don't Turn the Lights On Some causes of nighttime waking include nightmares, night terrors, environmental noise, or light disturbances. Lindeman cautions against turning on a light, eating, drinking, or taking medicine unless you're in pain (such as being sick with a virus and unable to fall back asleep because of it). If you're waking up because of light flooding into your room at night, whether from a full moon or poor lampost placement, invest in a good set of blackout curtains or a quality eye mask. Both of these can help block out light disturbances at night or during the day if you're someone like a shift worker who has to work late into the night. Bright light can repress melatonin production and disrupt your circadian rhythm. Try Simple Relaxation Techniques Clearly, middle-of-the-night waking is common and far from unavoidable and is typically fine if we can get back to sleep without much of a problem. However, when nighttime waking is caused by stress, anxiety, illness, hunger, discomfort, or changes in your sleep routine and sleep environment, soothing the underlying issue can help, explains clinical psychologist Carolina Estevez, PsyD. 'You can also try relaxation techniques such as deep breathing or progressive muscle relaxation,' she adds. Some research has shown that slow breathing, together with healthy sleep hygiene and habits, may be more effective for insomnia than interventions like hypnosis or prescription medications. One breathing exercise called 4-7-8 breathing, which involves an elongated exhale, helps deactivate your stress system and activate your rest and digestion system. To do this, inhale through your nose for a count of four, hold your breath for seven counts, and then exhale through your mouth for eight counts. Go to Another Room to Lie Down Lindeman adds that it's important not to force sleep, which he says can have the opposite effect. If more than 20 minutes have gone by and you're still lying awake in bed, Estevez suggests getting up and going into another room that might help calm your mind. Ideally, this is a room with a couch or even another bed where you can lie down and encourage rest. If you're really struggling to fall back asleep, you can try taking a hot bath or diffusing lavender oil in your bedroom, but these should be a last resort since the act of turning on lights or looking for things to help might, in turn, wire your brain more. Avoid Electronics Avoid your cell phone and TV. 'Don't open your phone, tablet, or computer,' Lindeman says. 'It's the worst thing you can do because the wavelength of light emitted will bottom out your melatonin levels.' If you must do something to distract your mind, try to read a physical book instead. Since blue light and bright light stop melatonin production, which is essential to making you feel sleepy, playing around on your phone or putting on a Netflix show can cue your body further for wakefulness. Avoid Checking the Time While you may be curious how much longer you have to sleep, it's best to not check the time when waking up in the middle of the night. Seeing what time it is can cause anxiety and keep you from falling back asleep. So, if you have regular nighttime awakenings that leave you awake for long periods of time, you may want to consider removing any clocks from your room (or at least keeping them out of your sight). Try a Sound Machine If noise is keeping you up, try a sound machine. A sound machine blocks out sounds that could rouse you in the night. Whether you prefer white, pink, or brown noise or ocean waves crashing, these sounds can help you fall asleep and may help you stay asleep if noises are causing you to wake up. Earplugs may also be an option to consider to block out noise. Get More Physical Exercise in the Day We all know how good it feels to get into bed after a day of hard physical labor or a good workout. Most of the time we follow up a day like this with the phrase, "I'm going to sleep good tonight." Well, turns out there is a correlation between exercise and getting better, uninterrupted sleep. Estevez says that incorporating regular physical activity into your day can help promote better sleep quality at night and prevent occurrences of nighttime waking and sleeplessness. Avoid strenuous exercise in the hours leading up to bed, but you can incorporate some bedtime stretches into your routine to unwind. Speak With a Health Professional If waking up in the middle of the night and not being able to fall back asleep is affecting your mental health or daily functioning, and you've tried all of the above to no avail, an underlying medical sleep condition, like insomnia, could be at the root of the problem. "Speaking with a health professional may be helpful in developing an individualized treatment plan," Estevez says. However, be sure to practice good sleep hygiene, keep a regular sleep schedule, and avoid stimulating activities at night, like scrolling your phone before bed or working out late. Related: 14 Bedtime Podcasts That Will Bore You to Sleep in Minutes Read the original article on Real Simple
CNET
06-07-2025
- Health
- CNET
Stuck in a Lazy Laundry Cycle? Here's When You Should Actually Wash Your Sheets
There's nothing better than sliding into bed after a long, exhausting day. However, that feeling of comfort and calm can only hit its peak when your sheets are truly clean. If it's been a while since you last washed your bedding, you might be curling up in more than just cozy linens. Bedding can quietly collect all kinds of stuff you don't want to think about too often, like sweat, dead skin cells, body oils and dust mites. Your pillowcases may be even worse, especially if you wear makeup, use hair products or apply skincare at night. Over time, that buildup can lead to skin irritation and even disrupt your sleep quality. According to sleep experts, the sweet spot for washing your sheets is about once a week, give or take depending on your habits. Not sure where to start? Whether you're new to doing laundry or just want to make your routine a little more efficient, these six tips will help you clean your bedding properly and keep your sleep space feeling fresh and healthy. How often should I change or wash my sheets? The common rule of thumb is to wash sheets every other week. Ideally, sleep experts recommend changing sheets every week but agree that every two weeks is the absolute longest one should go sleeping on the same set of sheets. When to wash all bedding Bedding type Frequency Sheets Once a week or every other week Pillowcases Once a week or every other week Duvet covers Once a week or every other week Comforters Once a month or every other month (or more frequently if you sleep with pets) Duvet inserts Once or twice a year Mattress pads Every three to four months Why do we wash our sheets and bedding? Hygiene is always important, even with our bedding. If you can't see stains or smell any odor, it doesn't mean your sheets are clean. Sheets can accumulate dead skin, mites, animal dander, pollen, makeup, bodily secretions and more grime, which may cause discomfort or skin rashes. One of the biggest reasons to regularly clean sheets is because of sweat. In a May study, 41% of participants reported experiencing night sweats in a month and generally, people tend to run hot when covered in blankets or living in warmer climates. Sweat can soak into the sheets which can clog up the fibers and make the sheets smell. You should wash your sheets more often if you tend to sleep with your pet. Elena Grigorovich/EyeEm/Getty Images You should also wash your sheets more often if: You have allergies or asthma You have sensitive skin You sweat or overheat frequently You sleep naked You sleep with a pet You eat in bed You get in bed before showering You lay in bed wearing clothes you wore out in public You have an infection or open wound that touches the bedding What's the best way to machine-wash my sheets? Most bedsheets are machine washable and aren't much of a hassle to clean. Cotton and linen bedsheets are especially easy, while silk and satin are a bit more temperamental, requiring cold temperatures and slow spin cycles. It's best to always check the care tag on your sheets but this is the best method to machine-wash the majority of sheet sets: 1. Don't overwhelm the machine It can be tempting to just throw every pillowcase, fitted sheet and comforter right into the machine but throwing everything in at once may be too much and you may not get a good clean. I recommend washing the fitted and flat sheets together with your pillowcases and then washing any heavier comforter, quilt or throw blanket separately. Definitely don't throw in any clothing or towels with your bedding because it could leach color or have buttons and zippers that will damage delicate sheets. Bulkier items like duvet covers should be washed alone. iso_petrov/Getty Images 2. Check the label I always recommend checking the care label for the ideal washing temperature because some fabrics can shrink in the wash. It's best to use the hottest temperature the sheets can tolerate because hot water most effectively kills germs and bacteria. Colder cycles may not fully get rid of the grime. Polyester blends are best in warm water, while cotton can tolerate hot water. Silk and satin sheets should be washed on a cold, gentle cycle. 3. Separate by color Separate your sheets by color to preserve the colors and prevent dye from transferring. This means that you should make sure to put light-colored and dark-colored sheets together before washing. 4. Check bedsheets for stains Stains are better when cared for pre-wash, so take a few minutes to examine your sheets or pillowcases for stubborn blemishes. You can use a gentle dish soap and water, or baking soda and water mixture to let sit for a few minutes if you spot a dark mark or makeup stain. 5. Measure out detergent Less is usually more when using detergent. Too much detergent can lead to the machine using excess water or cause buildup in the washing machine's pipes. Most detergents are acceptable to use on cotton and linen sheets but choose a detergent for delicate fabrics to wash silk and satin sheets. There are many silk or satin-friendly detergents on the market. A good rule of thumb is to use 2 ounces (1/4 cup) or half a cap full of liquid laundry detergent for a regular-sized load of bedding. You can also use 4 ounces (1/2 cup) or 1 full cap of liquid laundry detergent for a larger load of bulkier items. I also recommend skipping the fabric softener because it can weaken the fabric. 6. Dry completely For most sheets, you can use the dryer on low to medium heat. Satin and silk sheets would do best to air dry because they can be easily damaged even on a low-heat dryer cycle. You can also throw in a few dryer balls with your bedding because they allow gaps, helping the bulkier sheets to dry more quickly and evenly (I always hate when I think I'm finally ready to make my bed and I realize one whole section is still damp from being bundled up). You can avoid cleaning your bedsheets as often by making it a habit to not eat in bed, not sleeping with your pet and only cuddling down in the sheets after a shower. It may seem like a hassle to strip your bed every week but it's well worth the extra effort, so you can sleep and relax a little easier. For more hacks, check out how to remove makeup stains from bedding and our sleep experts' favorite bed material. Can you wash sheets and clothes together? While you can wash sheets and clothes together, many experts recommend washing them separately to prevent clothes from getting caught in the sheets and not being washed thoroughly. Sheets may also have different washing instructions from clothes so washing them separately can help preserve the different fabrics and prevent damage. More cleaning and laundry tips
The Sun
02-07-2025
- Lifestyle
- The Sun
List of the best supermarket pyjamas to keep cool this summer including ‘super comfy' Tesco set & prices start from £10
THE whole country is currently experiencing soaring temperatures, which is making getting a decent night's sleep more difficult than ever. And if you're anything like me, I never sleep naked so finding a pair of pyjamas that won't leave you waking up in a pool of sweat can be an absolute game changer. Staying cool in the prime British summer can be gruelling at the best of times, but when your fan starts circulating hot air and your bedroom feels as hot as Death Valley (mine certainly has this week) then the chances of a good sleep are pretty slim. And contrary to popular belief, according to sleep experts, sleeping naked doesn't actually help when it comes to beating the heat. Instead, covering up is proven to help you cool-down, so if you're having restless nights, then now is the time to reassess your nightwear. Think breathable, light-weight materials such as cotton, linen and silk. Plus the fit is important too, loose cuts, shorts and sleeveless sets are best for allowing your body to regulate in temperature, rather than trapping the heat in. Luckily, our favourite supermarket brands have got a wide range of budget-friendly pyjama sets that'll help you get your full 8-hours, without compromising on style too. And, you can pick them all up whilst doing the weekly food shop. This pyjama set from F&F at Tesco is made from a lightweight cheesecloth fabric, making it ideal for hotter temperatures. The top is loose and airy, offering a breezier feel, while providing more coverage than a cami, thanks to its cap sleeves. Plus, the matching shorts have a comfortable elastic waistband. They've earned a five-star rating online, one happy customer wrote, 'Absolutely love them, cool and comfy'. At just £20 for the set, they're a great value buy and the classic blue and white stripe is a timeless print that'll be stylish for many seasons to come. And if you don't have a superstore nearby, you can now shop F&F Clothing online too! 9 Cami, £14 - BUY NOW 9 Gingham seems to be everywhere at the moment, and this pink check set from Marks & Spencer instantly stood out to me. With frilled edges and tasselled drawstrings, they're a stylish pair with extra attention to detail. Made from pure cotton, the cami, with adjustable straps and the elasticated shorts are a great option for keeping cool on hotter nights. And warm weather doesn't mean compromising on style, the brand also offers several other pieces in the same check print, including a tie-front top, trousers and a night dress. So if you love the style, why not get the whole set and wear it all year round. Pyjama Set, £22 - BUY NOW If, like me, you're into a graphic print, then TU at Sainsbury's has got you covered. Sainsbury's shoppers have been going wild and the supermarket's graphic printed pj sets have taken social media by storm, with some TikTok videos reaching over 4.1M views. When I saw this set, I gasped. Not only is it perfect for a good night's sleep, with boxy sleeves and oversized shorts but the print is so stylish that I think it could even double up as a holiday co-ord or beach cover-up. Stay cool in more than one way and get more bang for your buck too. One TikTok user commented 'Omg giving Eleanor Bowmer vibes' and I couldn't agree more. And the best part is, this set is also a part of the 'mini-me' range so you can match with your kids too, cute! 9 Satin is also a great material for keeping cool at night, this set from F&F feels more grown up and sophisticated with a delicate floral print and lace detailing. Again, the shorts have an elasticated waist and the cami has adjustable shoulder straps so you can control how loose it is. If you love the print, it's also available in a night-dress, plus there's a matching robe which is not only stylish but practical for if you want to cover up a little before bed or on early mornings. If you want to go sleeveless but like a little more support, then this ditsy-floral set from George at Asda is for you. The round-neck vest shape with wider straps offers more support along with the ribbed material, but it's light enough that you'll still keep cool. Plus, this ditsy floral print is everywhere at the moment, with more expensive versions from the likes of Skims and Lounge, this alternative is much more budget-friendly and shoppers agree, taking to TikTok with "Run, don't walk" comments. And you could even double-up and wear the vest as daywear. It also comes in a blue shade too, but it's not online at the moment so be sure to check your local store. Pyjama Set, £13 - BUY NOW This is the cheapest set of the bunch, at just £13. Graphic t-shirts and stripes are two of summer 2025's biggest trends, and rolled into one for this t-shirt set, which looks far more expensive than its price tag. They've got a 4.3 star review with one customer raving 'Lovely quality, nice lightweight fabric, cool short pyjamas'. I'd recommend sizing up in these for a slightly oversized feel that'll keep you from sweating throughout the night. Cami, £12 - BUY NOW Marks & Spencer have created this set with hotter nights in mind. They're from the brand's Body collection and contain moisture-wicking technology which is designed to keep you cool all night long. The scrunch tie detailing on the back is a lovely touch and like most M&S pyjama sets, there's an alternative top and trouser, made from the same cooling material. The shorts have a drawstring fastening on the inside, but shoppers have recommended sizing down in the top which comes up slightly large.
Yahoo
18-06-2025
- Health
- Yahoo
Sleep Experts Just Shared The Morning Habit You Should Avoid In Order To Get Better Sleep, And I'm Feeling Very Called Out
You've likely heard that a good night of sleep starts in the morning, and sleep experts agree with this statement wholeheartedly. This is because of our circadian rhythm, or our body's natural sleep-wake cycle, which is a 24-hour process. 'The circadian rhythm, your internal biological clock, operates on a roughly 24-hour cycle and dictates when you feel awake or sleepy, largely influenced by light exposure,' explained Dr. Chester Wu, a double-board certified psychiatrist and sleep medicine specialist. 'Health behaviors in the morning reinforce a strong circadian rhythm, promoting wakefulness during the day and sleepiness at night.' Conversely, according to Wu, irregular sleep patterns, excessive evening light exposure and sedentary lifestyles can disrupt this rhythm and sleep pressure balance, leading to sleep issues. Considering they've dedicated their careers to helping people sleep better, it's safe to say the morning routines of sleep doctors are ones we want to emulate. So, what do sleep experts avoid doing in the morning to ensure they get a good night's sleep? They never lie in bed after their alarms go off. Related: "People Don't Understand How Dangerous It Can Be" — 19 Seemingly Safe But Actually Dangerous Things People Do All The Time Staying in bed after your alarm goes off can be doing more harm than good. Related: Boyfriends Are Sharing What They Never Knew About Women Until They Started Dating One, And These Discoveries Are Pure Relationship Gold In what may be the most unrelatable (but definitely smart) action ever, sleep doctors don't lie in bed, scrolling on their phones for 15 minutes before dragging themselves out of bed. 'I try not to linger in bed because I definitely feel like that causes me to feel more lazy or groggy,' Wu said. Chelsie Rohrscheib, a neuroscientist and sleep expert, also doesn't do this. 'I never stay in bed and do activities that aren't related to sleep and intimacy. This means when I wake up, I get out of bed immediately and go somewhere else in my house,' she said. 'This helps to maintain my brain's association that the bedroom is only a place of rest, which promotes high-quality sleep.' 'I never remain in my dark bedroom,' added Dr. Chris Winter, a neurologist and sleep health expert. 'It is essential to get into the light. Light effectively shuts off your brain's production of melatonin and lets your body know the day has begun.' While not lying in bed was the most popular tip among the sleep experts we consulted, Carleara Weiss, a sleep specialist and research assistant professor at the University at Buffalo, State University of New York, gave a slightly different answer: For her, in addition to getting up as soon as she wakes up, she makes sure not to sleep in. 'The reasoning for that relates to the circadian rhythms,' Weiss said. 'Regular wake-up times help the biological clock regulate physiological functions, not just sleep. Sleeping in on the weekends leads to social jet lag and causes difficulty concentrating, fatigue, irritability, and headaches.' Dr. Raj Dasgupta ― a physician who is a quadruple board-certified physician in internal medicine, pulmonary, critical care and sleep medicine ― is also wary of sleeping in. 'While occasionally sleeping in is unlikely to have a lasting impact on your overall sleep quality, it may affect your ability to fall asleep later in the evening,' he said. 'Maintaining a consistent sleep schedule, where you wake up and go to bed at the same time every day, is really important for ensuring you have a good night of quality sleep.' What do sleep doctors do in the morning instead? We know what they don't do in the mornings. So, what do sleep doctors do? One thing that came up consistently was ensuring they were exposed to light early in the morning. 'One of the first things I do in the morning, usually within 30 minutes of waking, is exposing myself to natural sunlight by going outside or sitting by a window,' Rohrscheib said. 'Light during the day is very important for keeping our circadian rhythm well-regulated. Studies have shown that a lack of sunlight exposure can reduce the quality of your sleep, contribute to insomnia, and negatively impact mood.' Dasgupta also makes sure to get sun exposure first thing in the morning. 'Getting sunlight exposure first thing in the morning upon waking up can increase alertness and energy during the day, leading to improved sleep at night,' he said. Another big tip that came up? Exercise. 'Getting active quickly is a fantastic way to signal to your brain that the day has begun,' Winter said. 'The exercise does not have to be particularly intense. I start my day off by walking my dogs every day or walking with my wife to work.' Interestingly, another thing Winter always makes sure to do is make his bed. 'It's not only symbolically powerful, but it's also a great deterrent for individuals who might want to slip back into bed during the day and feel the napping might adversely affect their sleep the upcoming night,' he said. As far as we're concerned, the fact that sleep doctors don't say anything about giving up coffee is a big win. As long as we can have our coffee, we don't mind dragging ourselves out of bed before checking emails and scrolling through Instagram. This article originally appeared on HuffPost. Also in Goodful: Therapists Are Revealing The Moments That Made Them Break Their "No Judgment" Rule, And I'm Honestly Speechless Also in Goodful: 25 Eye-Opening Confessions From A Trauma Therapist That Changed The Way I Think About Mental Health Also in Goodful: Medical Professionals Are Sharing "Mundane" Things That Actually Make So Many People Sick
CNET
13-06-2025
- Health
- CNET
How to Cool a Memory Foam Mattress
Memory foam is one of the most popular types of mattresses, as many sleepers enjoy its hugging and pressure-relieving qualities. It also excels at isolating motion, which is ideal if you share the bed with a restless partner who tosses and turns all night. However, one of the main drawbacks of memory foam is its heat retention. Due to memory foam's viscous, tightly packed structure, your body heat can get trapped inside. The mattress can feel overly warm as you sink into its layers and the foam conforms around you. This can negatively impact your sleep, especially during the warmer summer months. While it may not be an issue during colder seasons, you might experience overheating as temperatures rise this summer. Don't sweat it; we have solutions. Here are five tips tested by CNET's sleep experts to help you cool down your memory foam mattress. Tips to cool your memory foam mattress 1. Keep your bedroom cool Memory foam is a temperature-sensitive material that changes based on your bedroom environment. In a warm room, the foam softens, allowing you to sink deeper into its layers. This creates that cozy feeling memory foam lovers desire, but it also means the foam will retain more body heat, making you warmer. Conversely, a memory foam mattress in a cooler bedroom will feel slightly firmer, keeping you more on the surface. It promotes better heat dissipation, helping you stay cooler while you sleep. Keeping your bedroom cool is key to a good night's sleep. Experts suggest setting the bedroom temperature to around 65 degrees Fahrenheit (18.3 degrees Celsius) for optimal sleep quality based on our circadian rhythms. You'll probably need to rely on your air conditioning during the summer months to achieve this. I live in an older home without AC. To combat the warm summer nights, I use blackout curtains, a portable Hisense air conditioning unit and Cozy Earth's cooling silk comforter. It has worked like a charm. Aly Lopez/CNET Dr. Caroline Leaf, clinical neuroscientist and Beautyrest partner, explains why this is important. "Your circadian rhythm is your mind's internal 24-hour clock that regulates the sleep-wake cycle. One of the most powerful external cues for this rhythm is temperature. A drop in body temperature signals the mind that it's time for rest. Sleeping in a cooler room helps signal your body to initiate melatonin production -- the hormone responsible for sleep. When your core temperature drops, it aligns with your natural circadian rhythm, making it easier to fall -- and stay -- asleep. If your sleep environment is too warm, it can delay melatonin release and interrupt your sleep architecture -- leading to grogginess, poor memory consolidation, and even emotional dysregulation," explains Leaf. If you don't have air conditioning, there are other ways to keep your room cool at night. You can open the windows, use a fan to improve air circulation and add blackout curtains to prevent sunlight from heating the room during the day. With increasingly warm summer months ahead, you may want to consider installing a window unit in your bedroom. Read more: 8 Expert-Approved Tips to Cut Down Your Gas, Electric and Water Bills 2. Try a cooling mattress topper There are many great cooling mattress toppers that you can add to your mattress to create a cooler sleep surface. It's important to note that some toppers may slightly alter the feel and firmness of your mattress. Most toppers are between 2 to 4 inches thick. With the right ventilated material or cooling technology, toppers can cool better than mattress pads and work best with cooling comforters and sheets. Thinner toppers are generally better for newer beds or those who want minimal change to the feel and firmness of their mattress. A thicker topper is better for older, saggier mattresses or those who want extra plushness and cushioning. Here are a few of our favorite options, tested and approved by our team of sleep and mattress experts. Latex: A topper with a perforated surface or open-cell structure, such as one made of natural latex, can do the trick. Aside from being durable and supportive, latex foam offers good airflow and won't retain much body heat, unlike dense memory foam. Our favorite latex toppers include the PlushBeds 100% Natural Talalay Latex Topper and Avocado Eco Organic Topper -- not only are they airy and breathable, but they're also naturally hypoallergenic and antimicrobial. Graphite: After testing dozens of toppers, we chose Saatva's Cooling Graphite Mattress Topper as the best overall for cooling. It's a 3-inch-thick memory foam layer infused with cooling graphite, designed to pull your body heat away. It's not ice-cold to the touch but does a great job of keeping your body temperature regulated throughout the night. I am lying on the super cool Helix GlacioTex topper in our testing facility. Dillon Lopez/CNET GlacioTex: If you're looking for a topper that will actively keep you cool, check out the Helix GlacioTex Premium Mattress Topper. GlacioTex is Helix's proprietary technology used in its cooling mattresses and toppers. The cover is super chilly and has a smooth, slick sensation. Its unique hybrid design with micro-coils makes it a great option for heavier individuals and couples seeking extra support and durability. 3. Use cooling sheets and pillows Cooling pillows and sheets are designed to help you temperature-regulate throughout the night using moisture-wicking and breathable materials. The best pillows for sweaty sleepers are noticeably cool to the touch and made of materials that will dissipate heat. Our team chose Casper's Sleep Hybrid Snow Pillow as the best cooling pillow. It includes phase-change materials and "HeatDelete" bands that provide a refreshingly cool sensation for your head and neck all night. Through our years of testing mattresses and bedding, our team has found that few sheet sets are genuinely cooling. Often, sheets marketed as "cooling" are good at helping your body stay temperature-regulated, but won't actively make you cooler. The Citizenry The best sheets for hot sleepers are airy and breathable, wicking away moisture as you generate sweat throughout the night. Some of our tested and approved recommendations include Cozy Earth's Bamboo Sheet Set, The Citizenry's Stonewashed Linen Sheet Set and Brooklinen's Percale Core Sheet Set. Read more: Here's How Frequently You Should Wash Your Sheets 4. Sleep in breathable pajamas Wearing light and airy pajamas to bed is best if you're a sweaty sleeper. Fabrics made with cotton, bamboo and linen are naturally moisture-wicking and breathable and will help you temperature-regulate better than materials like polyester or fleece. Ditch those flannels and sweatpants for cooler pajama materials, such as: Eucalyptus Bamboo Silk Linen Cotton While it may seem counterintuitive, sleeping in the nude isn't always the best solution for hot sleepers. With no fabric to absorb or wick moisture away, sweat can accumulate on your sheets and bedding -- and no one wants to sleep on a warm and damp sleep surface. Breathable and moisture-wicking pajamas can help you sleep cooler. Caroline Igo/CNET Check out our list of the best cooling pajamas of 2025, tested by CNET sleep expert Caroline Igo. 5. Buy a new mattress If you tried the tips above and still struggle to sleep because your mattress is too warm, it may be time to invest in a new one. If you love the feeling of memory foam and are hesitant to give it up, I have good news: Bed manufacturers often add specific cooling features to help combat the heat-retaining nature of dense memory foam. These features include: Gel-infused memory foam Copper-infused memory foam Graphite-infused foam Cooling fibers such as Tencel, bamboo or eucalyptus Phase-change materials Perforated latex foam Hybrid design for airflow and breathability Many mattress brands use proprietary materials designed specifically to keep sleepers cool, such as Purple's GelFlex Grid, Casper's Heat Delete Bands or Tempur-Pedic's Pure Cool Material. "Investing in a mattress with cooling technology, like the Beautyrest World Class mattress, is more than a comfort decision -- it's a cognitive and mental support tool. This mattress features a cool-to-the-touch surface and InfiniCool MAX Technology to actively move excess heat away from the body while encouraging airflow through its natural lux fibers. It helps your brain and body stay in the optimal temperature range for deeper, more restorative sleep," says Leaf. If you're not fully committed to a memory foam mattress, consider a more breathable polyurethane foam or latex mattress. Poly foam has an open-cell structure, allowing for better airflow. Latex foam is another good choice for hot sleepers, as it's perforated for increased ventilation. Be aware of signs that you need a new mattress, such as sagging or waking up sore and achy. If you experience worsening allergy symptoms or difficulty breathing at night, it might also be time for an upgrade. Over time, dust mites and other allergens can accumulate in your mattress, leading to the growth of bacteria, mold and mildew. The average mattress lasts seven to 10 years, depending on its construction and how well it's maintained. Hybrid mattresses with coils and high-density support foams generally last longer than all-foam beds, as these materials are slower to break down than cheaper foams. Latex and memory foam typically outlast poly foam. Too long; didn't read? The bottom line is that no magic solution exists for cooling a memory foam mattress. However, combining several strategies can improve your sleeping experience during warm summer nights. These include keeping the bedroom temperature cool, using breathable bedding and pajamas, taking a cold shower before bed and investing in a cooling topper, cover or mattress. Read more: Stop the Night Sweats: 4 Ways to Stay Cool
