A Hot Girl’s Guide to Summer Nights
You’re curled up in your bed, ready for sleep to overtake you. Yet, as you toss and turn, a certain type of discomfort prevents you from a peaceful slumber. You know the feeling—waking up in the middle of the night, drenched in sweat, sheets clinging to your skin like a second layer. No matter how low you set the thermostat, your body seems to have its own idea of “comfortable.” For girls like you, staying cool at night isn’t just a preference—it’s survival. Myself being one of those hot-natured individuals, I understand the struggle it takes to ensure a peaceful sleep. When I would feel the heat consume my body, I would strip down to only spandex and a tank top, or flip over my pillow at least three times, trying to determine the side that was the coldest. However, there are many other tips that are proven to be more helpful than my methods. They fall under four categories: Environment, Sleepwear, Techniques, and Lifestyle hacks. These 14 tips? They’re your new bedtime essentials.
Environmental Adjustments
Tip #1: Set the thermostat between 60–67°F. This range helps your body naturally cool down and produce melatonin.
Tip #2: Use fans strategically. Position a fan across from an open window to create a cross-breeze. (For me, I use an oscillating fan, since it provides more cooling coverage for my entire body.) If you are still unsatisfied with the temperature, you can set a bowl of ice in front of the fan for DIY air conditioning.
Tip#3: Close blinds during the day. This “caveman method” keeps sunlight out and traps cooler air inside.
Tip #4: Sleep on the lowest floor. Heat rises, so sleeping downstairs or even on the floor can help .
Bedding & Sleepwear
Tip # 5: Switch to breathable fabrics. Opt for bamboo, linen, or Tencel sheets and pajamas. These wick moisture and allow airflow.
Tip #6: Use a cooling mattress pad or topper. Materials like latex or gel-infused foam regulate temperature better than memory foam.
Tip #7: Ditch the duvet. Try a lightweight top sheet or a cooling blanket made from bamboo rayon.
Body-Cooling Techniques
Tip #8: Take a lukewarm shower before bed. It lowers your core temperature and helps signal sleep onset.
Tip #9: Freeze socks or a washcloth. Place them on pulse points like wrists, ankles, or behind knees for instant relief.
Tip #10: Drink ice water before bed. Keeps you hydrated and helps cool your core.
Tip #11: Try the Egyptian method: Dampen a sheet, wring it out, and use it as a blanket.
Lifestyle Tweaks
Tip #12: Avoid spicy or heavy meals before bed. They raise your body temperature during digestion.
Tip #13: Limit alcohol and caffeine. Both can trigger night sweats and disrupt sleep.
Tip #14: Meditation or breathwork. This helps lower heart rate and body temperature naturally.