How Hot Sleepers Can Stay Cool All Summer Long
If, like us, you wake up hot, sweaty, or tossing the sheets off at 2am, you’re not alone. Australian summers can be intense, and for those who naturally run warm at night, staying cool can feel impossible.
The good news? A few smart changes to your sleep prep, setup and evening habits can make a difference worth talking about!
Here are some tips on how to beat the heat and sleep comfortably, even on those sticky summer nights.
Choose breathable bedding (and skip the synthetics)
The simplest place to start is your bedding. Fabrics like 100% linen are naturally thermoregulating – it lets your skin breathe, it absorbs moisture, and releases heat instead of trapping it.
Linen’s loose weave helps air circulate, keeping you cool when it’s warm (and warm when it’s cool). If you’re still using polyester or microfiber sheets, you’ll feel the difference immediately after switching to linen.
Pro Tip: In summer, to style your bed, use a linen duvet cover without an insert – it looks chic and is cooler.

Cool down before bedtime
If your body is too warm when you hop into bed, it’ll take longer to fall asleep. A simple trick: take a lukewarm shower (not cold) about 30 minutes before bed. It helps your body release heat naturally, which drops your core temperature.
You can also:
- Sip cool (not icy) water before bed.
- Apply a cold compress or cooling gel pack to your wrists or the back of your neck.
- Keep a water spray bottle by the bed for a quick mist if you wake up hot in the night.
Make sure your mattress and pillow aren’t the problem
Foam mattresses and thick pillows tend to trap heat. If a new mattress isn’t on the cards, try adding a breathable topper made from wool, latex, or bamboo to improve airflow.
Swap out pillowcases made from satin or polyester for a natural fibre like linen. It will wick away moisture, so you won’t wake up sticking to your pillow.
Get the air moving
You don’t always need to blast the air-con to stay cool. Airflow is your best friend.
- Open windows early in the morning or late at night to let hot air escape.
- Position a fan near a window to pull in cooler evening air or use your ceiling fan to keep air flowing.
- If you use air-conditioning, try keeping it around 20-23° – cool enough to sleep well.

Keep the room cool during the day
If your bedroom has been soaking up heat all afternoon, it will hold onto it overnight. To help avoid that:
- Close blinds or curtains during the hottest part of the day.
- Switch off lights and electronics that generate heat.
- Use block-out curtains to keep out harsh sun.
It’s all about preventing the heat from building up in the first place.
Stay hydrated and eat light at night
Dehydration can make you feel hotter and disrupt your sleep. Drink plenty of water throughout the day and try to ease up on alcohol and caffeine at night – they can both mess with your body temperature.
Keeping dinner light and early, and including water-rich foods like cucumber, leafy greens, and watermelon may also help with sleep patterns and hydration in the summer months.
Try a quick cooling hack
For extra relief on those hot, humid nights, rather than putting your head in the freezer to cool down – pop your pillowcase or top sheet in a ziplock bag and stick it in the freezer for ten minutes before bed. It’s a quick fix, but it can help you drift off faster while your body settles into sleep mode.

The bottom line
Hot nights don’t have to mean restless sleep. Small changes – especially swapping out synthetic bedding for natural linen – can make a huge difference in how comfortably (and how long) you sleep.
With the right prep and setup, you may actually look forward to slipping between the sheets – even in the middle of summer!
