How many nights are you awake, exhausted, and kicking off the covers in an attempt to stay cool? If this sounds familiar, you’re far from alone.

According to the 2024 Tempur-Pedic Hot Sleeper Profile Study, 50% of consumers report they are hot sleepers, meaning one in two people share this nightly struggle. Of those hot sleepers, 89% of consumers want a more effective way of staying cool through the night. That’s nearly 9 out of 10 people searching for a solution.

The data is clear: sleeping hot is one of the most common and frustrating barriers to a good night’s rest.

The Numbers Behind Sleeping Hot

Hot sleepers don’t just struggle during the warmer summer months. Even in the winter or when the AC is blasting, many people suffer from night sweats or simply can’t stay cool throughout the night.

The 2024 Tempur-Pedic Hot Sleeper Profile Study reveals the sheer scale of people overheating at night – and the steps they’re taking to reclaim their rest.

• 70% of hot sleepers are most impacted by sleep temperature during the night.
• 43% of hot sleepers are hot when falling asleep.
• 45% bought a new mattress designed to be cooling.

This data shows how temperature disrupts sleep at every stage of the night. Some hot sleepers immediately struggle to drift off to sleep, while others can’t stay asleep, especially when deep, restorative rest should be happening. According to Stony Brook Medicine, it’s during this deep sleep stage that the body strengthens the immune system and builds up energy for the next day. A consistent lack of sleep can reduce cognitive functions and increase both stress and irritability.

But many hot sleepers aren’t accepting this – they want a solution, with nearly half investing in a new mattress to help them sleep cooler. This shows how seriously people take their sleep comfort and how motivated they are to fix the problem.  

Why Body Temperature and Sleep Are So Closely Linked

As you prepare to sleep, your body temperature starts to decline. It’s your body’s way of signaling to the brain that it’s time for rest.

When that process is disrupted, your body struggles to naturally cool itself. The result can be lighter sleep and more tossing and turning.

The underlying causes of sleeping hot vary and can include:

• Mattress materials that trap body heat.
• Heavy bedding that isn’t breathable.
• Room temperature that exceeds 68°F.
• Individual physiological reasons, such as hormonal changes or metabolism.

The Art of Sleeping Cool

Solving a sleep temperature problem is rarely about one single fix. The most effective approach combines multiple strategies.

Start with your sleep surface

It makes sense to start where you sleep. Given that nearly half of hot sleepers are seeking out a cooling mattress, it’s worth knowing if they actually make a difference. According to the 2024 Tempur-Pedic Hot Sleeper Profile Study, the answer is a resounding “yes.” Over 80% of hot sleepers agree that their cooling mattress helps maintain an optimal sleeping temperature throughout the night.

If you struggle with nighttime heat, prioritize these advanced cooling features during your mattress search:

• Gel-infused memory foam: This technology actively draws heat away from the body, dispersing it throughout the mattress to prevent surface-level buildup.
• Open-cell foam or ventilated cores: Designed to facilitate continuous airflow and heat escape.
• Cooling outer layer: Specialized high-performance fabrics provide a refreshing, cool-to-the-touch sensation the moment you lie down.
• Adaptive climate control: For personalized comfort, some smart beds offer zoned temperature regulation to suit your body’s specific needs.

Other factors that can affect your sleep include mattress firmness and everyday wear. In terms of firmness, medium to medium-firm options keep you more “on” the mattress than “in” it. And while body or room temperature may keep you awake, an older mattress that no longer provides proper support can also lead to similar restless nights. Consider replacing your mattress every 7–10 years or even sooner if you’re waking up with new aches and pains.

Layer in cooling bedding

The right bedding can make an immediate difference if you’re a hot sleeper. Look for bed sheets with natural breathable fabrics, like cotton, linen, or performance fabrics.

Swap thick comforters for a lightweight quilt or down-alternative duvet. Your pillow is also a critical part of your cooling strategy. Look for designs with ventilated structures and specialized covers that pull heat away from the body. Prioritize breathable, moisture-wicking materials like Tencel to enhance the cooling effect.

Optimize your sleep environment

Small adjustments to your nighttime routine and sleep setup can go a long way. Try these tips to help cool down your room:

• Keep the thermostat between 60°F and 68°F.
• Run a ceiling or oscillating fan to keep air moving.
• Use a slatted bed base rather than a solid platform that can trap heat underneath.
• Take a cool shower right before bed.
• Stay hydrated and avoid heavy meals before bedtime.
• Keep heat-emitting electronics away from your immediate sleep space.
• Keep shades drawn during the day to avoid heat building up from the sunshine.

Wake Up Feeling the Difference

When 89% of consumers say they want a more effective way of staying cool through the night, what they really mean is they want to sleep better. No matter the disruptor, the goal is the same: deep, uninterrupted sleep that leaves us genuinely refreshed.

For hot sleepers – and there are plenty of you out there – the good news is that solutions have never been more targeted or effective. From cooling mattresses to moisture-wicking sheets, there’s a combination that works for almost everyone. 

Temperature is one of the most controllable variables in our sleep environments. With the right combination of sleep surface, bedding, and room conditions, falling asleep faster and staying asleep longer isn’t just aspirational, it’s achievable.