Why Body Temperature Matters
Your core temperature must drop 2-3°F to initiate sleep. A Sleep Foundation study found 65°F (18.3°C) is optimal for most—but personal factors matter.
Cooling Strategies for Hot Sleepers
1. The 90-Second Pillow Flip
Place your pillowcase in the freezer 90 minutes before bed. The quick cooldown tricks your body into sleep mode.
Pro Tip
Use silk cases—they retain cold longer than cotton.
2. Cold Foot Bath
Soaking feet in cool water for 10 minutes dilates blood vessels, dropping core temperature faster.
Water Temp Guide
60-68°F (15-20°C)—colder isn’t better and can cause rebound overheating.
Heating Solutions for Cold Sleepers
1. Layered Bedding
Use wool blankets (not electric) to trap heat without overheating. Wool regulates humidity better than synthetics.
Ideal Layers
Fitted sheet → thin wool blanket → duvet—adjust as needed.
2. Pre-Warmed Socks
Wearing socks warmed to 86°F (30°C) helps fall asleep 15 minutes faster (Nature study).
Safety Note
Avoid microwavable packs—use a hot water bottle instead.
3. Strategic Window Use
Open windows 1 hour before bed, then close them to trap cool air without drafts.
Best Direction
North-facing windows provide the most consistent airflow.