Does It Matter If You're a Hot Sleeper or Cold Sleeper? (2024)

There are so many things that can interfere with a restful night’s sleep—including stress, caffeine, blue light from phones, noise, medications, and certain medical conditions. Temperature, both yours and your bedroom’s, is another factor that can affect your sleep. Whether you’re a “hot sleeper” or a “cold sleeper,” it can be challenging to find a temperature that will keep you snoozing all night.

Seema Bonney, MD, Mattress Firm’s sleep doctor, told Verywell there are a few ways you might know whether you run hot or cold at night.

Hot sleepers tend to feel too warm and sweaty at night. If you wake up at night and your sheets are sweaty, or you need to throw a leg out from under the covers to regulate your sleeping temperature even when it’s cold outside, Bonney said you’re likely a hot sleeper.

On the other hand, Bonney said that cold sleepers tend to feel chilly while they sleep. You might be a cold sleeper if you wake up in the middle of the night wishing you had a warmer comforter on your bed, your feet get cold, or parts of your body that are outside your blankets feel cold to the touch.

Bonney said that both types can affect your sleep and circadian rhythms. For example, if you get hot or cold at night, you may struggle to get comfortable, feel discomfort, or even toss and turn all night long resulting in poor sleep quality.

“Knowing what kind of sleeper you are can help you make modifications that keep you from waking up at night and then being groggy or foggy during the day,” said Bonney.

So, is being a hot sleeper better than being a cold sleeper—or vice versa? Is there anything you can do to sleep better based on temperature? Here’s what experts say.

Why You’re Hot or Cold Sleeper

There are actually a lot of factors that can affect your sleep temperature, from what you wear to bed to your home’s thermostat setting. There are also some less obvious causes—like what you ate before bed and your body composition—that can make you more of a hot or cold sleeper.

Hot Sleepers

If you’re a hot sleeper, you may find yourself kicking off the blankets or wanting to sleep with a fan or your window open year-round.

Sometimes, running hot while you sleep is related to the temperature around you—for example, your home’s thermostat might be set higher than is comfortable for sleep, you’ve got too many blankets on your bed, or you’re not wearing breathable PJs.

If you’ve ruled out those surrounding temperature factors, it could be something internal that’s making you hot while you sleep. For example, caffeine, alcohol, and spicy meals can all spike your body temperature and even cause you to sweat in your sleep.

Having certain medical conditions (including diabetes, vitamin deficiencies, kidney disease, autoimmune disorders, or infections) or taking medications (like some antidepressants) can also raise your body temperature.

Cold Sleepers

If you’re a cold sleeper, you might crank up the heat before bed, layer pajamas, and pile on the comforters. Your home’s temperature, especially your bedroom, can contribute to being a cold sleeper like it can being a hot one. For example, you might not have heavy enough bedclothes to stay warm or you might be setting your thermostat back too much at night.

If you feel cold during the night, it could also be related to how much muscle and fat you have. Body composition can affect heat production because muscle and fat act as insulation, which helps retain body heat.

Another reason why you might get cold while you sleep is because you’re eating less or skipping meals. If you’re not getting enough calories during the day, your body tries to save energy—and making less heat is a consequence of that.

Certain health conditions like an underactive thyroid or anemia can also affect body temperature regulation and can make you more likely to get chilly at night.

How Does Temperature Change During Sleep?

Shannon Sullivan, MD, a sleep specialist at the Sleep Medicine Center at the Stanford School of Medicine, told Verywell that body temperature has its own circadian rhythm, one that overlaps with the circadian sleep-wake rhythm.

“Generally speaking, temperature follows a sinusoidal curve with body temperature maximum around 8 p.m. to 9 p.m.; it subsequently starts to fall by bedtime,” said Sullivan.

However, Sullivan said your lowest body temperature occurs between 3 a.m. and 4 am. After hitting this minimum a couple of hours before you wake up, your body temperature starts to rise again.

Our bodies are constantly regulating our body temperatures through the day and night.

“This self-regulation is essential for our sleep-wake cycle as rising temperatures wake you up in the morning and dropping temperatures help us get those Zzz’s,” Bonney said.

Generally, Sullivan said that a lower body temperature and loss of body heat at bedtime can promote sleep onset and can enhance slow-wave sleep. That’s why sleep professionals recommend sleeping in a room that’s set for a temperature of 65–68 degrees Fahrenheit.

“A study from 2022 analyzing wearable data on a large scale indicated that on warm nights when the nighttime temperature exceeds 86 degrees Fahrenheit, sleep time declines,” said Sullivan. However, “individual preferences and circ*mstances vary, though, so adjustments may be needed.”

Is It Better to Be a Hot Sleeper or Cold Sleeper?

When it comes to being a hot sleeper vs. a cold sleeper, Bonney said that “we’re all different” and our sleep temp “is another example of how our individual biochemistries differ.” But you’ll likely sleep better at a cooler temperature.

Sleep preferences and patterns vary from person to person. Yours are influenced by your genes, lifestyle, environment, and health—as well as simply what you like and don’t like.

The key to getting quality sleep is not necessarily the type of sleeper you are—it’s finding a sleep routine that works for you and helps you get enough consistent sleep to feel rested.

If you don’t sleep well in a bedroom that’s too hot or you toss and turn all night unless you’ve got a fan on, you’re probably a hot sleeper who needs to cool down to get quality sleep. On the flip side, if you shiver all night unless you dress in layers and cuddle down under plenty of cozy blankets, you’ll need to keep your room on the warmer side to get a good night’s sleep.

How Can You Get Better Sleep?

Whether you’re a hot or cold sleeper, experts say there are several things that you can do before bed to create a sleep environment that lines up with your temperature preferences.

How to Create a Cooler Sleeping Environment If You're a Hot Sleeper:

• Set your thermostat lower. If you tend to feel hot and sweaty during the night, try setting your home’s thermostat lower before bed—ideally, somewhere in the range of 60 to 68 degrees.
• Take a warm shower or bath. It might seem like the opposite of what you’d feel like doing if you’re overheated, but try taking a warm shower or bath before bed. Bonney explained that warm water can actually have a temperature-lowering effect because it stimulates your body to cool down on its own. A nice warm bath or shower can also help you feel more relaxed, which can help you sleep better.
• Use a fan. Running a fan in your bedroom will help circulate the air and improve ventilation, even if you also have an air conditioner going. The white noise from the fan may help you fall asleep faster, too.
• Choose sleep attire that works for you. Wear bedclothes that are comfortable and lightweight. For example, sweats or T-shirts with shorts. Or, you might prefer to just wear bottoms with no top, a top with no bottoms, or scrap PJs altogether and sleep nude.
• Close your blinds/curtains. Closing your blinds or curtains during the day will keep sunlight from warming up your bedroom—especially if you live in a hot climate and during the warmer months of the year.
• Buy natural bedding. Investing in bedding (e.g., sheets, pillowcases, and blankets) made from natural fibers like cotton or linen can go a long way to helping you sleep cooler. These fibers tend to offer more breathability compared to other fabrics like polyester which can trap heat and make you feel hot. Moisture-wicking bedding and PJs can also help if you’re sweaty.

How to Create a Warmer Sleeping Environment If You’re a Cold Sleeper:

• Wear pajamas and layer up. If you get cold at night, the easiest solution is to layer your clothes. A pair of socks, long-sleeved shirts, or flannels can keep you warm and cozy. Silk pajamas are a great choice because they regulate your body temperature by cooling you down when you’re too warm and warming you up when you’re too cold.
• Add extra blankets and sheets. Throwing extra blankets and sheets on your bed might be all you need to stay warm at night. Blankets that are made from feathers, down, or wool can trap heat and keep cold drafts from sneaking under the covers.
• Consider heating technology. If a standard blanket is not enough to keep you warm, you may want to try an electric blanket. There are even heated mattresses or heated toppers and pads for your regular mattress. While these products can definitely warm up your bed, always read the instructions carefully to make sure you’re using them correctly and safely.
• Seal windows and doors. Windows and doors that are properly closed and sealed won’t just keep warm air from escaping, they’ll also prevent cold air from getting into your home, especially in the winter. Consider improving the insulation in your home to maintain a warm and cozy atmosphere no matter what the outside temperature is.
• Snuggle up. If you’re sharing your bed with a human partner or pet, cuddle up! Make use of their body heat as your own personal heater if you feel a chill.