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

Key TakeawaysSome people are “hot sleepers” while others are “cold sleepers.” Experts say that both kinds of temperature-related sleep can lead to tossing and turning or discomfort during the night and may interrupt sleep and circadian rhythms.Hot sleepers tend to get warm and sweaty while they sleep. Cold sleepers typically feel chilly and may even shiver throughout the night.If you’re a hot sleeper, experts recommend lowering the temperature in your room at night and using curtains to block sunlight during the day. Cold sleepers should try wearing socks or silk pajamas to bed or using an extra blanket to warm up.

Key Takeaways

Some people are “hot sleepers” while others are “cold sleepers.” Experts say that both kinds of temperature-related sleep can lead to tossing and turning or discomfort during the night and may interrupt sleep and circadian rhythms.Hot sleepers tend to get warm and sweaty while they sleep. Cold sleepers typically feel chilly and may even shiver throughout the night.If you’re a hot sleeper, experts recommend lowering the temperature in your room at night and using curtains to block sunlight during the day. Cold sleepers should try wearing socks or silk pajamas to bed or using an extra blanket to warm up.

There are so many things that can interfere witha 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 tosleep betterbased on temperature? Here’s what experts say.

How Common Is Being a Hot Sleeper vs. a Cold Sleeper?Over half (57%) of adults in the U.S. say they occasionally feel too hot while sleeping and 37% said they tend to feel too cold, according to a Gallup survey of nearly 4,000 people. The Gallup survey found that about 18% of women feel too hot and 8% feel too cold while they sleep, compared to 10% of men feeling too hot and 3% feeling too cold.

How Common Is Being a Hot Sleeper vs. a Cold Sleeper?

Over half (57%) of adults in the U.S. say they occasionally feel too hot while sleeping and 37% said they tend to feel too cold, according to a Gallup survey of nearly 4,000 people. The Gallup survey found that about 18% of women feel too hot and 8% feel too cold while they sleep, compared to 10% of men feeling too hot and 3% feeling too cold.

What’s the Best Temperature for Sleep?

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, andspicy mealscan 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.

What Causes Insomnia?

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 alsoaffect body temperatureregulation and can make you more likely to get chilly at night.

Why Do I Sweat in My Sleep?

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.

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 circumstances vary, though, so adjustments may be needed.”

Is It Normal for Body Temp to Drop During Sleep?

Natural Ways to Sleep Better

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.

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:

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

What This Means For YouSome people are hot sleepers and some people are cold sleepers. While one is not necessarily better than the other, there are different steps to take to make sure you’re getting the most restful sleep for your body’s temperature preference. Consider the clothing you wear to bed, the setting on your thermostat, and bedding as factors that might need some fine-tuning to help you sleep better whether you run hot or cold.

What This Means For You

Some people are hot sleepers and some people are cold sleepers. While one is not necessarily better than the other, there are different steps to take to make sure you’re getting the most restful sleep for your body’s temperature preference. Consider the clothing you wear to bed, the setting on your thermostat, and bedding as factors that might need some fine-tuning to help you sleep better whether you run hot or cold.

How Much Sleep Adults Need on Average to Be Rested

11 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Gurubhagavatula I, Barger LK, Barnes CM, et al.Guiding principles for determining work shift duration and addressing the effects of work shift duration on performance, safety, and health: guidance from the American Academy of Sleep Medicine and the Sleep Research Society.J Clin Sleep Med. 2021;17(11):2283-2306. doi:10.5664/jcsm.9512Depner CM, Cheng PC, Devine JK, et al.Wearable technologies for developing sleep and circadian biomarkers: a summary of workshop discussions.Sleep. 2020;43(2):zsz254. doi:10.1093/sleep/zsz254Gallup.Sleep temperature linked to overall sleep quality, wellbeing.American Osteopathic Association.Night sweats.Penn Medicine.Why is it so difficult to sleep when it’s hot?.Harvard Health Publishing.Why do I feel so cold all the time?.MedlinePlus.Cold intolerance.National Institute of General Medical Sciences.Circadian rhythms.Centers for Disease Control and Prevention.Improve sleep: tips to improve your sleep when times are tough.Minor K, Bjerre-Nielsen A, Jonasdottir SS, Lehmann S, Obradovich N.Rising temperatures erode human sleep globally.One Earth. 2022;5(5):534-549. doi:10.1016/j.oneear.2022.04.008Harding EC, Franks NP, Wisden W.Sleep and thermoregulation.Curr Opin Physiol. 2020;15:7-13. doi:10.1016/j.cophys.2019.11.008

11 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Gurubhagavatula I, Barger LK, Barnes CM, et al.Guiding principles for determining work shift duration and addressing the effects of work shift duration on performance, safety, and health: guidance from the American Academy of Sleep Medicine and the Sleep Research Society.J Clin Sleep Med. 2021;17(11):2283-2306. doi:10.5664/jcsm.9512Depner CM, Cheng PC, Devine JK, et al.Wearable technologies for developing sleep and circadian biomarkers: a summary of workshop discussions.Sleep. 2020;43(2):zsz254. doi:10.1093/sleep/zsz254Gallup.Sleep temperature linked to overall sleep quality, wellbeing.American Osteopathic Association.Night sweats.Penn Medicine.Why is it so difficult to sleep when it’s hot?.Harvard Health Publishing.Why do I feel so cold all the time?.MedlinePlus.Cold intolerance.National Institute of General Medical Sciences.Circadian rhythms.Centers for Disease Control and Prevention.Improve sleep: tips to improve your sleep when times are tough.Minor K, Bjerre-Nielsen A, Jonasdottir SS, Lehmann S, Obradovich N.Rising temperatures erode human sleep globally.One Earth. 2022;5(5):534-549. doi:10.1016/j.oneear.2022.04.008Harding EC, Franks NP, Wisden W.Sleep and thermoregulation.Curr Opin Physiol. 2020;15:7-13. doi:10.1016/j.cophys.2019.11.008

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Gurubhagavatula I, Barger LK, Barnes CM, et al.Guiding principles for determining work shift duration and addressing the effects of work shift duration on performance, safety, and health: guidance from the American Academy of Sleep Medicine and the Sleep Research Society.J Clin Sleep Med. 2021;17(11):2283-2306. doi:10.5664/jcsm.9512Depner CM, Cheng PC, Devine JK, et al.Wearable technologies for developing sleep and circadian biomarkers: a summary of workshop discussions.Sleep. 2020;43(2):zsz254. doi:10.1093/sleep/zsz254Gallup.Sleep temperature linked to overall sleep quality, wellbeing.American Osteopathic Association.Night sweats.Penn Medicine.Why is it so difficult to sleep when it’s hot?.Harvard Health Publishing.Why do I feel so cold all the time?.MedlinePlus.Cold intolerance.National Institute of General Medical Sciences.Circadian rhythms.Centers for Disease Control and Prevention.Improve sleep: tips to improve your sleep when times are tough.Minor K, Bjerre-Nielsen A, Jonasdottir SS, Lehmann S, Obradovich N.Rising temperatures erode human sleep globally.One Earth. 2022;5(5):534-549. doi:10.1016/j.oneear.2022.04.008Harding EC, Franks NP, Wisden W.Sleep and thermoregulation.Curr Opin Physiol. 2020;15:7-13. doi:10.1016/j.cophys.2019.11.008

Gurubhagavatula I, Barger LK, Barnes CM, et al.Guiding principles for determining work shift duration and addressing the effects of work shift duration on performance, safety, and health: guidance from the American Academy of Sleep Medicine and the Sleep Research Society.J Clin Sleep Med. 2021;17(11):2283-2306. doi:10.5664/jcsm.9512

Depner CM, Cheng PC, Devine JK, et al.Wearable technologies for developing sleep and circadian biomarkers: a summary of workshop discussions.Sleep. 2020;43(2):zsz254. doi:10.1093/sleep/zsz254

Gallup.Sleep temperature linked to overall sleep quality, wellbeing.

American Osteopathic Association.Night sweats.

Penn Medicine.Why is it so difficult to sleep when it’s hot?.

Harvard Health Publishing.Why do I feel so cold all the time?.

MedlinePlus.Cold intolerance.

National Institute of General Medical Sciences.Circadian rhythms.

Centers for Disease Control and Prevention.Improve sleep: tips to improve your sleep when times are tough.

Minor K, Bjerre-Nielsen A, Jonasdottir SS, Lehmann S, Obradovich N.Rising temperatures erode human sleep globally.One Earth. 2022;5(5):534-549. doi:10.1016/j.oneear.2022.04.008

Harding EC, Franks NP, Wisden W.Sleep and thermoregulation.Curr Opin Physiol. 2020;15:7-13. doi:10.1016/j.cophys.2019.11.008

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