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Tom's Guide
07-07-2025
- Health
- Tom's Guide
Reddit swears by these hacks to sleep in the heat — but which ones actually work?
Basking in sunshine and soaking up the heat as the days stretch out in summer is great. But when it comes to sleeping, the warmer months can quickly turn into a nightmare if you aren't prepared. Crowd-sourcing advice from Reddit can throw up an array of information that isn't always helpful, but when one user queried 'What hacks do you use to sleep during hot weather?' on /askreddit, they received a plethora of useful response from others who had tried and tested methods to sleep cool when temperatures are high. So, we've picked the best hacks and explained why they work (and, in one case, why not every aspect of the advice is spot on). And, while our top tip to avoid overheating at night is to choose one of the best cooling mattresses, we've also provided a few more choice pieces of Tom's Guide wisdom for keeping cool during the summer months. If you're finding yourself waking up tangled in sweaty bedding during the summer heat, consider Reddit user ThrowRAINBOW's advice and review what your bedding is made from. This is important, because heat is more likely to be trapped by synthetic materials, so the best cooling bedding is often made from natural fabrics. Materials like cotton, linen, wool and bamboo are great options for sheets (and bedding in general) as they are all naturally breathable, moisture-wicking (which means they will absorb and dissipate heat) and are likely to be cool-to-touch. Consider checking out this year's best organic mattresses for a natural bed, too. Get instant access to breaking news, the hottest reviews, great deals and helpful tips. We're including this hack because Reddit user JerseyGirl4ever is half right. A shower before bed can be a great way to cool down and help you sleep , but a warm shower is generally considered the best bet, because your core body temperature will drop afterwards. Medical director at sleep apnea treatment company Complete Sleep, Dr. David Rosen, previously explained more about this. "A warm shower taken one to two hours before bedtime triggers vasodilation (blood vessel expansion) in your extremities, which helps dissipate core body heat more efficiently afterward," he said. Our body temperature naturally drops at night when melatonin (the sleepy hormone) is released as part of our body's circadian rhythm, so mimicking this temperature drop via the above warm showering method can help signal it's time for your body and brain to rest. In fact, a review of studies into the effects of a warm shower or bath before bed found that water heat of 40 and 42.5 °C in a shower (just like Dr. Rosen said) helped improve sleep quality and sleep efficiency. Plus taking it 1-2 hours before bedtime can decrease the amount of time it takes to get to sleep. This simple hack is great if you don't have air-conditioning in your home and are looking for DIY ways to stay cool with items you can find easily. Reddit user Pyrhan adds that, "when it's fully frozen, wrap it in a t-shirt, and hug that against your body as you fall asleep. It's particularly effective at cooling you down if you apply it against your inner thighs (lots of blood flow in that area with the femoral artery)." They're correct that placing your frozen water bottle on the inner thigh, where you have a major artery, is a good spot. Other places you can pop that ice-cold bottle include your wrists and neck. This is because putting something cool on body parts that have plenty of blood vessels near the surface of the skin will help cool your body down more quickly. "I like sleeping with a heavy comforter which is next to impossible in the summer, so instead I use a weighted blanket like this one as it simulates the same weight without being warm," u/notquincy. Switching from a heavy duvet to a light summer one, or even just a flat top sheet is definitely going to help keep you cooler, but if you need some kind of pressure on you to sleep, a weighted blanket, as suggested by Reddit user notquincy, may be the solution. The handwoven natural cotton Silk and Snow option they suggest is going to give you the pressure relief a weighted blanket is designed to provide, but the naturally breathable material will help avoid overheating. Another option is the YNM Original Cotton Weighted Blanket, which we rate as one of the best weighted blankets out there. Our reviewer noted that it, "never once felt stifling and we didn't feel overheated," and reported that, " the crisp cotton cover remains cool." This tip from Reddit user hawksnest_prez is one that's going to go against your natural instinct to let the fresh air in and enjoy having sunshine streaming through your home. However, shutting the windows and drawing the curtains or blinds in your bedroom, also known as the 'caveman method,' can be an effective way of cooling your home in a heatwave. And it's all about recreating the ambience of a cave! "A cave is cool in heatwaves because it is dark and doesn't have direct sunlight or a direct entrance for the heat. You want to probably mimic that," CEO of Green Doors, Joseph Holman, previously told us. Airconditioning is an excellent way to keep your home cool, but it's also expensive and therefore, not an option for many of us. My favourite method for mimicking aircon involves a fan, several water bottles and a freezer. Simply fill a couple of soda or large water bottles with water and salt, freeze them and then place around 6 inches in front of your fan for cool air akin to a/c. You can check out the method in more detail here, including how much salt to add to the water to aid cooling. If you can't bear keeping your home shuttered up during a summer's day, the 'wind tunnel method' might be for you instead. Again, it's a cheap and easy way to cool down your home, keeping those temperatures nice and low for when you want to sleep. And all you need is windows and/or doors at two sides of your home. 'Open windows or doors at opposite ends of your home to encourage airflow — it acts like a natural wind tunnel that pushes warm air out and pulls cooler air in," showroom stylist at Express Bi-Folding Doors, Jade Oliver, explained to us. You could even try the 'caveman method' during the day, and the 'wind tunnel method' at night (assuming it's safe where you live to keep multiple windows and doors open while you sleep). This was actually a hack suggested by several Reddit users as well, but it's definitely a more expensive option. Investing in cooling tech in the form of a cooling mattress pad or topper like the Chilipad Dock Pro or the Eight Sleep Pod 4 gives you the option to control the temperature of your bed without replacing your mattress altogether. Both feature a cover (Eight Sleep Pod 4) or pad (Chilipad Dock Pro), a control hub and an app, and use water to cool and heat your bed (the Eight Sleep Pod 4 uses tubing and the Chilipad Dock Pro is a tubeless design). Both offer dual temperature control (for the Chilipad Dock Pro this is only available on the 'We' sizes made for two people), which means each side of the bed can be set to a different temperature. The Eight Sleep Pod 4 will automatically adjust the climate of your bed during the night to avoid you overheating (or getting too cold), while you can set the temperature and schedule changes throughout the night with the Chilipad Dock Pro, or upgrade to the AI-powered sleep tracker that can adjust the temperature during the course of the night.
Tom's Guide
15-06-2025
- Health
- Tom's Guide
Your morning shower is ruining your nighttime sleep, says expert — here's why
There's nothing like a refreshing shower in the morning to kickstart your day. However, if you're struggling to sleep this summer, that step in your morning routine may be to blame. Yes, while 60% of Americans like to shower in the morning, NHS physician Dr Tim Mercer at Opera Beds says it may be wise to switch to an evening shower to improve your sleep. And, no, it's not because a nice, warm shower before bed is relaxing. It actually all comes down to a particular reason regarding hygiene. So, if you're a morning showerer or prefer an evening rinse, read on to discover why your sleep hinges on your showering schedule. An evening shower is better for sleep for a particular reason: allergies. "Allergies can hit hard, especially at night," says Dr Mercer. 'For many, that means disrupted sleep, itchy eyes, and endless sneezing." Mercer explains that we collect allergens such as pollen or dust mites throughout the day, so you're likely taking all these allergens to bed with you by not showering in the evening. Get instant access to breaking news, the hottest reviews, great deals and helpful tips. "Pollen also clings to clothes, hair, and bedding, creating an invisible storm of irritation," the physician says. "You can shower before bed to wash off pollen, stopping it from transferring to your pillow." For more advice about allergies and sleep read our guide on how to sleep with allergies. If you're debating whether a hot vs cold shower is better for sleep, research and sleep experts tend to lean towards warm. A 2019 review of 13 studies found a warm bath or shower between 40 and 42.5 °C improved sleep quality and efficiency. "A warm shower taken one to two hours before bedtime triggers vasodilation (blood vessel expansion) in your extremities, which helps dissipate core body heat more efficiently afterward," Dr. David Rosen, medical director at sleep apnea treatment company Complete Sleep, recently told Tom's Guide. "This enhances your natural temperature drop." While a warm shower can prepare you for bed, showering too close to your bedtime may actually ruin your sleep. Like Dr Rosen mentioned above, try to shower around one to two hours before shuteye. Studies have shown that aromatherapy can improve sleep and relaxation, so try incorporating soothing scents into your evening shower. You can introduce relaxing scents through soaps or even shower mists, selecting products with calming fragrances such eucalyptus (which research shows can reduce congestion and sleep apnea) and lavender (studies show it increases quality of sleep and reduce anxiety).
Forbes
31-03-2025
- Health
- Forbes
How To Cut Through Gimmicks Of The Sleep Market, According To Experts
Young woman in bed getty Mouth tape, red light therapy, magnesium spray, supplements, weighted blankets, wearable tech. In 2025, breaking through the noise and gimmicks of the sleep market (valued at near $600 billion globally) can be as frustrating as the sleep itself. Remember when cozying up under a soft comforter was good enough? According to a Statista report, the global sleep aid economy has already generated close to $6 billion in 2025 alone, with a predicted annual growth rate of 4.77% in the next five years. The U.S. is the market leader, generating a revenue of $2.18 billion so far this year. The report adds that sleep tracking technology has contributed immensely to the category's rise. Before getting into gimmicks of the sleep market, expert tips and proven best sleep practices, let's address foundational issues that can set the tone for everything else. 'No matter how many sleep tricks you try—whether that's white noise machines and apps with nature sounds, or weighted blankets, sleep masks, and so on—none of them will do you any good if you have an underlying sleep condition such as insomnia or sleep apnea,' explains Andres Moran, co-founder and CEO of Complete Sleep. 'As someone who suffered from sleep apnea without even knowing it, I was constantly waking up exhausted and depleted, even before I got out of bed. No matter how many sleep hacks or tricks I tried, nothing helped. I grew increasingly frustrated and felt overwhelmed. When it turned out I had sleep apnea, I was relieved to learn that there was an actual medical reason for my poor sleep, and I hadn't been doing anything 'wrong.' ' Moran later opted for a custom night guard to help cradle his jaw and tongue in a position that keeps his airway open. He learned that his snoring was a result of sleep apnea, which is more common than he realized. Much like Moran's night guard, mouth tape—a newer innovation aimed at supporting nasal breathing—has been implemented in recent years for similar uses. VIO2, for example, aims to reduce snoring, support oral health, reduce risk of sleep apnea and aid in stress reduction. 'If snoring is loud and disruptive, and happens on an ongoing basis, and if you're waking up feeling exhausted or gasping for air, it's time to see a doctor right away,' Moran says. 'Snoring does not always indicate sleep apnea—but it's the most common symptom.' Danielle DuBoise, co-founder of Sakara and newly launched Night Service sleep supplements, seconds Moran's sentiments. 'Sleep is complex and individualized,' she says. 'What works for one person may not work for another, and no supplement can replace healthy sleep habits or address underlying health issues that may be contributing to sleep problems.' Photo of a snoring man next to a woman in bed getty With sleep disorders out of the way, there may be (treatable) habits you've developed, preventing you from getting the quality sleep you deserve. 'We know that the blue light emitted from electronic devices can interfere with melatonin production, and our ability to settle down for sleep,' Moran says. 'So if you can, try avoiding screens for at least an hour before bedtime. I know this is tough for many people, but it really makes a difference. Another thing to avoid or at least limit before bedtime is alcohol, which we know can be disruptive to our sleep cycles and may contribute to other health issues, too.' As Moran noted above, snoring isn't always indicative of sleep apnea. In the case that the undesirable habit is more related to lifestyle, the founder says, 'Weight-loss can significantly reduce snoring, as can avoiding alcohol—which can relax the throat muscles and worsen snoring. Also, changing your sleeping position, by sleeping on your side, is often an effective way to minimize snoring. Try to avoid sleeping on your back, as this can cause your tongue to fall back and obstruct your airway.' Sometimes it's not even the breathing that keeps people from a sound sleep. If you wake up frequently to use the restroom, 'The first step is limiting your fluids before bedtime, and avoiding caffeine and alcohol at night,' Moran shares. 'These are diuretics, so they increase the need to urinate. Other lifestyle modifications to consider are elevating your legs at night to reduce fluid retention in your lower extremities, and increasing regular physical activity to improve bladder control.' Now that you know what do ditch, there are also things you can add that will amplify your sleep. Humidifiers, essential oil diffusers and noise technology aren't just gimmicks of the sleep industry. Homedics, for example, specializes in science-backed home health innovations. Daniel Kaufman, the brand's head of corporate strategy, says humidifiers prevent dryness that can disrupt sleep. The brand's Small Plant Humidifier implements a small plant to 'improve air quality by naturally filtering toxins and increasing oxygen levels,' Kaufman says. 'It fosters a calming, sleep-supportive environment.' Meanwhile, Kaufman calls 'functional fragrances' like lavender, eucalyptus and chamomile key to aiding everything from tranquility to breathing. 'Each optimizes restfulness by triggering the brain's natural relaxation response for a deeper, more restorative sleep,' he says. So whether in the form of something like the Homedics SereneScent Waterless Diffuser, or a topical formula like Jessica Chastain's favored Asutra Dream the Night Away lotion, there's a deeper purpose for these aromas than just smell. After all, they don't call it aromatherapy for nothing. 'A warm bath with magnesium salts should be part of everyone's bedtime ritual,' says Asutra owner and CEO, Stephanie Morimoto, whose magnesium flakes include lavender essential oil to amp up relaxation. 'Magnesium plays a vital role in regulating neurotransmitters that influence sleep. It helps quiet the mind and relax the body.' It's important to note that not all magnesium is the same. Morimoto points out that magnesium chloride (found in Asutra products) absorbs more easily into the body than magnesium sulfate, which is the core of epsom salts. According to Morimoto, magnesium chloride gets more concentrated bioavailable magnesium into the body, offering more intense, longer-lasting effects and better sleep. You also have ingestible magnesium glycinate, which 'helps regulate the body's cortisol levels, which is important for reducing stress and preparing the body for sleep,' explains DuBoise, who includes this, along with GABA, 5HTP and adaptogens in her Night Service supplements. 'It also aids in the production of melatonin, the hormone responsible for regulating the sleep-wake cycle. By supporting the nervous system's relaxation response, magnesium glycinate helps optimize the body's natural sleep processes.' While not new, melatonin is arguably the most divisive sleep aid. With a predominant focus on sleep support for kids, the hormone known to aid jet lag and temporary insomnia, can also be found in adult fan favorites, including Lemme Sleep, Goli Dreamy Sleep Gummies and Olly Sleep. 'Excessive doses can disrupt your body's natural rhythm and cause side effects like grogginess the next day,' DuBoise says. 'While melatonin is essential for regulating sleep-wake cycles, too much can throw off your body's natural production. Overuse can lead to dependence, altered circadian rhythms, and even vivid dreams or nightmares. The more melatonin you take, the less your body produces naturally, so moderation is key. High doses, above 3 mg, can also cause your body to 'downregulate' its own melatonin production, making sleep issues worse in the long run.' Speaking of melatonin, Helight red light, for example, emits a precise wavelength of 630 nanometers, during which the release of natural melatonin is stimulated, creating a serene atmosphere and facilitating a seamless transition into slumber as the light slowly fades out. Diffuser emits scents from essential oils getty Quality sleep is an investment. Luxury bedding and a state-of-the-art mattress is about more than just aesthetics. While there are certainly gimmicks of the sleep market under this category, there are also important factors to note. 'Too thick, too scratchy, or too heavy can all result in a bad night's sleep,' explains ZigZagZurich co-founder Adam Comiskey. 'Breathable fabrics wick away moisture, preventing overheating or night sweats. Natural materials are key because they also minimize skin irritation and create a more soothing sleeping environment. Breathable materials like cotton or linen improve airflow, and new fibers like lyocell and modal are also excellent for sleep. Avoid polyester and other synthetics, as they trap heat, lack breathability and are generally unpleasant to sleep in.' In addition to natural materials, 'High-quality cotton bedding starts with high-quality yarns,' Comiskey says. 'The finer the cotton yarn, the softer the fabric.' Comiskey opts for Egyptian and Pima cotton with a 300-600 thread count. 'This is sufficient if the yarn quality is high,' he says. 'Yarn-dyed fabrics are the best. Beware of cheap 1,000, 1,500 or 2,000 thread count sheets, as many are mass-produced in Asia. Even if they say 'Made in Portugal,' the base fabric is often imported from Asia, then dyed and sewn in bulk in Portugal.' Raymond Yang, founder and CEO of Deconovo, echoes Comiskey's sentiments. 'Synthetic fabrics like polyester and low-quality cotton trap heat, absorb moisture unevenly and can irritate sensitive skin,' he says. 'Low-thread-count cotton can feel rough, causing friction that leads to sleep lines, wrinkles, and hair breakage. For those with allergies or skin concerns, non-organic materials may also contain chemical residues that can trigger irritation.' Luxury pillowcases, too, aren't just for show. 'They play a vital role in sleep quality by affecting temperature regulation, moisture retention, and overall skin and hair health,' Yang explains. 'The material determines how well the pillowcase manages breathability, allergens and bacterial buildup. For example, a 100% Mulberry Silk pillowcase offers thermoregulation, which keeps sleepers cool in summer and warm in winter. It also reduces friction against the skin and hair. Unlike synthetic alternatives like polyester, silk provides a naturally soothing and breathable surface that enhances sleep quality.' Even if you opt for a duvet cover, don't skimp on your comforter. 'High-quality comforters typically utilize the baffle box design,' says Tandy Avery, the vice president of product development at Luxome. 'It's a thin strip of fabric sewn between the top and bottom layers of the comforter. The fabric strip creates a small box for the fill that adds loft to the comforter, keeps the fill evenly distributed, and enhances breathability. A really good comforter will have a combination of many factors, including fill quantity, fill quality and comforter construction.' While quality is key, be wary of bedding that claims to be good for your back. 'The sleep industry pushes costly 'orthopedic' and 'custom-spinal zone' mattresses as scientifically superior, yet no single mattress type has been proven best for spinal health,' says Dr. Matthew Walker, who instructs The Science of Better Sleep class on MasterClass. 'Similarly, specialty pillows marketed for pain relief often lack evidence for improving sleep quality over standard pillows.' Dr. Walker also believes 'cooling' materials in mattresses often provide minimal real-world temperature regulation. 'Instead, focus on smart mattresses that use water to change the temperature,' he suggests. Regardless of quality, mattresses aren't one-size-fits-all. 'New mattresses take about 15-20 nights to adjust, and initial discomfort doesn't always mean a bad fit,' the doctor says. 'Adding a temporary topper or adjusting sleep posture can help during the break-in period. But after that period, if you're waking up with skeletal pain, or tossing and turning all night, return it.' High quality bedding getty Did you know something seemingly innocuous like having your running shoes on display can alter your sleep mindset? 'If you have items stored under the bed, consider their meaning,' says Anjie Cho, co-author of Mindful Living, and educator at the Mindful Design Feng Shui School. 'For example, shoes might represent movement, while luggage can symbolize travel and movement. Items like divorce papers or objects tied to past relationships can hold emotional energy that could interfere with your sleep. When you sleep, you enter a passive, yin state, which makes you more sensitive to your surroundings. If you must store things under the bed, stick to softer items like extra pillows or blankets.' Going back to what was said above about high-quality sleep materials, once again, luxury isn't just gimmicks of the sleep industry. 'When you're sleeping, you're in a passive state, so having mindfully sourced, ethical and high quality materials will integrate similar qi (life force energy) into your space and body for restful sleep,' the expert explains. 'Materials like the mattress, linens, pillows or a rectangular or square rug under the bed also bring in stable, nurturing and grounding qualities of the earth element for restful sleep.' If you've associated lighting with 'setting the mood,' there's an energetic science to this. 'When it comes to sleep, you want to enhance the yin (restful, dark) energy in your bedroom,' Cho says. 'Electronics, like phones and other devices, emit blue light, which is linked to yang energy. Yang energy is active and bright, and can make it harder to unwind as well as fall or stay asleep. Instead, opt for warmer-toned lighting, such as the soft glow of a salt lamp or candle light—just remember to blow out candles before going to sleep! By fostering a darker, more calming atmosphere, you create the ideal environment for rest and relaxation.' Ultimately, your personalized sleep routine will never be among gimmicks of the sleep market. It's a matter of what's proven to work for you. 'You need to prepare for sleep the way you would prepare for a meeting or a workout,' Morimoto says. 'I've created a pre-bed ritual that I like to call a power down hour where I do activities that are relaxing to me to signal to my brain that we're winding down for sleep. I like to read a book, take a bath or use a heating pad, and I force myself to put away my phone and other devices to transition to rest.'
