Some like it hot, some like it slightly cooler, especially at night. When one partner is a hot sleeper and the other isn't, it can result in poor sleep for both. If you're looking for tips on how to help a hot sleeper partner, you've come to the right place: we'll show you how to keep things cool without sleeping in separate beds.
evaCHILL
The most effective cooling device
Spoiler: it doesn’t include separate beds or separation! We are here to bring help for couples who disagree about sleep temperature.
A hot sleeper is someone who always feels warm in bed, which causes him to wake up numerous times at night. As a result, insomnia can lead to health issues such as fatigue, lower immunity, lack of focus, etc. It gets even more complicated when the person who shares the bed with the hot sleeper.
Ten things to do when your partner is a hot sleeper:
1. Avoid cuddling
We are sorry to start with this one, but we wanted to rip off the band-aid right away. Cuddling will warm up both of you and can result in a temperature rise and disrupted sleep. According to the Sleep Foundation, physical closeness increases body heat, which can make it harder for a hot sleeper to fall and stay asleep . Save your cuddles for the daytime and give your hot sleeper partner some space at night.
2. Invest in a breathable mattress
Some may suggest investing in a cooling mattress, but what if one of the partners doesn’t need the cooling effect? When you sleep, your body heat is transferred into the mattress. A breathable mattress creates airflow with technologies that help wick away body heat. According to the Sleep Foundation, a mattress with good airflow can significantly improve temperature regulation during sleep . It is an investment, but it can make a real difference if your partner sleeps hot.
3. Use natural fabrics
If you're a hot sleeper, use light, natural fabrics for both pajamas and bedsheets. Soft fabrics like cotton, bamboo, or linen encourage airflow and let the skin breathe, helping to regulate body temperature throughout the night.
4. Cool down before bed
There are several hot sleeper tips to cool down before bed.
First, the hot sleeper can take a lukewarm shower. A freezing shower is not recommended because it can act as a stimulant and keep you awake longer. A medium-temperature shower will help you both cool down and wind down before bed.
Another way to cool down rapidly is to apply ice or a cold compress to pulse points on the body: the insides of the wrists, the area around the temple, and the neck. Holding even a cold washcloth against the skin on these points will make the entire body feel cooler. Read also: 6 Best Ways for How to Stay Cool at Night and Wake up Well-Rested
5. Use separate blankets
What to do if you're a hot sleeper? Using separate blankets is another solution for sleeping cooler at night. First of all, you don’t warm up next to each other, and second — you can simply choose different blankets for different needs. Cuddle in advance, and then go for your comfort under the blanket of your choice!
6. Always keep the room cool
While cooling down the room right before sleeping is always a good idea: a cool temperature is one of the main conditions for healthy sleep. According to the National Sleep Foundation, a bedroom temperature between 60 and 67 degrees Fahrenheit helps promote sleep, as your body temperature naturally decreases to initiate sleep. You should keep the room cool all the time if possible. You can do so by:
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Using thick curtains which keep direct sunlight out of the room
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Regularly opening windows if the temperature outside allows doing so
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Using a fan or an air cooler (more on this below, stay tuned!)
7. Turn off the electronics
This is the one of the best solution for hot sleepers. Did you know that even the slightest light from electronic devices can suppress melatonin production? According to research supported by the National Institutes of Health (NIH), exposure to light-emitting devices before bedtime can suppress melatonin, delay your circadian clock, and reduce next-morning alertness . Complete darkness is key to healthy sleep. On top of that, electronics produce heat on their own.
So even if your iPhone may not be the main reason your partner cannot stop overheating in bed, turning it off together with the other devices will help reduce the overall room temperature. Read also: 10 Best Gadgets for Couples with Different Body Temperatures
8. Avoid exercising before bed
Globally, exercise contributes to deeper, healthier sleep. However, intense workouts close to bedtime can raise core body temperature and increase heart rate, making it harder to fall asleep. If your partner prefers evening workouts, suggest activities that don't raise body temperature too much, such as yoga, light walks, or stretching. Intense cardio or strength training, on the other hand, can keep them awake and hot.
9. Hydrate, hydrate, hydrate
Hydration is crucial for health and temperature regulation. A properly hydrated body is better at regulating its temperature because adequate fluids help dissipate heat and support sweating. However, avoid drinking large amounts right before bed to prevent nighttime bathroom trips. Spread your water intake throughout the day. This will help regulate body temperature without disrupting your sleep.
10. Turn on the fan / air cooler
Fans, air conditioners, and air coolers are among the most popular hot sleeper solutions. They can provide quick relief, but each has its own advantages and drawbacks.
Fans:
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Can be loud — if one of you is a light sleeper, you may need earplugs
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Air distribution can feel intense and uneven
Air conditioners:
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Effective if both partners are hot sleepers
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Very efficient at cooling, but can cause dry air and may lead to respiratory discomfort
We understand if sometimes parts of the pre-sleep routine for hot sleepers can be exhausting! For example, one can forget to hydrate, go on a late-night run to feel better after a long day, or not feel like burning electricity on AC during the night.
This is why we have a solution that is quiet, perfect for hot sleepers, takes only a second to launch, and will make your hot sleeper cool.
Read also: Polar Breeze Portable Air Cooler Reviews
Evaporative air coolers by Evapolar are designed for personal zone cooling (3-4 foot radius) — they cool the hot sleeper's immediate space without affecting the rest of the room. This makes them ideal for couples with different temperature preferences. They are also much quieter than fans, so even light sleepers can sleep comfortably.
Air coolers use only 7.5-12.5W of electricity, while an air conditioner uses significantly more. Let's do the math* for hot sleepers who need cooling all night:
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We'll base it on the average electricity cost in the US in 2026, which is 18.2 cents/kWh (according to the U.S. Energy Information Administration) . You can adjust this to your local rate.
Let's say the hot sleeper needs cooling for 8 hours at night. An average central air conditioner uses 3,000-3,500W.
3,000W × 8 hours = 24,000W = 24kWh
24kWh × 18.2 cents = $4.37/night
$4.37 × 30 days = $131/month on top of your energy bill.
You can adjust this price according to the device you're using — portable ACs use less electricity than central systems, for example. However, the cost still adds up, especially if you live in a hot area.
Now let's do the math with an Evapolar air cooler using the updated 2026 electricity rate (18.2 cents/kWh):
12.5W × 8 hours = 100Wh = 0.1 kWh
0.1 kWh × 18.2 cents = 1.8 cents/night
1.8 cents × 30 days = 54 cents per month
Even with the updated 2026 electricity rates, running an Evapolar air cooler costs under a dollar per month — compared to over $130/month for a central AC. You can also alternate between an AC and an evaporative air cooler depending on the temperature and your needs.
How else can Evapolar devices help your hot sleeper?
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Gentle, quiet airflow throughout the night: no freezing air, no buzzing fans. Just a comfortable breeze for the perfect sleeping temperature.
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The most natural cooling method: evaporation. Unlike air conditioners that use chemical refrigerants and can dry out the air, Evapolar devices use water evaporation — the same cooling process nature has intended.
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Personalized cooling for one partner. Direct the airflow at your hot sleeper while you enjoy the room temperature without being in the airflow. Each partner gets their own comfort zone.
Evapolar takes pride in creating eco-friendly devices that bring comfort to your relationship. Keep the relationship hot — by keeping the hot sleeper cool!
Check out the Evapolar website for available models and contact the team for more information.
Evapolar takes pride in creating eco-friendly devices that bring comfort to your relationship. Keep the relationship hot — by keeping the hot sleeper cool!
Check out the Evapolar website for available models and contact the team for more information.
People also ask (FAQ):
1. What exactly is a hot sleeper?
A hot sleeper is someone who experiences night sweats, hot flashes, and high body temperature in their sleep, which causes insomnia and frequent wake-ups.
2. What are the reasons I get so hot when I sleep?
Some of the most common reasons include:
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High room temperature
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Exercising close to bedtime
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Anxiety
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Certain types of medication
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Low-quality bed sheets, synthetic and non-breathable fabric
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Hormonal changes (pregnancy, menopause, hypothyroidism). Please, consult your doctor and do not self-medicate.
3. How do I stay cool while sleeping?
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Keep the room cool
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Take a cool shower
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Get a personal air cooler
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Invest in a breathable mattress and a cooling blanket
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Use natural fabric in both your bed sheets and pajamas
4. Why do some people radiate more heat at night than others?
If the exterior conditions are the same for both partners and one of them radiates more heat than the other, this can be due to:
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Hormonal differences and changes
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Stress and anxiety levels
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Medication (if applicable)
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Nutrition and hydration
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Working out close to bedtime
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Higher metabolic rate: some people naturally generate more body heat
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Alcohol consumption: alcohol can dilate blood vessels and increase sweating
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BMI: higher body weight can contribute to increased heat retention
You can always analyze your routine with a specialist to identify the underlying causes.
5. What temperature is best for a hot sleeper?
The Sleep Foundation and the National Institutes of Health (NIH) recommend a bedroom temperature of 60-67°F (15-19°C) for optimal sleep. A hot sleeper may prefer the cooler end of this range (60-65°F).
6. Can two people sleep at different temperatures?
Yes. Solutions include dual-zone mattress pads (like ChiliPad or Eight Sleep Pod 5), separate blankets, and personal evaporative coolers (like Evapolar) that cool only one side of the bed.