Written by Jill Zwarensteyn, Senior Editor
Memory foam has its advantages (most notably, great pressure relief), but a common complaint about this material is that it retains heat or sleeps warm. We’ve all had those moments when we’re too warm at night, and it makes getting a good night’s sleep that much more challenging.
If you’re someone who loves memory foam but wants to avoid overheating at night, you’re probably wondering how to make your memory foam bed cooler so that you can fully enjoy the incredible contouring and pain relief properties of this material.
Stick with us and find out how to cool down your memory foam mattress for better rest.
How to Cool a Memory Foam Mattress
In some cases, you may not be ready to invest in a memory foam bed with cooling capabilities, but the good news is there are additional ways to create a more temperature-neutral sleep environment. After all, buying a new mattress can be expensive, and if your current mattress is working well for you in all areas except for temperature, it would be a shame to replace it.
Some of these tips are more structural, like adjusting the foundation of your bed, whereas others involve adding new materials, like a cooling topper or new bedding.
Adjust the Foundation
While you can’t change the airflow of memory foam since it’s a solid material, you can make sure the surface beneath the mattress has plenty of open space where air can move.
Air can get trapped under your mattress, resulting in increased body heat around you and ultimately, an uncomfortable sleeping environment. The best bed frames for air circulation have equally spaced wooden boards, which provide lots of room for the air to move around. Conversely, if your bed has one sheath of solid plywood, this could increase heat accumulation.
The best advice is to replace your bed’s underside with wooden boards with some space in between them. However, just make sure they’re not so far apart that it impacts overall support for you and your mattress.
Explore: Best Bed Frames
Use a Cooling Mattress Topper or Pad
Mattress toppers and pads are used to provide added comfort. These are placed on top of the mattress and underneath the sheets. If heat retention is a problem, cooling mattress toppers could not only deliver more cushioning or support but also better temperature regulation. As for the material, we highly recommend that you opt for a topper made from gel foam, latex, down alternative, or natural cotton.
If your bed is too soft for your taste you can grab a firm mattress topper for extra support and breathability since the rigid materials should keep you more on top of the layers. Mattress toppers are a fantastic budget-friendly alternative if you want to use your bed for a couple more years before choosing a new one.
Cooler Bed Sheets
A simpler way to cool down your mattress is to replace your current sheets with cooler ones. Cooling sheets are designed to wick away moisture and heat from your body. They’re usually made from high-quality, lightweight materials. Some of the best materials for cooling sheets include Egyptian cotton, Pima cotton, Supima cotton, bamboo, Tencel, and polyester.
Also, be on the lookout for thread count. Ordinarily, we think the higher the thread count, the better, but when it comes to cooling sheets, that’s not necessarily the case. High thread count sheets are more tightly woven and therefore, will retain more heat. Conversely, certain types of weaves are more breathable and cooling. For example, sateen and jersey weaves tend to be more breathable than a percale weave.
Cooler Pillows
Like sheets, another cost-effective way to cool down your sleep space is to change up your pillows. Sleeping against a cooler pillow can help you cool off overall. However, like mattresses or sheets, some pillows naturally retain more heat than others.
A cooling pillow is made specifically to regulate your temperature, using different materials, casings, and designs than regular pillows. Some of these pillows may also contain memory foam, but they counteract heat retention by adding cooling gels or shredded foam that’s more breathable.
More Ways to Help You Sleep Cool
- Lower the thermostat – Experts recommend sleeping in a cool room that is between 60 and 67 degrees Fahrenheit1 (15-19 degrees Celsius) at night. This will help tell your body it’s time to produce melatonin, the hormone that signals your body to sleep.
- Open the window – If it’s cool where you live and you don’t want to crank the AC, you can always open a window. You can also open two windows across from each other, or put a fan in front of your window, to create a cross breeze.
- Wear breathable pajamas – Pajamas made out of cotton, linen, or bamboo are going to be the most breathable. Avoid flannel or wool pajamas if you’re trying to keep cool at night.
- Turn off the lights – The energy from lighting adds heat to a room, so be sure to turn off the lights during the day when you can use natural lighting and keep them off at night, or use just one light at night to help minimize extra heat accumulation.
Why Does Memory Foam Sleep Hot?
One of the negative aspects of memory foam is heat retention, which can result in sweating and discomfort during sleep.
The reason heat gets trapped inside the foam is because of its unique structure. Memory foam is porous and filled with tiny bubbly spaces. However, it isn’t interconnected to allow a greater amount of airflow inside.
The sleeper’s weight compresses and displaces these tiny bubbles of air. This means that there is no more space for it to circulate. Considering how important this problem is, manufacturers have created specialized cooling mattresses in which temperature-regulating features are added to memory foam beds to help make them sleep cooler.
When Should I Get a New Mattress?
Memory foam mattresses tend to have a lifespan of about seven to 10 years, but this will depend on the quality of the bed and how well you maintain it. So, if your memory foam mattress is approaching its expiration date, it might be time to get a new one. This is especially true if it’s no longer supportive enough to ensure your spine is well-aligned.
If you’re ready for a new bed, consider a mattress that’s already built cooler. Yes, you can take the steps to cool off your mattress, but if you have to get a new one anyway, other mattress types are designed to be cooler in the first place.
Latex, innerspring, and hybrid mattresses all sleep cooler than memory foam mattresses because they naturally have more airflow. That being said, many companies are improving memory foam beds by implementing cooling gels and other breathable materials, so you don’t necessarily have to rule out a memory foam option if that’s your favorite style of mattress. Plus, many hybrids still contain memory foam and are often cooler than the all-foam models.
Browse by Different Mattress Types:
Frequently Asked Questions
Does memory foam make me sweat?
Memory foam can indirectly make you sweat by contributing to a warmer sleep space overall. The material’s density inhibits airflow, and if a bed doesn’t contain cooling measures to counteract this, things could get hot enough that it makes you sweat.
Why do I get so hot when I sleep?
When we’re sleeping, our body’s core temperature drops2 by a couple of degrees. This extra heat has to go somewhere, so it escapes into whatever is surrounding us. If what happens to be surrounding us are insulating materials, the heat will be trapped around us, and we’ll likely wake feeling hot and sweaty. This is why cooling materials are so important for hot sleepers.
Can memory foam be cooling?
Memory foam mattresses tend to be the warmest type of mattress, but certain companies have taken note and are making cooler memory foam mattresses. Many do this by adding a top comfort layer infused with cooling gel.
Otherwise, you can cool down your memory foam mattress by adjusting the foundation, getting a cooling mattress topper, or making your bedding more cooling.
What’s the best mattress for hot sleepers?
The best mattress mattress for hot sleepers will have temperature-regulating properties included in its construction. Hybrid and innerspring beds offer lots of breathability because of the airflow from the coils. Latex beds are also great for hot sleepers because latex is more temperature-neutral.
Although traditional memory foam beds can trap heat, if the foam is infused with cooling gel, they could serve hot sleepers better. A memory foam hybrid is often an excellent compromise since it contains memory foam but also has airflow from the coils.
What temperature should my bedroom be when I sleep?
Experts recommend keeping your bedroom between 60 and 67 degrees at night for optimal sleep.1 At these temperatures, your body is prompted to produce melatonin – one of the key hormones responsible for making you sleepy.
Final Word of Advice
If you bought a mattress with traditional, low-end memory foam, you can only do so much. Our advice would be to change your foundation for better airflow underneath or invest in cooling accessories like breathable toppers, sheets, and pillows. If it’s time to buy a new bed altogether, though, look for mattresses built with breathable, temperature-regulating materials. This includes memory foam mattresses with cooling properties.
The Advisor Says
Start with some lower-cost bedding items to help cool down your bed, such as new sheets or pillows. From there, you can work your way up to larger investments like a cooling mattress when you’re ready to buy a new bed.
Jill Zwarensteyn
Senior Editor
About Author
Jill Zwarensteyn is the senior editor for Sleep Advisor and a certified sleep science coach. She is enthusiastic about providing helpful and engaging information on all things sleep and wellness.
Combination Sleeper
Education & Credentials
- Certified Sleep Science Coach
References:
- “What’s the Best Temperature for Sleep?”. Cleveland Clinic. 2021.
- Harding, Edward C., Franks, Nicholas P., Wisden, William. “Sleep and thermoregulation”. Current Opinion in Physiology. 2020.