Your body temperature is influenced by what you eat, drink, and do in the hours before bed. For hot sleepers, certain habits can unintentionally raise core temperature right when your body is trying to cool down. This page focuses on habit changes that support cooler sleep.
Pre-Bed Cooling Behaviors
- Take a warm (not hot) shower earlier in the evening
- Allow time for your body to cool naturally afterward
- Avoid sudden cold exposure immediately before sleep
Food, Drink & Digestion
- Finish large meals several hours before bed
- Limit alcohol in the evening
- Hydrate earlier in the day instead of late at night
Stress, Activity & Wind-Down
- Avoid intense workouts late in the evening
- Use light stretching or breathing to unwind
- Dim lights to support natural nighttime cooling