I couldn't sleep in the heat until I made this simple pillow switch
Summer is a mixed blessing for my sleep. While brighter mornings help me wake up fresh, warm nights make drifting off in the first place a struggle.
Overheating has been a particular issue this year and it didn't take long to identify the source of the problem: my marshmallow of a memory foam pillow.
As a sleep writer I spend a lot of time extolling the virtues of finding the best mattress for your needs but I've realised I may have overlooked the importance of right pillow.
However, choosing the best pillow is an significant part of your sleep comfort and that's doubly true on a hot night. Something I realized the hard way when my pillow became a stuffy cocoon.
A quick pillow switch made all the difference and if you're a hot sleeper I think it can do the same for you. Here's why (and how to pick the right one...)
In my Tempur-Pedic Tempur-Cloud Pillow review I was full of praise for the soft-comfort of this memory foam pillow. And while I noticed some slight heat retention at the time, it wasn't a major problem...
Until overnight temperatures began creeping up and that 'slight heat retention' was causing my sleep to suffer.
I put up with it for a few nights (I really do like this pillow) but eventually had to admit defeat and go searching for a cooler solution.
I ended up returning to the Levitex Sleep Posture pillow. While on the surface these pillows have a lot in common (all-foam with a flat build) both use their own brand foam (which is not memory foam) — and the Levitex is significantly cooler.
The difference was immediate. While the Tempur-Cloud started to warm up within seconds, the Levitex remained pleasantly neutral.
And it stayed neutral. I was flipping the Tempur-Cloud every few minutes in search of a non-existent cool side but on the Levitex I fell asleep cool and stayed asleep, no flipping needed.
Tempur-Pedic Tempur-Cloud Pillow: from $89 at Tempur-Pedic US | £149 at Tempur-Pedic UKDesigned for back and stomach sleepers, the Tempur-Cloud pillow has a soft build and a low loft to cradle the head in alignment with the spine. But for US shoppers, I recommend adding the cooling technology upgrade (from $20) to avoid night sweats (cooling is included in the UK SmartCool design, which is also for all sleep styles.)
Levitex Sleep Posture Pillow: from $135 at Levitex US | £80 at Levitex UKUsing Levitex's own-brand foam, this medium-firm pillow is available in four heights to suit your build and sleep position. The foam is designed to breathable, making this a good choice for hot sleepers. A UK company, Levitex offers delivery worldwide but double-check shipping times and charges before making your purchase.
Below I'm focusing on cooling properties when finding a new pillow to get you through the summer nights, but make sure to check out our guides to pillow loft and finding the right pillow for your sleep position, as well.
A member of my sleep team has recently swapped to wool bedding to stay cool and when it comes to pillows, natural materials can provide some of the best heat wicking.
Many natural materials are, well, naturally cooling. Down pillows have built-in temperature regulation, as do pillows made with latex foam. Kapok and cotton are other options with natural heat wicking.
But these natural pillow fills also tend to be pricey, so you might want to consider a synthetic alternative.
While they lack natural cooling, synthetic materials can still prioritize heat wicking — my Levitex pillow is a good example.
One of the best things about my Tempur-Cloud pillow is its softness. It cradles my head and because I can sink into it, my neck and spine are kept aligned.
But after a few overly warm nights it became obvious that sinking into the pillow was part of the problem. As soon as my warm breath left my body it hit the pillow and started circling my head.
Firm pillows should still yield beneath you but for the most part, you'll be lying on top of the materials, not sinking in. Now it can circulate, the hot air will escape.
After switching my soft pillow for something firmer I could immediately feel the difference, no longer trapped in a sauna caused by my own breathing.
A firm pillow won't guarantee a cooler feel (some of the best firm mattresses we've tested have had only average temperature control) but it's a good starting point if your pillow is causing you to overheat.
A pillow is more than just the fill and for hot sleepers the cover is another important part of the equation.
And in my case, the plush quilting of my Tempur-Cloud pillow's cover definitely contributed to the stuffy feeling... as did the quilted pillow protector it was wrapped in.
For very hot sleepers, I highly recommend investing in a pillow with a cool to the touch cover. This will mean you're greeted with a chilled feel as soon as your head touches the bed.
Consider a breathable pillow protector alongside cooling pillowcases (natural materials are a good choice here.)
These extras layers might seem counter to the cooling aim but the easy-cleaning additions are necessary to prevent sweat from ruining your pillow.
I've focused on the pillow here because it was the source of my own overheating woes, but your entire bed can contribute to summer sweating.
For those who frequently overheat — no matter the time of year — I recommend investing in one of the best cooling mattresses. These designs use cooling mattress materials to wick away sweat and maintain a chilled feel.
If a new mattress isn't on the cards, or overheating is only an occasional issue, consider a cooling mattress topper. This adds a breathable layer to your bed for a fraction of the cost of a new mattress.
And while you might not be wrapping yourself up in a blanket, your sheets can also trap heat. Our guide to cooling bedding can help you find a solution while our bedding expert recommends a cooling duvet.
Yes, it sound weird but yes, it can cool you down. Warming up with a shower before bed causes your core temperature to drop when you step out of the bathroom, helping you achieve the right temperature for sleep.
Plus, a quick wash after a warm day cleans away the pollen, sweat and sunscreen that can accumulate in the summer, preventing your pillow and mattress from getting gross, and helping to eliminate any allergens that might disrupt your sleep.
It might sound counterintuitive but experts recommend closing your curtains on a hot day. Doing so blocks the sunlight, so your room stays a touch cooler.
Also, be strategic with open windows. While many of us open windows hoping for a steady breeze this can actually introduce more hot air to the room.
Keep windows (and curtains) closed until the evening and things cool down. Then you can open up and let fresh air in.
Once your pillow / mattress / bedding has warmed up, it can feel impossible to escape the heat.
I found the best solution was to leave the room and take a few minutes to cool down away from my bed (known as the 15 minute rule, this can help on any disturbed night.)
Before stepping back into my (now slightly cooler) bed, I would run cold water onto my wrists. This cooled the pulse points and allowed me to fall asleep feeling slightly fresher.
Your first choice might be to have your fan directly in front of your pillow but placing a fan so it's also near the window, if possible, might be the smarter solution.
This allows the fan to pull in cold air and push out hot air, creating cross ventilation.
And if your fan alone isn't working, add ice. Placing a bowl of ice in front of your fan creates make-shift air conditioning.
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Summer is a mixed blessing for my sleep. While brighter mornings help me wake up fresh, warm nights make drifting off in the first place a struggle. Overheating has been a particular issue this year and it didn't take long to identify the source of the problem: my marshmallow of a memory foam pillow. As a sleep writer I spend a lot of time extolling the virtues of finding the best mattress for your needs but I've realised I may have overlooked the importance of right pillow. However, choosing the best pillow is an significant part of your sleep comfort and that's doubly true on a hot night. Something I realized the hard way when my pillow became a stuffy cocoon. A quick pillow switch made all the difference and if you're a hot sleeper I think it can do the same for you. Here's why (and how to pick the right one...) In my Tempur-Pedic Tempur-Cloud Pillow review I was full of praise for the soft-comfort of this memory foam pillow. 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But after a few overly warm nights it became obvious that sinking into the pillow was part of the problem. As soon as my warm breath left my body it hit the pillow and started circling my head. Firm pillows should still yield beneath you but for the most part, you'll be lying on top of the materials, not sinking in. Now it can circulate, the hot air will escape. After switching my soft pillow for something firmer I could immediately feel the difference, no longer trapped in a sauna caused by my own breathing. A firm pillow won't guarantee a cooler feel (some of the best firm mattresses we've tested have had only average temperature control) but it's a good starting point if your pillow is causing you to overheat. A pillow is more than just the fill and for hot sleepers the cover is another important part of the equation. And in my case, the plush quilting of my Tempur-Cloud pillow's cover definitely contributed to the stuffy feeling... as did the quilted pillow protector it was wrapped in. For very hot sleepers, I highly recommend investing in a pillow with a cool to the touch cover. This will mean you're greeted with a chilled feel as soon as your head touches the bed. Consider a breathable pillow protector alongside cooling pillowcases (natural materials are a good choice here.) These extras layers might seem counter to the cooling aim but the easy-cleaning additions are necessary to prevent sweat from ruining your pillow. I've focused on the pillow here because it was the source of my own overheating woes, but your entire bed can contribute to summer sweating. For those who frequently overheat — no matter the time of year — I recommend investing in one of the best cooling mattresses. These designs use cooling mattress materials to wick away sweat and maintain a chilled feel. 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Two pillows that are similar to the Tempur-Neck in terms of design and functionality are the Nest Bedding Easy Breather (from $119) and the Sleep Number NaturalFit Ultimate (from $169 to $199) — the first at a similar set of price points and the second coming in a little more expensive. Tempur-Neck pillow: from $119 at Tempur-PedicThe Tempur-Neck pillow is available in three sizes: small, medium and large. A small is priced at $119, a medium at $129 and a large pillow is $159. This price includes a 5-year warranty and free shipping. While the Tempur-Neck is currently full price for a single pillow, you will get 30% off when you buy two. The Tempur-Neck is comprised of a single block of the brand's signature Tempur-Material. Described as having an 'extra firm feel' it is designed specifically for back and side sleepers, delivering pressure relief and relaxing your muscles while still keeping them supported. Unlike regular bed pillows, you don't have to spend your time and effort adjusting the Tempur-Neck to contour your neck and shoulders, since its design follows the natural curvature of your neck and head. As such, it's designed to always give solid support to your neck, without ever compromising on neutral spinal alignment, whether you're sleeping on your side or your back. You can choose between the three sizes, and Tempur-Pedic even provide a handy chart and instructions on the pillow's product page so you can find the ideal Tempur-Neck for your body type. The Tempur-Material is encased in a hypoallergenic knit cover made from 100% polyester, and handily it's both removable and machine washable. Hot sleeper? You have the option of upgrading your Tempur-Neck to include cooling technology, in the form of heat-wicking cooling yarns woven into the breathable cover. This costs $20, but if sleeping hot is a big problem for you we'd recommend a dedicated cooling pillow such as the Casper Hybrid with Snow Technology. That's the basics covered, so now let's take a closer look at how the Tempur-Neck fared across a range of specific performance parameters. This will help you make an informed decision on whether the Tempur-Neck will work for your sleeping style and needs. The Tempur-Neck is one of the few pillows we've found that does not require any additional steps to be set up fully. It arrives in a fuss-free cardboard box, wrapped in plastic film. You don't have to wait for it expand or adjust the loft or firmness by adding or removing fill. Simply tear the plastic off and it's all ready to be slept on. Score: 5 out of 5 I found the Tempur-Neck largely delivered on what it claims. I'm a combination sleeper (side and back) and I specifically loved the instant pressure relief of the foam, which mimics the soothing relaxation of a neck massage or spa. It is on the firmer side and hence is suitable for anyone who needs that extra sturdy support to keep their neck aligned or to reduce the risk of worsening their aches or pains. To test its comfort and support, we put it through a sink-in test by placing a kettlebell weighing 10lb (roughly the average weight of an adult head) on the pillow and leaving it for 5 minutes. As soon as we removed the kettlebell, the foam sprung right back up without even a dent to show that a weight had been placed on it. I also found the Tempur-Neck to be most comfortable for back sleeping since this truly gave my neck and shoulders the feeling that tension was melting away. Since I tend to prefer a pillow with a softer feel and do not particularly suffer from neck aches or shoulder pains, I found the curved design to be slightly distracting after a week. Similarly, if you're someone who wants a pillow that conforms to your neck and head, giving you a cradling effect (like you're sleeping on a cloud), the Tempur-Neck might not work as an everyday pillow. Score: 4 out of 5 Apart from the optional cooling upgrade, the Tempur-Neck doesn't include any cooling features. Since it is made from a type of memory foam (which is known to trap heat), we expected it to cause overheating, but this never happened while testing the Tempur-Neck, although it should be noted that the reviewer is not a hot-sleeper. I was sleeping on the Emma Hybrid Airgrid mattress and used an ordinary department store microfiber duvet during the Tempur-Neck testing period. The knit cover which wraps the Tempur-Neck, however, is not a light breathable material of the type you might find on other pillows. If you're a hot sleeper, you'd be advised to opt for the cooling upgrade or to go for the Tempur-Cloud Dual Cooling pillow, which comes in a breathable cotton cover with cooling gel on either side. Score: 4 out of 5 A pillow may be comfy enough to sleep on but is it easy to clean? This is why we consider maintenance and durability to be key factors when judging the performance of a pillow. Tempur-Pedic is a popular mattress and bedding brand in the US and one of the reasons why it's so well-regarded is its consistent quality. Compared with other memory foam pillows, the Tempur-Neck does not sag or require any fluffing to maintain its shape, comfort and support. Score: 5 out of 5 As per Tempur-Pedic's care guidelines, only the outer cover is removable and can be washed and dried on a cold setting. Air-drying is recommended. Tempur-Pedic also suggests that you should avoid over-drying it or using chlorine or harsh products for cleaning. Score: 4 out of 5 The Tempur-Pedic Tempur-Neck definitely lives up to the expectations. Finding a pillow that strikes the perfect balance of comfort and support is a tricky task for those struggling with neck pains or shoulder aches, and the last thing you need is a pillow that's either too soft or too firm and increases the risk of worsening the pain. If this sounds familiar to you, we believe that Tempur-Neck would be a good choice thanks to its ergonomic curved design and it's firm but instantly pressure relieving Tempur-material. While it's not one of Tempur's most affordable pillows, it sits around the middle of the Tempur-Pedic price range. Temperature control clearly isn't the Tempur-Neck's priority, and this is surely where it falls down compared with similarly-designed pillows such as the Nest Bedding Easy Breather and the Sleep Number NaturaFit Ultimate. The curved shape and the extra firmness also makes it an unsuitable option for stomach sleepers who require a low-loft model or one with a customizable fill like the Coop Home Goods Original pillow. ✅You suffer from neck pains or aches: The Tempur-Neck provides the right combination of cushioning and firm support to soothe any aches or pains. ✅You're a back or side sleeper: The ergonomic design follows the natural curve of the neck and is therefore perfect for side and back sleepers. ✅You need instant pressure relief for your neck: The Tempur-Material used in the pillow gives you instant relaxation which melts away the built-up tension in your neck and shoulder muscles. ❌You prefer a softer pillow: Tempur-Neck is the firmest Tempur-Pedic pillow and its cushioning won't appeal to sleepers who need a fluffy or plush model. ❌You need a more affordable pillow: Tempur-Pedic pillows are not exactly cheap compared to more budget-friendly options in the market. ❌No sleep trial included: Unlike most brands, Tempur-Pedic does not provide a sleep trial or returns for its pillows. Extra benefits are limited to a 5-year warranty and free shipping. 1. Nest Bedding Easy Breather Side Sleeper pillow: was $119 from $99 at Nest BeddingThis pillow with a similar curved design as the Tempur-Neck, is perfect for side sleepers who like a more softer feel to their headrest. Crafted from a blend of CertiPUR-US certified foam and polyester fiber, the Easy Breather provides plush comfort and contouring in addition to a breathable knit cotton cover for cool sleep (read the full review on the Nest Bedding Easy Breather Side Sleeper pillow for more details). You can now get this at $20 off which takes the price down from $119 to just $99. Extra benefits include a 2-year warranty and 30 night sleep trial. 2. Sleep Number NaturalFit Ultimate Pillow: was $189.99 from $151.99 at Sleep NumberThe NaturalFit is an adjustable pillow with removable fill inserts to suit your sleeping preference. The natural down and latex blend is a dream combination, ideal for anyone who like plush comfort and responsive support (read the full review on the Sleep Number NaturalFit Ultimate pillow for more details). It also comes in a breathable cotton cover preventing any overheating or night sweats (in addition to naturally temperature regulating down and latex). You can grab this now at 20% off, reducing the price of a standard pillow from $189.99 to $151.99, while a king is priced at $175.99 (was $219.99). 3. Beckham Hotel Collection Pillows: was $79.99 from $59.99 at AmazonNeed a simpler pillow which suits all sleeping styles and those prone to overheat during the night? The Beckham Hotel Collection crafted from down-alternative fiber impressed our reviewer who said it provides 5-star luxury comfort within a budget (read the Beckham Hotel Collection Pillow review to know more). It is also a great budget purchase (and hence the top affordable choice in our pillow guide) since you're paying for not one but two pillows. There's currently 25% off, which means a set of queen pillows is now $59.99 (was $79.99).
