Most people know how important hydration is for general health. Fewer people actually take steps to hydrate throughout the day. In fact, one study found that up to 75% of Americans are chronically dehydrated, left without the fluids they need to support essential functions like digestion, temperature regulation, and muscle movement.
Here’s something else that most people forget about hydration: your body doesn’t stop consuming fluids once you fall asleep. Especially during warmer summer months, it’s not uncommon to sweat throughout the night. It’s one of the reasons why we recommend using a mattress protector: it helps shield your mattress from moisture buildup, extending its lifespan and keeping your sleep environment clean, dry, and more hygienic.
Let’s explore the concept of overnight hydration: what it is, why it’s important, and how you can take steps to stay hydrated through the night for better rest and sleep hygiene.
Why is it Important to Go to Sleep Hydrated?
During the night, your body continues to lose fluids through breathing and sweating. Even if you're not visibly perspiring, your body still uses water to regulate temperature, support cellular repair, and maintain essential functions while you sleep. Without adequate hydration, these processes can become less efficient, leading to disrupted sleep, dry mouth, headaches, and even muscle cramps that can wake you up in the middle of the night.
In addition to supporting physical health, staying hydrated before bed can also positively impact your mood and cognitive function. Dehydration has been linked to increased irritability, fatigue, and reduced focus — all factors that can influence how rested you feel the next day. Drinking a moderate amount of water before bedtime helps keep your system balanced, promotes restful sleep, and sets you up for a more energetic and productive morning.
Should I Drink Water Before Going to Bed?
Did you know that drinking water before going to bed could improve your mood? According to one study, water deprivation can negatively impact your mood, which could affect your overall sleep-wake cycle.
During the study, people who normally drank a lot of water weren’t as calm and didn’t feel as many positive emotions when they couldn’t drink as much as they normally did. Those with a low fluid intake showed an increase in positive emotion, satisfaction, and calmness when they increased their water intake.
Drinking water before going to bed, particularly if it’s warm or hot water, also helps to detox your body and improve digestion. Warm water increases blood circulation and helps your body to be able to break down waste.
Drinking warm water before bed will keep you hydrated through the night and may help the body to rid itself of unwanted toxins. It may also help to relieve pain or cramping in the stomach.
Benefits of Staying Hydrated While You Sleep
Drinking water before bed is a great way to ensure that your body temperature stays well regulated.
Research has shown that dehydration causes people to feel cold or hot while sleeping. Drinking water before bed benefits you by not only ensuring that you remain well hydrated while you sleep but also maintaining optimal body temperature. This helps ensure that your sleep remains undisturbed and comfortable.
Dehydration causes your skin to lose all its hydration and natural oils. Drinking an adequate amount of water throughout the day will prevent blemishes, wrinkles, and acne from occurring on your face. Drinking water before bed ensures that you remain hydrated throughout your sleep and wake up to find your skin soft and supple.
How Can I Stay Cool While Sleeping?
Having fans in your room or turning down the temperature on the air conditioning is a good way to stay cool while sleeping. There are other ways to help stay cool, such as products designed to keep you cool while you sleep.
Here are some of the best ways to stay cool throughout the night.
Cooling Sheets
Cooling sheets are specifically designed with breathable, moisture-wicking fabrics that promote airflow and temperature regulation while you sleep. Unlike traditional cotton or flannel sheets that can trap heat, cooling sheets use materials like Tencel, bamboo, or specialized polyester blends to draw heat away from your body and evaporate sweat quickly. This helps prevent overheating and allows your body to maintain a more comfortable sleep temperature throughout the night.
Tempur-pedic TEMPUR-Breeze® Cooling Sheets are a great example of how innovative technology is transforming the sleep experience. These sheets combine breathable materials with enhanced performance features like moisture-wicking and stretchability. They’re also engineered to fit snugly without slipping off, making them ideal for active sleepers. If you frequently wake up hot or sweaty, upgrading to high-quality cooling sheets can make a noticeable difference in the quality and consistency of your rest.
Take a Cooling Shower
Taking a cooling shower before bed can help lower your core body temperature, signaling to your brain that it's time to wind down for sleep. The cool water washes away sweat and heat accumulated throughout the day, leaving your skin refreshed and your body better prepared for a comfortable night’s rest. Even a quick rinse can be effective — just make sure the water is cool, not cold, to avoid overstimulation. For an extra boost, try stepping out of the shower into a lightly air-conditioned or fan-cooled room to lock in that refreshed feeling.
Cooling Pillows
Cooling pillows are a simple yet highly effective way to enhance your sleep quality, especially during hot summer nights. Your head plays a major role in regulating body temperature, and when it overheats, it can lead to restlessness, interrupted sleep, or frequent waking. Cooling pillows are made with temperature-regulating materials like gel-infused memory foam or phase-change fabrics that absorb and dissipate heat, keeping your head cool and your sleep uninterrupted.
The Tempur Adapt ProMid Cooling Pillow, for instance, combines GlacioTex™ cooling fabric with a molded internal core, for a personalized sleep experience. The pillow contours to the shape of your head and neck, delivering both comfort and relief.
Don’t stop at simply upgrading your sheets. It’s so much easier to keep your entire body cool if you keep your head cool. Try the Tempur Adapt ProMid Cooling pillow for some added comfort, softness, and cooling. Just imagine the comfort of always having a cool place for your head. Many happy sleepers also enjoy the DreamFit DreamChill™ Adjustable Pillow, featuring StaKool™ mineral technology and StaDry™ that releases moisture for cool, restorative rest.
Keep the Room Temperature between 60–67°F
Keeping your bedroom temperature between 60 and 67°F is one of the most effective ways to stay cool while sleeping. This range supports your body’s natural drop in core temperature that occurs as part of your sleep cycle, helping you fall asleep faster and stay in deeper stages of rest longer. When your room is too warm, it can interrupt this process, making it harder to get quality sleep and increasing your chances of waking up during the night.
To maintain this ideal temperature, consider using a programmable thermostat that automatically adjusts your room’s climate as bedtime approaches. You can also enhance temperature control by sealing windows, using blackout curtains, and running a fan or air conditioner to circulate air. If you’re looking for an energy-efficient option, try a cooling fan with a sleep timer or a window unit that cools only your bedroom at night. Small adjustments to your environment can make a big difference in the quality of your sleep.
Mattresses with Cooling Technology
There are so many options when it comes to mattresses with cooling technology. Be sure you choose one that’s sturdy and that provides comfort and support specifically for your unique sleeping needs. The Tempur-Pedic TEMPUR-LuxeBreeze® 2.0 Mattress provides all-night cooling that allows you to sleep up to 8 degrees cooler than traditional mattresses. Their cooling technologies provide noticeable surface cooling that you can feel when you lie down. The mattress stays cool as you fall asleep and continues to keep you comfortable while you sleep.
Alternatively, consider the Casper Wave Hybrid Snow mattress — a temperature-regulating mattress that uses Casper's Snow Technology for 12+ hours of cooler sleep. HeatDelete™ Bands direct heat away from your body throughout the night to provide comfort, relief, and a cool place for sleeping.
Cooling Mattress Protector
A cooling mattress protector adds an extra layer of temperature regulation to your bed by drawing heat away from your body and promoting airflow throughout the night. Unlike standard protectors, these are often made with breathable, moisture-wicking fabrics or infused with cooling technologies like phase-change materials or gel. They help you sleep cooler and protect your mattress from sweat and allergens, making them a practical upgrade for hot sleepers.
Even if you’re not ready to invest in a full new cooling mattress, you can always upgrade your mattress protector. The Bedgear cooling mattress protector provides immediate relief when it comes to heat deflection. With revolutionary fiber that’s cool to the touch, you’ll be so relieved at how cool your night sleep can get.
Stay Cool and Hydrated to Get the Best Sleep
Say goodbye to sleepless nights. Mattress Warehouse makes it easy to find the right mattress with bedMATCH — a science-backed system that customizes recommendations based on your body and sleep habits. Whether you’re a hot sleeper, need pressure relief, or crave better support, bedMATCH helps you find your best fit.
Ready to sleep cooler and more comfortably? Try bedMATCH in-store at your local Mattress Warehouse or take our quick online quiz to find your perfect mattress from home.