A good night’s sleep rarely comes down to a single fix when it comes to figuring out how to sleep better. A racing mind, lingering tension and a bedroom that feels just a little too warm can quickly turn bedtime into a restless exercise. From the temperature of your bedroom and the fabrics you sleep in to the air you breathe and the small rituals that signal it’s time to switch off, rest is shaped by a series of subtle cues working together. Ahead, we look at the expert advice, smart sleep technology and calming sensory touches that can help create the conditions for deeper, more restorative sleep.
Essential oils that help calm the mind before sleep
Aromatherapy has long been used to encourage relaxation, and certain essential oils are believed to help signal to the body that it’s time to slow down. When incorporated into an evening routine, they can create a sensory shift that gently prepares the mind for sleep.
Among the most widely recommended scents for sleep is lavender. Several small clinical studies suggest that inhaling lavender oil before bedtime may help improve sleep quality and reduce feelings of anxiety, making it a popular choice for pillow sprays and bedside diffusers. Its soft floral aroma has a naturally calming effect that many people associate with winding down.
Chamomile oil offers a similarly gentle experience. Derived from the same plant used in calming herbal teas, it carries a light, slightly apple-like fragrance that aromatherapists often recommend for relaxation. The plant contains compounds such as apigenin, which researchers believe may contribute to its soothing qualities.
For deeper relaxation, earthy oils such as sandalwood and vetiver are often suggested. Their warm, grounding notes are commonly used in aromatherapy to encourage slower breathing and a calmer nervous system, making them particularly appealing during periods of heightened stress.
Incorporating essential oils into a bedtime routine doesn’t need to be complicated. A diffuser can disperse a subtle scent throughout the room, while a drop or two placed on a cotton pad near the pillow creates a softer effect. Used consistently, these scents can become a sensory cue for the brain – a quiet signal that the day is ending and rest is about to begin.
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So, what’s the best temperature for sleep? Here’s what the experts say.
There’s no shortage of advice when it comes to sleep: drink herbal tea, dim the lights, banish blue screens. But science (and a growing chorus of sleep specialists) suggests the single most effective shift might be simpler than expected: turn down the thermostat. The goal is to create an atmosphere that encourages the brain to wind down and the body to slip into deeper, more restorative rest.
“The ideal sleep environment is cool – approximately 18°C – quiet, and dark,” says Thomas Høegh Reisenhus, the resident sleep counsellor at American mattress brand Tempur. “This cave-like environment stimulates increased levels of melatonin, a sleep-inducing hormone that plays a key role in regulating the natural sleep-wake cycle.”
But getting to that optimal sleep setting involves more than nudging the dial on your radiator. From breathable bedding to air-purifying devices and smart mattresses designed to regulate your temperature through the night, sleep is becoming one of the most thoughtfully designed experiences in the home.
Here, we explore the science behind the perfect sleep temperature – and share a curated list of design-minded devices that make cool, uninterrupted slumber a dream come true.
- How to sleep cooler: what to know
- Setting the scene for sleep: smart swaps and cooling companions
- Sleep tips that actually work
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How to Sleep Better and Cooler
Temperature plays a pivotal role in how easily we fall – and stay – asleep. Increasingly, sleep brands are rethinking rest from the ground up: designing not just mattresses, but ecosystems of accessories that work together to create the ideal sleep microclimate. “Temperature regulation is an important consideration when selecting the right mattress,” says Clare Schifano, Global Marketing Director at Vispring, “as we know that feeling either too hot or too cold, during the night, are both factors that can prevent a sound night's sleep. Along with other natural, breathable materials including cotton, Tencel and mulberry silk, a key ingredient used to fill Vispring mattresses is British wool. The keratin in wool is a protein found in animal hairs that acts as a natural insulator, keeping the wearer warm in winter and cool in summer.”
Schifano adds that “Natural materials such as wool, cotton and horsehair are tried and tested in bed making and have been used for centuries. These fibres are known to have properties that can contribute to a good night's sleep, including breathability and temperature regulation – cool in summer and warm in winter, natural spring for resilience and support and importantly softness for comfort.”
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From mattress fill to pillows and toppers, Vispring – and others in the sleep space – are creating what could be described as sleep architecture: thoughtful layers of comfort and climate control designed to support the body’s natural temperature shifts as it moves through sleep cycles. “Setting up your bedroom for sleep success in the summer months is the key to staying cool,” says Robert Lancaster-Gaye, co-founder of Tielle, the hotel bedding brand behind the sleep setups in five-star hotels around the world. Cooling mattress pads can also add an extra layer of temperature regulation to existing mattresses, while strategically placed bedroom fans help circulate air and maintain that optimal cool environment.
According to Lancaster-Gaye, natural duvet fillings like feather and down are best for warm nights, as they're breathable and allow moisture to escape, unlike synthetic alternatives, which tend to trap heat and cause sweating. When it comes to sheets, Lancaster-Gaye recommends steering clear of silk and linen in hot weather. While both have their reputation as luxury fabrics, they often underperform at home. “Silk doesn't absorb moisture effectively, meaning sweat can build up, causing discomfort,” he explains, “and linen only feels truly cool when laundered to hotel standards, which is hard to recreate at home.” Lancaster-Gaye elaborates on this point: “When pure linen is laundered correctly in a commercial or hotel laundry, it can feel cool to touch. The problem is that it's not possible to replicate these commercial laundering processes at home.” He explains that “in commercial laundries, pure linen should be ironed when it is still damp, using professional grade equipment,” but at home, “the pure linen fabric is rougher than pure cotton when it is laundered.”
“Cotton is breathable, moisture-absorbing, and easier to clean. That's why it's used in so many of the world's best hotels,” says Lancaster-Gaye. The colour matters too: “White bedding reflects heat better than darker colours, helping maintain a cooler sleeping surface while also creating a timeless, serene look.” Lancaster-Gaye adds that “100% high-grade long-staple cotton is going to support the best night's sleep, in all weathers. Cotton cleverly wicks moisture away from the skin, helping to keep the body cool on warm days yet warm on cool days.”
Setting the Scene for Sleep
Once you’ve nailed the foundation (breathable bedding, the right fill, and temperature-conscious fabrics), it’s worth turning your attention to the mood of the room. These smart swaps and cooling companions will help achieve the best temperature for sleep (tailored to you), create a serene, sleep-optimised space, the kind you’d find in a boutique retreat:
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Smart mattresses are quietly reshaping the way we sleep, using discreet tech to improve sleeping conditions and track your sleep patterns, all without needing to wear a device to bed. They are especially useful for light sleepers or anyone who tends to overheat at night, with the best models working in the background to fine-tune your comfort and support in real time, whether through temperature regulation or adjustable firmness.
If parting with your mattress isn’t an option, an under-mattress sleep tracker – thin, discreet layers that quietly gather data on your sleep quality, heart rate, and breathing without needing to wear anything – or a smart cooling mattress topper offer an alternative without all the features.
If you are open to using wearable devices, the more discreet, the better. A smartwatch or WHOOP band can monitor your movements and breathing during the night, but a smart ring takes it a step further. The Oura Ring packs advanced sleep tracking into a sleek, barely-there wearable that monitors your sleep stages, heart rate variability, and daily readiness. Unlike bulkier gadgets, it slips comfortably on your finger and delivers clear, actionable insights that help you to fine-tune recovery and boost performance with data-driven precision.
Breathing easy is a cornerstone of good sleep, and that’s where air purifiers and humidifiers quietly step in. Air purifiers clear the bedroom air of allergens, dust, and pollutants, creating a cleaner environment that can reduce nighttime irritation and congestion. Meanwhile, humidifiers add just the right amount of moisture to dry air, which helps soothe irritated airways and skin, especially in colder months or dry climates. Together, these devices work behind the scenes to maintain optimal air quality and comfort, helping you breathe better and settle into deeper, more restful sleep.
It’s a bit ironic that noise has become one of the modern world’s best sedatives. White noise machines deliver soothing, consistent soundscapes that help drown out sudden disruptions and create a calm bubble for sleep. Different versions of noise, like brown, pink, and white, each have their own character: brown noise offers deeper, rumbling tones, pink noise falls somewhere in the middle with balanced frequencies, and white noise is a steady, static-like sound. Whatever your preference, these machines are a simple, effective way to settle your mind, especially if you live in a noisy environment or tend to wake easily.
“Get an analogue alarm clock or Lumie sunlight alarm. This allows you to leave your phone outside the bedroom overnight and wakes you up naturally,” says Hector Hughes, co-founder of Unplugged, a digital detox escape comprising tech-free cabins in the UK and Europe.
It's hard to imagine, but once upon a time, we woke and slept with the sun, naturally syncing our bodies to daylight. Sunrise alarm clocks bring that back by gently brightening your room before your set wake-up time, simulating a natural dawn. This soft light helps ease you awake more smoothly, boosting mood and alertness without the jolt of a loud alarm, perfect for dark mornings or anyone who hates waking up groggy, or just waking up full stop.
“By using a traditional alarm clock, you don't need to reach for your phone last thing at night or first thing in the morning.” As our dependency on smartphones has grown, so too has the trend for digital detoxing – deliberately stepping away from devices to reduce stress and improve sleep quality. Hughes explains that “over 80% of us admit to scrolling or checking our phones in the morning, which isn't great for our brains. It thrusts us into focused brainwaves and primes the brain for distraction throughout the day.”
The Sleep Tips That Actually Work
Sleep tech can be transformative, but sometimes the best results come from a combined approach, layering smart tools with simple, grounding habits. It’s about stripping back the noise (sometimes literally) and building from there. Here are a few sleep-friendly rituals to try:
Sleep like you're on holiday: There's a reason you sleep better in hotels. “Nearly ¾ of the UK population now consider wellbeing as a top priority in their lives, and studies show that 43% of wellness travellers want to improve their sleep quality whilst travelling,” notes Hughes. This focus on sleep quality means hotels have perfected the art of creating restful environments, and you can recreate this experience at home.
Start with multi-layered bedding, think breathable sheets, a cloud-like duvet, and a supportive pillow. Then, tweak the lighting: bedside lamps with warm-toned bulbs or dimmable smart lights help ease the transition to sleep mode. Even scent can play a role, like lavender pillow sprays or a clean candle can anchor your wind-down routine.
Take a digital detox: “Nearly 90% of Brits admit to using their phone in the hour before bed, which isn't good for our sleep hygiene,” explains Hughes. “Restricting mobile phone use close to bedtime reduced sleep latency and increased sleep duration and working memory,” explains Hughes. “Power down your phone at least an hour before bed. Blue light messes with melatonin production, but even more than that, endless scrolling just doesn't signal ‘rest’.”
Journal it out: If your brain races the second your head hits the pillow, try brain-dumping thoughts into a notebook. Even just a few lines can clear mental clutter.
Set up a bedtime routine: Repetition is your friend. Whether it’s a skincare ritual, herbal tea, or dimming the lights, doing the same sequence each night cues your body to wind down.
Try box breathing: “Box breathing is great practice to build into your evening routine,” says Hughes. This calming technique (inhale for four counts, hold for four, exhale for four, hold for four) is simple and seriously effective for slowing a busy mind. “I do this every night when I get into bed as a way to calm and quiet my mind, and get me into a state of relaxation for sleep.” He explains it's “great for stress management, increasing deep sleep, boosting the immune system and activating the body's healing processes.”
Stretch it out: A few gentle stretches can release tension from the day, especially if you’ve been sitting for hours. Think of it as a signal to your nervous system: time to rest.
Embrace the right noise: Try coloured noise or listen to sleep stories. The gentle sound works by slowing your breathing and heart rate, and research indicates that a slower heart rate is linked to a longer duration of deep sleep, the most restorative phase of sleep. “Whilst sleep stories are definitely a bedtime staple for kids, their benefits extend far beyond childhood,” explains Hughes. “Listening to sleep stories and relaxing audio before sleep can help you relax, switch off and drift to sleep quicker. They are particularly helpful if your brain becomes overactive at night or if you're suffering from stress.”
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