Cool pillows: airflow, fill and cover do the work
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- Talalay or aerated latex pillow. Best for: Hot sleepers who want steady support. See options on Amazon
- Buckwheat hull pillow. Best for: Hot sleepers who like firm, moldable support. See options on Amazon
- Shredded foam pillow with breathable cover. Best for: Hot sleepers who still want a foam feel. See options on Amazon
- Pillow with phase-change cooling cover. Best for: People who want a cool-to-the-touch surface at bedtime. See options on Amazon
- Down alternative pillow. Best for: Warm sleepers who prefer a soft, squashy feel. See options on Amazon
Two ways a pillow sleeps cool
The Sleep Foundation describes two kinds of passive cooling. The first is airflow: a fill with space between its pieces lets body heat escape instead of pooling under your head. The second is conduction: gel, copper and graphite are conductive materials that move heat away from the surface. A third trick, phase-change material, absorbs heat as it shifts between solid and liquid and is usually built into covers.
Airflow lasts all night. Conductive and phase-change surfaces feel cool when you first lie down, and how long that lasts depends on the product.
Which fills run cool and which run warm
| Fill | Temperature | Other trade-offs |
|---|---|---|
| Latex | Cooler than synthetic foam; aerated latex helps heat escape | Not for latex allergies |
| Buckwheat hulls | Open hulls make air pockets that prevent heat buildup | Firm, noisy, can have a natural odor |
| Shredded foam | Cooler than solid foam because air moves between pieces | Shifts in the night |
| Down alternative | Less likely to retain heat than down | Can flatten |
| Wool | Pulls heat and moisture away in warm conditions | Firm feel |
| Solid memory foam | Can retain heat and restrict airflow | Open-cell versions breathe better |
The temperature notes above come from the Sleep Foundation's cooling pillow guide. Cleveland Clinic agrees on the big one: latex supports well and sleeps cooler than memory foam.
Covers matter more than people think
The cover is the part touching your face. The Sleep Foundation says cotton is breathable and wicks moisture, bamboo-derived rayon is light and more absorbent than cotton, and wool wicks moisture and circulates air. It also notes a percale weave feels crisp and cool. A thick quilted cover or a polyester pillowcase can cancel out a cool fill underneath. If you only change one thing, try a new pillowcase first; see cooling pillowcases.
What gel actually does
Gel is the most advertised cooling feature, and the evidence is thin. In looking at gel memory foam mattresses, the Sleep Foundation concluded that gel appears to offer minimal, if any, cooling benefit over traditional memory foam. In a pillow, gel or a cool-touch cover can make the first few minutes more pleasant. If you sleep hot all night, choose a fill with airflow first and treat gel as a bonus. Our cooling gel pillow guide goes deeper.
The room does more than the pillow
The Sleep Foundation says the ideal bedroom temperature is about 65 degrees Fahrenheit (18.3 degrees Celsius), with most doctors suggesting 65 to 68 degrees. Your core temperature naturally drops before and during sleep, and a warm room works against that. Its tips: close blinds during the day, lower the thermostat at night, use a fan or air conditioning, control humidity, and take a warm bath 1 to 2 hours before bed so your body cools afterward.
Still keep the basics: the right height for your sleep position matters more than temperature for your neck. See best pillows for side sleepers for loft.
What to look for when you buy
Talalay or aerated latex pillow
Best for: Hot sleepers who want steady support
The Sleep Foundation says latex is more breathable than synthetic foam, and Cleveland Clinic says latex sleeps cooler than memory foam.
Watch out: Not for anyone with a latex allergy.
See options on AmazonBuckwheat hull pillow
Best for: Hot sleepers who like firm, moldable support
The Sleep Foundation says open buckwheat hulls create air pockets that prevent heat buildup.
Watch out: Rustles when you move and may smell earthy at first.
See options on AmazonShredded foam pillow with breathable cover
Best for: Hot sleepers who still want a foam feel
Shredded foam runs cooler than solid foam because air moves between the pieces, and you can adjust the height.
Watch out: Fill shifts; reshape it before bed.
See options on AmazonPillow with phase-change cooling cover
Best for: People who want a cool-to-the-touch surface at bedtime
The Sleep Foundation says phase-change materials absorb and release heat and are often used in covers.
Watch out: The cool feel is strongest at first. Choose a breathable fill underneath.
See options on AmazonDown alternative pillow
Best for: Warm sleepers who prefer a soft, squashy feel
The Sleep Foundation says down alternative is less likely to retain heat than down.
Watch out: Softer fills can flatten and may be too low for side sleepers.
See options on AmazonQuestions people ask
- What is the coolest pillow material?
- Fills with airflow run coolest. The Sleep Foundation points to latex, buckwheat and shredded foam, and says solid memory foam tends to hold heat.
- Do cooling pillows really work?
- Fills with airflow and breathable covers help. Gel and cool-touch covers feel cool at first, but the Sleep Foundation found gel offers minimal cooling benefit in memory foam.
- How long does a cooling pillow last?
- The Sleep Foundation says a well-made cooling pillow should last about 3 to 4 years.
- Why does my pillow get so hot?
- Dense, solid foam and synthetic covers trap heat under your head. A warm room makes it worse.
- Are cooling pillows good for side sleepers?
- They can be, as long as the loft fits. The Sleep Foundation says cooling pillows often have a medium to high loft, and side sleepers need the higher loft to fill the gap between neck and shoulder.
- Does a new foam pillow smell?
- Often at first. The Sleep Foundation says synthetic foam odors usually fade within about 24 to 48 hours.
Sources
- Best Cooling Pillows (www.sleepfoundation.org/best-pillows/best-cooling-pillow), Sleep Foundation
- The Best Temperature for Sleep (www.sleepfoundation.org/bedroom-environment/best-temperature-for-sleep), Sleep Foundation
- Is Your Pillow Giving You a Stiff Neck While You Sleep? (health.clevelandclinic.org), Cleveland Clinic
- Does Gel Memory Foam Really Sleep Cool? (www.sleepfoundation.org/mattress-information/does-gel-memory-foam-sleep-cool), Sleep Foundation
- Night sweats (nhs.uk), NHS