Memory foam cooling pillow: keeping foam's feel without the heat
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- Ventilated memory foam pillow with cooling cover. Best for: People who want a solid foam shape with less heat. See options on Amazon
- Shredded memory foam pillow with breathable cover. Best for: Hot sleepers who want adjustable height. See options on Amazon
- Contour memory foam pillow with gel layer. Best for: Neck-support seekers who also want a cool surface. See options on Amazon
- Copper or graphite infused memory foam pillow. Best for: People curious about conductive cooling. See options on Amazon
Why memory foam runs warm
The Sleep Foundation says memory foam is notorious for trapping heat. It softens with body heat and contours closely to your head, which limits airflow at the surface, so warmth pools where you lie. It also notes that higher-density memory foam is more durable but traps more heat, so the sturdiest foam is often the warmest.
Cooling memory foam pillows attack the problem in two ways: they let air move through the foam, or they put a conductive or phase-change material near the surface to draw heat away.
Cooling features, ranked by what they do
| Feature | How it helps | Limit |
|---|---|---|
| Shredded fill | Air moves between the pieces; the Sleep Foundation says shredded pillows generally run cooler | Needs reshaping |
| Ventilation or cut-out channels | Moves heat out of a one-piece pillow | Fixed height |
| Open-cell foam | The Sleep Foundation says open-cell memory foam breathes better than standard solid foam | Still foam; still warmer than latex |
| Breathable cover | Cotton wicks moisture; bamboo-derived rayon absorbs more than cotton | Thin layer only |
| Gel, copper or graphite | Conductive materials that pull heat away from the surface | The Sleep Foundation found gel gives minimal benefit |
| Phase-change cover | Absorbs heat as it changes state; cool to the touch | Strongest at first contact |
On gel specifically, the Sleep Foundation's review of gel memory foam concluded it appears to offer minimal, if any, cooling benefit over traditional memory foam. A pillow that combines airflow with a cool-touch surface is a better bet than one that relies on gel alone. See cooling gel pillows for more on gel builds.
Solid or shredded?
The Sleep Foundation says one-piece memory foam pillows are usually firmer and hold their shape better, often at medium to high loft, while shredded pillows can be adjusted to nearly any height and leave more room for airflow. Shredded foam also weighs less than the same volume of solid foam.
- Choose solid if you want a consistent shape, like a contour pillow for neck support, and accept some extra warmth.
- Choose shredded if heat is the main problem or you are not sure of your height. See adjustable cooling pillows.
New foam smell and care
New memory foam often has an odor from volatile organic compounds. The Sleep Foundation calls these harmless but bothersome to some people and suggests airing the pillow out for a few days or even a few weeks. Its cooling pillow guide says synthetic foam odors typically fade within about 24 to 48 hours. It also recommends looking for a third-party low-emissions certification.
Most one-piece memory foam pillows are spot-clean only, and foam that stays damp can grow mold. Wash the cover instead. The Sleep Foundation puts a memory foam pillow's average life at 2 to 3 years.
When to skip memory foam altogether
If you have tried a cooling foam pillow and still wake hot, latex may suit you better. Cleveland Clinic calls latex generally the best pillow material because it supports well and sleeps cooler than memory foam, with memory foam as the alternative for people with latex allergies. Either way, keep the height right for your sleep position; see memory foam pillows for neck pain for support details.
What to look for when you buy
Ventilated memory foam pillow with cooling cover
Best for: People who want a solid foam shape with less heat
The Sleep Foundation lists ventilation or cut-out channels as a way to move heat out of one-piece memory foam pillows.
Watch out: Fixed height, and solid foam is usually spot-clean only.
See options on AmazonShredded memory foam pillow with breathable cover
Best for: Hot sleepers who want adjustable height
Shredded fill leaves room for air between the pieces, and the Sleep Foundation says shredded pillows generally run cooler.
Watch out: Needs reshaping when you change position.
See options on AmazonContour memory foam pillow with gel layer
Best for: Neck-support seekers who also want a cool surface
A contour shape supports the neck, and a gel layer gives a cool first touch.
Watch out: The Sleep Foundation found gel's cooling benefit minimal, so do not count on gel alone.
See options on AmazonCopper or graphite infused memory foam pillow
Best for: People curious about conductive cooling
The Sleep Foundation says gel, copper and graphite are conductive materials that dissipate heat.
Watch out: There is little independent data on how much these infusions change sleep temperature.
See options on AmazonQuestions people ask
- Do memory foam cooling pillows really stay cool?
- They run cooler than plain solid foam when they add airflow. Surface treatments like gel feel cool at first, but the Sleep Foundation found gel's benefit minimal.
- Is shredded or solid memory foam cooler?
- Shredded. The Sleep Foundation says air moves more freely between the pieces.
- Why does my memory foam pillow smell?
- New foam releases volatile organic compounds. The Sleep Foundation suggests airing it out for a few days or longer and says the smell is harmless but bothersome to some.
- Is memory foam or latex cooler?
- Latex. Cleveland Clinic says latex sleeps cooler than memory foam, and the Sleep Foundation says latex is more breathable than synthetic foam.
- How long does a memory foam pillow last?
- The Sleep Foundation says 2 to 3 years on average.
Sources
- Best Memory Foam Pillow (www.sleepfoundation.org/best-pillows/best-memory-foam-pillow), Sleep Foundation
- Does Gel Memory Foam Really Sleep Cool? (www.sleepfoundation.org/mattress-information/does-gel-memory-foam-sleep-cool), Sleep Foundation
- Best Cooling Pillows (www.sleepfoundation.org/best-pillows/best-cooling-pillow), Sleep Foundation
- Is Your Pillow Giving You a Stiff Neck While You Sleep? (health.clevelandclinic.org), Cleveland Clinic
- Night sweats (nhs.uk), NHS