Use a cooling mattress pad for temperature control

Place a water-based or air-based cooling pad on your mattress and set it to your preferred temperature. Most systems allow scheduling different temperatures for falling asleep vs. staying asleep.

Why It Works

Active cooling maintains consistent body temperature throughout the night, preventing the thermal fluctuations that cause mid-sleep awakenings. Unlike room temperature alone, these pads directly regulate your sleep surface and can adjust dynamically across sleep stages.

Tips

• Eight Sleep Pod ($2,000+) offers dual-zone control and automatic stage-based adjustments but requires a subscription
• ChiliSleep Dock Pro ($500-700) is a water-based alternative without subscription fees
• High upfront cost but consistently rated as one of the highest-impact sleep interventions by users