How to stay cool at night

[BlueDotsRain]

The bedroom in my south facing new build is so incredibly hot at night and it's ruining my sleep/life couple with what is probably bloody perimenopause.

Are there any tips that I'm missing?

I've got a turbo floor fan, black out blinds, 100% cotton sheet and 4 tog duvet and weighted blanket. I suspect the 4 tog duvet maybe is too much but I like to feel a weight on me hence the weighted blanket.

Also my pillows are shit. They get incredibly hot and are too bulky.

I'm also thinking window open. Cold shower before bed? PJs in the freezer? Anything 😂

Natural fibres and airflow. So yes to window open; what are your duvet and blanket made from? Wool or goose feather (not down) keeps me coolest.

I have I can't remember what their called someone will hopefully come along and help me chillomax or something it's like a big blue thing with gel inside you put inside your pillow I don't I just lay on it and put another on my feet it's amazing il go google il be back 😀

Might be simple, but I get really hot if my chest is covered, so I have to sleep in a vest rather than a t shirt. Also sleep in shorts and have my feet poking out...

This honestly amazing

Why don't you get rid of the duvet and use just a sheet?

Fill a hot water bottle with cold water and keep it in the fridge. I pop it behind my neck or on my torso and it's delightfully cooling
I also have a ceiling fan, and those gel filled cool pads, though I think they warm up much quicker than my cold water bottle.

We're south facing as well so when it's hot I keep the curtains shut - currently not an issue at the moment!

Anyway we have window open at night always, even in winter. But the last 30 mins before lights out it's wide open.

We currently have a 4 tog duvet and do go down to 1.5 in summer. Wear cotton nightwear and stick your feet out at night is an option.

I have a blanket which is designed to cool you down, rather than keep you warm. Maybe try one of those:

Do you keep your windows / blinds / curtains shut during the day? If not, you probably should. Preventing solar gain is easier than trying to dissipate the effects.

Cold shower before bed?

Tepid not cold. Your body is wise to your tricks. Tepid fools it, cold it tries to compensate.

And of course if it's cooler outside than in you keep the window open.

Is it your mattress?
We have one of those hybrid memory foam type expensive mattresses and I find I heat up so much with it. I hate it.

I was hoping for something that could chill the pillows!

Vest - good shout.

Taking notes, thank you.

Last 30 mins - yes this is good as its usually coolest. I did not know 1.5 togs existed!

I was wondering about that. And frankly a relief as cold showers are brrrr!

Spray bottle. Spray a bath towel generously with water and lie on it. Spray above you into the air to get a light mist of water all over. My feet seem especially hot, so I spray them directly.

Repeat as necessary

@BlueDotsRain
The weather is really going to cool down over the next few days.
I'm in the SE and the low forecast for Thursday night is only 3 degrees so very chilly for mid September.
I hate very hot weather so my tips are:-
Keep curtains and windows closed during the day
Open in the evening to allow heat out.
Just use a 100% cotton sheet to cover you if a 4 tog duvet is too warm
Get a cooling pillow
Don't get into bed until you're ready to sleep, so no watching tv or reading in bed so you don't make the bed warm before you're ready to sleep.
Before bed run tepid water over the insides of your wrists it will cool your whole body.

Window open lighter cover!

Ice blocks from the freezer inside a pillowcase.. like a cold hot water bottle