Key Takeaways
- The Egyptian sleep method involves cooling down on hot nights by sleeping under a slightly damp sheet, which lowers body temperature through evaporation.
- It may improve sleep in hot, dry climates without air conditioning, but it is less effective in humid conditions and can potentially irritate sensitive skin.
- While generally safe for most healthy adults, proper ventilation, lightweight fabrics, and not over-wetting the sheet are key to making this cooling trick work comfortably.
The Egyptian sleep method, a viral hack for staying cool on sweltering nights, involves dampening a sheet or towel with cool water to lower your body temperature while you sleep. Some say it can lead to better, more comfortable sleep without cranking the air conditioner (AC). We asked sleep experts to weigh in on whether it’s safe and effective.
How Does the Egyptian Sleep Method Work?
Purported to date back to ancient Egypt, where people endured hot desert nights without fans or AC, this approach relies on evaporative cooling. It’s the same principle that makes sweating effective at cooling the body.
“The Egyptian sleep method involves sleeping under a damp sheet, which cools off from evaporation,” explains Alex Dimitriu, MD, psychiatrist and founder of Menlo Park Psychiatry & Sleep Medicine.
Because water absorbs heat as it evaporates, your body temperature drops as the water gradually evaporates.
Some variations of this method suggest sleeping in minimal (or no) clothing. Another alternative is to wear a damp T-shirt to bed. For the best results, make sure that your bedroom is well-ventilated to avoid trapping excess humidity.
He notes that sleeping under a wet cloth isn’t always the most desirable option, but it *can* be helpful in some cases. “If you are sleeping in a really hot environment, with no other options, it might be worth a go. Just don’t over-wet the sheet!” he says.
Why It Might Help You Sleep
By using evaporative cooling, the Egyptian sleep method can bring your body temperature down and help you sleep better. But why is being cool so connected to good sleep?
“Our body temperatures dip during sleep, and sleeping in a cool environment is very good for quality sleep,” explains sleep expert Stephen Carstensen, DDS.
Body temperature naturally drops in the evening as part of your body’s normal circadian rhythm, which helps signal that it’s time for sleep.
When it’s too hot at night, the process of falling asleep is disrupted, making it difficult to fall (and stay) asleep.
Benefits of Sleeping in a Cool Environment
Research has shown that sleeping in a cooler environment is associated with:
- Falling asleep faster
- Better sleep quality
- Duration of deep, restorative sleep
You’ve probably also noticed that sleep tends to become elusive when the nights grow warmer. A 2017 study found that as nighttime temperatures climbed, people were more likely to report restless, unsatisfying sleep.
Your body reaches its lowest temperature about two hours before you wake up. “The more our body temperature drops overnight, the deeper we sleep,” Dr. Dimitriu explains.
“This is why a hot tub, or a hot shower in the evening hours, and ideally a cool bedroom, makes for a sharper drop in temperature, which makes for better sleep. If you cannot take a hot shower or don’t have a hot tub, sleeping as cool as possible still makes for better sleep.”
What’s the Best Temperature for Sleep?
The Sleep Foundation suggests that the ideal room temperature for sleeping is around 65 degrees Fahrenheit (or 18 degrees Celsius).
Achieving that temperature can be tough during the hot summer months, particularly when you don’t have air conditioning. The Egyptian sleep method can help you reach that temperature, even if you don’t have AC.
What the Experts Say
While the Egyptian sleep method has garnered a lot of recent attention on social media, experts suggest that its effectiveness hinges on a few key factors.
Is it Safe?
Our experts suggest that the Egyptian sleep method is likely a low-risk way for most healthy adults to stay cool at night, provided the sheet is damp and the room is well-ventilated. However, if you live in a humid climate, excessive moisture may linger and increase the potential for mold and bacteria growth.
It can also create issues if you have skin sensitivities like eczema. Prolonged exposure to damp fabric can further irritate your skin.
Is It Effective?
The evaporative cooling that the Egyptian sleep method relies on works best in hot, dry conditions. Evaporation occurs much more slowly if you live in a muggier climate, which means you may end up feeling clammy instead of cool.
Who Will Benefit Most?
This method is most likely to benefit those without AC who live in an arid (dry) region with high nighttime temperatures. It might also be a good option for people who are trying to cut back on their energy use.
The more our body temperature drops overnight, the deeper we sleep.
How Does It Compare to Other Nighttime Cooling Methods?
The Egyptian sleep method isn’t the only low-tech, AC-free way to keep cool at night. Other oft-suggested strategies include:
- Taking a lukewarm shower or bath before bed
- Sleeping with a fan directed near your body
- Using breathable linen or cotton bedsheets
All of these are viable solutions, so it’s important to experiment to see which one works best (and is the most comfortable) for you.
“Make sure the sleep environment is dark, clean, and quiet. It’s OK to have some white noise, like an air cleaner fan, but nothing that would attract attention from the senses,” Dr. Carstensen also suggests.
How to Try It (and Try It Safely)
If you are interested in trying the Egyptian sleep method, there are some techniques and strategies that can help you do so safely.
- Use slightly damp, not wet, fabric. You want to feel cooled off, not like you’re lying in a puddle. Slightly dampen a towel or sheet in cool water to make sure it’s not soaking your mattress or bedding. Wring it out thoroughly so that it is damp, but not dripping wet.
- Add a protective layer. To absorb extra moisture and protect your mattress, put down a breathable mattress protector or dry towel.
- Stick with lightweight, natural fabrics. Skip the synthetics and instead use cotton or linen, Dr. Dimitriu suggests. “Sleep with as little clothing as possible,” he says.
- Lower the thermostat. You can maximize the effect by turning down the temperature if you can. “Set the thermostat on the cool side, less than 72 degrees,” Dr. Dimitriu says.
- Ensure proper airflow. Open the window, turn on a ceiling fan, or use an oscillating fan to increase the cooling effect and prevent humidity. Turning on a fan will increase the amount of evaporation and draw heat away from your body more quickly.
- Cover yourself with the damp sheet or towel. As the moisture evaporates, it will draw heat away from your body.
- Watch how your skin reacts. If you start to notice skin redness, itching, or other signs of skin irritation, try another nighttime cooling strategy.
- Take a warm bath before bed. While it might sound counterintuitive, Dr. Dimitriu says raising your body temperature before bed and then cooling it can lead to deeper rest.
Another surprising tip that might help you stay cool at night: wear socks to bed. “There is some evidence that socks may help dissipate heat. This happens because in socks, the body feels it is warmer than it really is, and may dilate blood vessels everywhere else to cool off, which is a good thing,” Dr. Dimitriu explains. “Like with the Egyptian sleep method, the risks are low, so give it a try.”
Does It Actually Work?
The summers where I live are typically hot and dry. I thought it would be the perfect experiment to see if I could stay cool at night without sending my electric bill through the roof. I started by dampening a cotton towel and wringing it out, leaving it barely wet.
At first, it felt fine. But I’ll admit that I’m a total Goldilocks when it comes to my nighttime routine: my bed, blankets, and pillow have to be just right, or sleep is impossible. In this case, I lasted about 45 minutes before I, quite literally, threw in the towel.
- Did it keep me cool? Yes.
- Was I comfortable enough to fall asleep? Not even close. I just felt damp and kind of clammy, to be honest.
It didn’t work for me, but it might be worth trying if you’re losing sleep due to overly hot nighttime temperatures. The trick is to try it carefully to avoid irritating your skin and figure out which methods work best for you.
Other Tips to Improve Sleep Hygiene
Our experts note that focusing on sleep hygiene is the most crucial step to take if you’re struggling to sleep:
- No phone or television right before bed, Carstensen says.
- Dimitriu recommends dim lighting and relaxing activities to help slow your mind and body down in the evening hours.
- Most importantly, stick to a regular bed and wake time. Whether you use the Egyptian sleep method or some other technique to stay cool at night, it’s your daily sleep routine that sets the tone for a restful night.
Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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The Sleep Foundation. Best temperature for sleep.
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