I've spent more than a decade testing sleep products, from pillows and mattresses to cooling blankets and mattress toppers, for national publiHot flushes and night sweats can make it difficult to get a comfortable night's sleep. If you've ever woken in the early hours feeling suddenly overheated, kicking off the duvet or searching for the cool side of the pillow, just know that you’re not alone. For many women, particularly during perimenopause and menopause, disrupted sleep becomes a regular part of life.
While a cooling pillow won't prevent hormonal changes or stop hot flushes from occurring, it may help create a cooler, more comfortable sleep environment. By reducing heat build-up around the head and improving airflow, the best cooling pillows can help you get a little more comfortable between the covers.
Cooling pillows use a variety of technologies to regulate temperature. Some incorporate gel-infused memory foam designed to disperse heat more effectively than traditional foam, while others use breathable mesh panels, ventilated foam structures or specialist cooling fabrics that help draw heat away from the skin. Many also feature moisture-wicking covers, which can help manage perspiration during night sweats.
For this guide, I assessed some of the UK's most popular cooling pillows, considering cooling performance, comfort, support, durability, ease of care and overall value for money. Alongside my experience testing sleep products, I also analysed verified customer reviews, retailer ratings, expert testing and manufacturer specifications to identify the options most likely to help hot sleepers stay comfortable throughout the night.
How I tested
cations and consumer buying guides.
To compare the pillows fairly, I assessed each one against the same criteria. Cooling performance was naturally a key consideration, but I also looked at comfort, support, durability and overall value for money.
When assessing cooling pillows, I considered:
- Cooling performance and temperature regulation
- Comfort throughout the night
- Heat retention around the head and neck
- Neck, shoulder and spinal support
- Suitability for side, back and front sleepers
- Quality of materials and construction
- Ease of washing and maintenance
- Customer feedback and long-term durability
- Overall value for money
How To Choose The Best Pillow For Hot Flushes?
The best pillow for hot flushes is one that combines cooling materials with good airflow and proper neck support.
Many women find that traditional memory foam pillows can trap heat, making hot flushes feel more intense. Cooling pillows use technologies such as gel-infused foam, moisture-wicking fabrics, breathable mesh panels and ventilated designs to help reduce heat build-up around the head and neck.
Once you’ve established how well it cools, thanks to buying guides like this and reading customer reviews, it’s a good idea to look at other features such as neck support, whether it’s suitable for side and back sleepers and whether the manufacturer offers sleep trials, so you can sleep on it for a period of time and return it if it’s not for you.
Groove Air Cooling Pillow: Best cooling pillow for hot flushes overall
Rating: 5/5
Size: 60 x 40cm
Firmness: Medium-firm
Fill: Air-infused cooling memory foam
Washable cover: Yes
Best for: Hot flushes, night sweats and neck support
I've tested a lot of pillows over the years and one thing I've learned is that many cooling pillows don't actually feel much cooler than standard memory foam. The Groove Air Cooling Pillow was one of the exceptions.
What immediately stood out was how breathable it felt. Traditional memory foam can sometimes create a warm cocoon around your head, especially during summer or when you're experiencing night sweats. The Groove pillow felt noticeably fresher throughout the night, with less heat building up around my neck and shoulders.
Support is where it really shines. I'm primarily a side sleeper and found it kept my head aligned with my spine without feeling overly firm. The medium-firm feel strikes a good balance between cushioning and support, helping to prevent the neck stiffness that often comes with softer pillows.
I also noticed that it maintained its shape well. Unlike some foam pillows that develop dips over time, this remained supportive night after night.
For menopausal women experiencing hot flushes, comfort matters just as much as cooling. A pillow that stays cool but leaves you with a sore neck isn't much use. Groove manages to deliver both.
Compared with the Simba Hybrid Pillow, which I also tested, the Groove feels slightly firmer and more supportive. The Simba offers more adjustability, but the Groove delivers the stronger overall combination of cooling and ergonomic support.
Simba Hybrid Pillow: Best adjustable cooling pillow
Rating: 4.5/5
Size: 70 x 45cm
Firmness: Adjustable medium
Fill: Nanocube foam filling
Washable cover: Yes
Best for: Adjustable comfort during hot flushes
The Simba Hybrid Pillow has become one of the UK's most popular cooling pillows thanks to its adjustable design and temperature-regulating technology.
Unlike traditional pillows, it allows sleepers to remove or add foam Nanocubes to alter the height and feel. This flexibility makes it a good option for combination sleepers or anyone who hasn't yet found their ideal pillow loft. Many reviewers praise the ability to customise the pillow to suit their preferred sleeping position.
The cooling performance is also impressive. Simba's Stratos technology is designed to help regulate temperature throughout the night, while the breathable mesh sides encourage airflow. Together, these features help reduce heat build-up around the head and neck, which can be particularly welcome during hot flushes and night sweats.
Customer reviews frequently highlight the pillow's comfort and durability, with many users reporting that it retains its shape well over time. Several also mention improvements in neck and shoulder comfort after switching from traditional fibre-filled pillows.
However, the level of adjustment can feel overwhelming at first. It may take several nights of trial and error before finding the right setup, and some users find the pillow lacks the more supportive, ergonomic feel offered by dedicated orthopaedic designs.
It’s also worth bearing in mind that each pillow costs £105, which is £65 pricier than the Groove Air.
Emma Adapt Cooling Pillow: Best cooling pillow for side sleepers
Rating: 4.5/5
Size: Standard
Firmness: Firm
Fill: Multi-layer cooling foam
Washable cover: Yes
Best for: Side sleepers experiencing hot flushes
The Emma Adapt Cooling Pillow is designed to deliver a balance of support and temperature regulation, making it a popular choice among side sleepers.
One of its biggest strengths is the adjustable construction. The pillow contains removable foam layers, allowing sleepers to alter the height and support level to suit their preferred sleeping position. Customer reviews frequently praise this flexibility, with many users saying it helped them find a more comfortable sleeping position and reduced neck or shoulder discomfort.
The cooling performance comes primarily from Emma's UltraDry cover and ThermoSync foam technology, which are designed to wick away moisture from night sweats and help regulate temperature during the night. Several reviewers report waking less frequently due to hot flushes, while others describe the pillow as noticeably cooler than standard memory foam alternatives.
Where it falls slightly behind the Groove Air Cooling Pillow is airflow. While the cooling cover and foam help manage temperature, the pillow lacks the extensive ventilation channels and open-air structure found in dedicated cooling designs. As a result, some heat can still build up within the foam itself, particularly for very hot sleepers or those experiencing frequent menopausal hot flushes.
Tempur Prima SmartCool Pillow: Best luxury cooling pillow
Rating: 4.5/5
Size: Standard
Firmness: Medium
Fill: Tempur adaptive foam
Washable cover: Yes
Best for: Luxury comfort and menopausal night sweats
Tempur has built its reputation on pressure-relieving sleep products, and the Prima SmartCool Pillow combines the brand's signature adaptive foam with a cooling cover designed to help regulate temperature during the night.
Customer reviews consistently praise the comfort. Many users describe the pillow as feeling supportive without being hard, while others report improvements in neck tension and shoulder discomfort after switching from traditional pillows. Several long-term Tempur fans also highlight how well the pillow retains its shape, with many saying it still feels supportive years after purchase.
The cooling performance comes from Tempur's SmartCool cover, which is designed to absorb excess heat and help regulate temperature throughout the night, thereby helping you feel cooler when you’re having a hot flush. Many reviewers say it feels noticeably cooler than older Tempur pillows and helps them sleep more comfortably during warmer weather.
Where the Tempur differs from the Groove Air Cooling Pillow is in how it approaches cooling. Tempur prioritises pressure relief first and temperature regulation second. The result is an exceptionally comfortable pillow, but one that still delivers the distinctive close-contouring feel of memory foam. Some hot sleepers love this sensation, while others find it can feel a little enveloping during prolonged hot flushes.
The other consideration is value. Tempur's premium materials and reputation command a significant price premium, making it one of the most expensive pillows in this guide. For some shoppers, the additional cost will be worthwhile. Others may feel they can achieve similar cooling performance elsewhere for considerably less money.
Otty Deluxe Bamboo Pillow: Best hypoallergenic cooling pillow
Rating: 4/5
Size: Standard
Firmness: Medium
Fill: Adjustable shredded memory foam
Washable cover: Yes
Best for: Affordable cooling comfort
The Otty Deluxe Bamboo Pillow is proof that you don't need heavily manufactured cooling gels to sleep more comfortably when you’re having a hot flush.
It takes a simpler approach to cooling than many of the specialist options featured in this guide. Rather than relying on advanced cooling technologies, it uses a breathable bamboo cover and adjustable shredded foam filling to help create a fresher sleeping environment.
Customer reviews are generally very positive. Many users praise the comfort and support, while others say it feels noticeably cooler than traditional fibre-filled pillows. The ability to remove filling is another frequently mentioned benefit, allowing sleepers to tailor the loft to their preferred sleeping position.
The main limitation is that the cooling effect tends to be passive rather than proactive. While the pillow feels breathable and comfortable, it doesn't deliver the same instantly cooler sensation reported by users of dedicated cooling pillows. For people dealing with occasional overheating, that may be perfectly sufficient. However, those experiencing frequent menopausal hot flushes or severe night sweats may find themselves wanting something more specialised.
Several reviewers also mention that the pillow arrives quite full and requires some adjustment before reaching its most comfortable state. While it’s affordably priced at £45, it’s still £5 more than the Groove Air.
Coolmax Contour Pillow: Best contour cooling pillow
Rating: 4/5
Size: Standard contour shape
Firmness: Firm
Fill: Contoured support foam
Washable cover: Yes
Best for: Sleepers who like a firm pillow
The Coolmax Contour Pillow takes a more traditional orthopaedic approach to support than many of the cooling pillows in this guide. Its contoured shape is designed to cradle the head while supporting the natural curve of the neck, helping keep the spine aligned throughout the night. Many side and back sleepers report improvements in neck stiffness and posture, with several reviewers praising the pillow's ability to maintain support without flattening over time.
The trade-off is flexibility. Unlike the Groove pillow design, which allows you to move freely between sleeping positions, the Coolmax encourages a more structured sleeping posture. For sleepers who regularly switch between their side, back and front during the night, the contour shape can feel restrictive and may take several nights to get used to.
Cooling performance comes from the Coolmax cover, which is designed to wick away heat and moisture to help create a cooler, drier sleeping environment. This means the cooling effect is relatively subtle compared with specialist cooling pillows. Because the temperature regulation comes primarily from the cover rather than the pillow core itself, it lacks the more noticeable cooling sensation offered by pillows that incorporate ventilation channels, cooling foams or dedicated cooling surfaces.
Eve Cooling Pillow: Best soft cooling pillow
Rating: 3.5/5
Size: Standard
Firmness: Medium-soft
Fill: Breathable foam layers
Washable cover: Yes
Best for: Softer comfort and mild overheating
The Eve Cooling Pillow is aimed at sleepers who prioritise comfort above all else. While many cooling pillows lean towards a firmer, more supportive feel, Eve takes a softer approach that will appeal to those who prefer a more cushioned sleeping surface.
Customer reviews frequently describe the pillow as comfortable from the first night, with many users appreciating that it doesn't have the dense, heavy feel often associated with memory foam. The breathable design also receives positive feedback, with reviewers saying it feels fresher and less stuffy than traditional pillows.
Many customers report sleeping comfortably through warmer nights and experiencing fewer issues with overheating. However, the cooling effect tends to be subtle rather than dramatic. Rather than delivering an instantly cool sensation, the pillow focuses on creating a more breathable sleep environment.
The trade-off for this softer feel is support. Several reviewers mention that while the pillow is comfortable, it doesn't offer the same level of neck and shoulder support as firmer designs. Some also report needing to plump it regularly to maintain the loft, while others found it became less supportive over time.
Luff Mayfair Cooling Gel Pillow: Best traditional cooling pillow
Rating: 4/5
Size: Standard
Firmness: Soft-medium
Fill: Cooling microfibre
Washable cover: Yes
Best for: Those who prefer a hotel-style pillow feel
Unlike many cooling pillows that simply use breathable materials, the Mayfair Cooling Gel Pillow is built around a dedicated cooling gel layer designed to actively draw heat away from the head and neck. This gives it one of the most noticeable cooling sensations in this guide.
Customer feedback is encouraging. Many reviewers mention buying the pillow specifically because they overheat at night, with several saying it helped them sleep more comfortably during warm weather. One reviewer described the cooling gel as "so good" that it reduced the need to open the bedroom window overnight, while others praised the pillow's support and ability to maintain its shape.
The drawbacks are also worth mentioning. Several reviewers note that the strongest cooling effect is experienced when you first lie down. As with many gel pillows, the surface gradually warms during the night, although moving position or turning the pillow can reactivate the cooling sensation. Some testers also found the supportive-firm feel better suited to side sleepers than back sleepers.
Compared with the Groove Air Cooling Pillow, the Mayfair delivers a stronger initial cooling sensation, but Groove provides more consistent temperature regulation throughout the night alongside superior ergonomic support.
Best cooling pillows: Verdict
After comparing some of the UK's most popular cooling pillows, the Groove Air Cooling Pillow emerged as the strongest all-round option for hot flushes, night sweats and overheating.
What sets it apart is its ability to balance cooling performance with proper support. Many cooling pillows focus heavily on temperature regulation but compromise on comfort or neck alignment. Others provide excellent support but don't do enough to reduce heat build-up around the head and neck. Groove successfully combines both, making it particularly well suited to menopausal women, hot sleepers and anyone who regularly wakes feeling too warm during the night.
FAQs
What Is The Best Cooling Pillow For Menopausal Hot Flushes?
The Groove Air Cooling Pillow is our top recommendation for menopausal hot flushes. During testing, it stayed noticeably cooler than traditional memory foam pillows while providing excellent neck support. The ventilated foam design helps reduce heat build-up around the head and neck, which can make it easier to stay comfortable during the night.
Can A Pillow Help With Hot Flushes?
A pillow cannot prevent hot flushes, but it can help reduce overheating. Cooling pillows are designed to improve airflow and disperse heat more effectively than traditional pillows, helping many people feel more comfortable during and after a hot flush.
Why Do Hot Flushes Feel Worse At Night?
Hot flushes often feel worse at night because body temperature naturally fluctuates while sleeping. Warm bedding, poor airflow and heat-retaining pillows can intensify the sensation of overheating, leading to frequent waking and disrupted sleep.