Man laying on sofa hot next to a fan

Your Ultimate Guide to Sleeping in Hot Weather

Health  |  By


As the heat starts to rise in summer months, you might find yourself tossing and turning on a clammy night. High temperatures and humidity levels often make it challenging to find comfort and drift off into a peaceful slumber.

Why is it harder to sleep when it’s hot?

It all comes down to your body chemistry. When it gets dark, you produce a hormone called melanin that helps you feel relaxed and tired. At the same time, your core temperature decreases.

However, when it’s hotter than usual, the higher temperature disrupts your body’s natural cooling process before sleep. This can make it harder to fall asleep and cause you to wake up more often.

But don’t worry, you can make some changes to your routine and sleeping environment to improve the quality of your rest.


1. Keep Your Bedroom Cool

The first step in creating a comfortable sleeping environment is to keep your bedroom cool. You can do this by:

  • Closing your curtains and blinds during the day to block out the direct sunlight and keep the room cooler.
  • Open windows to let any cool breeze in – only do this if you are in your house for security reasons.
  • Investing in a good quality air conditioner or a portable fan.


2. Choose Breathable Bedding

White breathable bedding

Your choice of bedding can significantly impact your sleep quality in hot weather. Opt for light breathable fabrics. Here are a few recommendations:

  • Swap your duvet for a summer version.
  • If a duvet is still too hot, use cotton or linen sheets.
  • Avoid synthetic materials, such as polyester or satin, as they trap heat and moisture.


3. Take a Refreshing Shower or a cool bath

Women with dark hair taking a shower

A quick, refreshing shower or bath before bed can help lower your body temperature and make you feel more comfortable. Use lukewarm water instead of cold water, as extremely cold showers can cause your body to overcompensate and make you feel hotter afterward.


4. Use these cooling Hacks

There are several effective cooling techniques you can use to lower your body temperature and create a more comfortable sleep environment:

  • Place a bowl of ice or a cold damp cloth in front of a fan to create a makeshift air conditioner.
  • Use a cooling pillow or invest in a gel-infused memory foam pillow.
  • Consider using a cooling mattress topper or bamboo mattress, which are designed to dissipate heat and promote airflow.
  • Choose lightweight and loose-fitting sleepwear made of breathable fabrics like cotton or linen. Avoid heavy or synthetic materials that can trap heat and restrict airflow.

With these simple tips, hopefully you can beat the heat and enjoy a restful night’s sleep even during the hottest summer nights. By making a few adjustments to your routine, you’ll wake up refreshed, rejuvenated, and ready to take on the summer!

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