How to Sleep Better During Hot Summer Nights
When the days get longer and the temperatures climb, summer can bring a lot of joy—sunshine, barbecues, and beach days. But for many people, it also brings a frustrating side effect: restless, overheated nights. If you're tossing and turning as the mercury rises, you're not alone. Here’s how to keep your cool and get the restorative sleep you need during hot summer nights.
1. Keep Your Room as Cool as Possible
Before bedtime, take steps to bring your room’s temperature down:
Close blinds or curtains during the day to block out the heat.
Use a fan strategically—aim it toward an open window to pull in cooler air, or place a bowl of ice in front of it for DIY AC.
If you have air conditioning, set it to 65–72°F, which is the optimal sleep range for most people.
2. Switch to Breathable Bedding
Heavy comforters and synthetic sheets trap heat. Instead, try:
Lightweight cotton, bamboo, or linen sheets that wick away moisture and allow airflow.
A cooling mattress pad or topper to prevent heat buildup.
Consider skipping a top sheet if it adds to the layers without improving comfort.
If it’s within your budget, consider upgrading an old mattress with one that’s designed for optimal airflow and breathability.
3. Rethink Your Pajamas
Wear loose, breathable sleepwear made from natural fibers like cotton or bamboo. Or, if you're comfortable, go minimal or sleep in the nude—just make sure your bedding is soft and breathable to avoid irritation.
4. Take a Lukewarm Shower Before Bed
It might be tempting to take a cold shower, but lukewarm is actually more effective. It helps lower your core body temperature, signals your body it's time to wind down, and washes away sweat and grime from the day.
5. Keep Electronics to a Minimum
Electronics generate heat and can keep your brain stimulated longer than you’d like. Try:
Unplugging unnecessary devices in your bedroom.
Avoiding screen time at least an hour before bed.
Using blue light filters if you absolutely need to look at a screen.
6. Hydrate—But Not Too Much
Drink water throughout the day to stay hydrated, especially if you're sweating more than usual. But avoid chugging water right before bed, or you may wake up in the middle of the night needing a trip to the bathroom.
7. Try Cooling Sleep Accessories
There are lots of products designed specifically to fight heat at bedtime:
Cooling pillows with gel or ventilated memory foam.
Cooling weighted blankets (yes, they exist!).
Personal bedside fans or portable AC units.
8. Adjust Your Sleep Schedule (If You Can)
If your schedule is flexible, try going to bed later when the outside temperature has started to drop. Just make sure you're still getting enough sleep overall.
9. Embrace a Nighttime Routine
Wind down with a calming ritual: a book, herbal tea (chamomile or mint), or soft music. Keeping your body and mind relaxed makes it easier to fall asleep—no matter the season.
Hot nights don’t have to mean sleepless nights. With a few adjustments to your environment and habits, you can stay cool, comfortable, and well-rested all summer long.
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