There’s nothing worse than tossing and turning in bed because it’s just too hot to sleep. Summer nights can turn your bedroom into a sauna, leaving you sweaty, uncomfortable, and sleep-deprived. But staying cool at night isn’t just about cranking the AC — it’s about building a sleep environment and routine that works with your body, not against it.
If you’re tired of waking up overheated, this guide is for you. Below, we’ll share practical tips and upgrades you can make right now to improve your summer sleep.
Why Summer Sleep Is So Challenging
Hot weather disrupts sleep for several reasons. Your body temperature naturally drops during sleep to help you enter deeper rest. But when your environment is warm and humid, that process becomes harder. You might wake up more frequently, take longer to fall asleep, or sweat throughout the night — all of which interrupt the natural sleep cycle. Luckily, small changes to your sleep setup and nightly routine can help you beat the heat.
Create a Cooler Bedroom Environment
Control the Temperature
Ideally, your bedroom should be between 60 to 67°F for optimal sleep. If you have air conditioning, set a consistent nighttime temperature and avoid wide fluctuations. No AC? Use fans to circulate air and keep windows open in the evening when it’s cooler outside.
Block Out the Sun
Sunlight streaming into your room all day can heat it like an oven. Blackout curtains or thermal drapes can reduce heat buildup and keep your bedroom darker, which also signals your body it’s time for rest.
Switch to Summer Bedding
Thick blankets and plush comforters are great in winter — but in summer, they trap heat. Swap them out for lightweight, breathable materials. Look for natural fibers like cotton or bamboo that wick moisture away from your body.
Upgrade Your Bedding for Better Sleep
Choose Breathable Fabrics
Synthetic fabrics like polyester tend to trap heat and moisture. In contrast, natural fibers allow air to flow freely, helping regulate body temperature. This is especially important for sheets and pillowcases that come into direct contact with your skin.
Try Linen Sheets
If you’re ready for a real sleep upgrade, consider switching to linen sheets during the warmer months. Linen is known for its breathability, moisture-wicking abilities, and relaxed texture. It feels cool to the touch and gets softer with each wash, making it a perfect summer bedding staple. Plus, it looks effortlessly elegant, giving your bedroom that airy, resort-like feel.
Adopt Cooling Nighttime Habits
Take a Lukewarm Shower Before Bed
A lukewarm shower can help lower your core body temperature. It washes away sweat and cools your skin without shocking your system the way a cold shower might. Once you’re clean and dry, your body will naturally release heat more efficiently.
Limit Heavy Meals and Alcohol
Digesting large meals or alcohol late in the evening can raise your body temperature. Try to eat lighter dinners and avoid alcohol at least 2–3 hours before bed to help your body cool down and stay in rest mode.
Freeze Your Pillowcase (Yes, Really)
For quick relief, try placing your pillowcase or a small towel in a plastic bag and freezing it for 30 minutes before bed. Resting your head on something cool can make a surprising difference in your comfort level.
Dress for the Weather
Lightweight Sleepwear Matters
Ditch the flannel pajamas. Opt for breathable cotton or moisture-wicking fabrics. Loose-fitting clothes help air circulate and reduce the chance of overheating.
Or Try Sleeping Naked
Some people sleep better with no clothes at all — especially in the heat. Without fabric to trap body heat, it’s easier for your skin to stay cool. Just make sure your sheets are comfortable and clean, since they’ll be in direct contact with your skin.
Optimize Your Mattress and Pillows
Look for Cooling Mattress Toppers
If your mattress retains too much heat, try adding a cooling gel mattress topper or breathable cover. These layers act as a buffer between your body and the dense foam below, making it easier to stay comfortable.
Choose the Right Pillow
Foam pillows can trap heat, but there are cooling alternatives made with gel-infused materials, breathable memory foam, or shredded fill that allow for better airflow.
Stay Hydrated — But Strategically
Drink Water Throughout the Day
Dehydration can make it harder for your body to regulate its temperature. Make sure you’re drinking enough water throughout the day to stay hydrated come bedtime.
Don’t Overdo It Right Before Sleep
While it’s important to stay hydrated, chugging water right before bed might lead to multiple trips to the bathroom, disrupting your sleep. Aim to drink more earlier in the evening and taper off before bed.
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Try These Extra Tips for Better Summer Sleep
Use a Cooling Mist
A fine facial mist or room spray can provide instant relief on hot nights. Look for products with peppermint, eucalyptus, or lavender for an extra calming effect.
Sleep in a Starfish Position
Spreading out on the bed with your arms and legs away from your body increases airflow and minimizes heat buildup. It may not look glamorous, but it works!
Unplug Electronics
Devices like laptops, TVs, and even phone chargers give off heat. Unplug them when not in use to help keep your room cooler and more energy-efficient.
A Better Night’s Sleep Is Within Reach
Hot summer nights don’t have to mean sleepless ones. With the right setup — breathable bedding like linen sheets, good airflow, and cooling nighttime habits — you can turn your bedroom into a peaceful summer sanctuary.
Don’t underestimate the power of small upgrades. Something as simple as swapping your sheets, lowering the lights, or adjusting your sleepwear can help your body rest more deeply and wake up refreshed — no sweat.
So as the temperatures climb, stay ahead of the heat with these practical tips. Because when you sleep better, you feel better. And summer should be a season of energy, not exhaustion.
