When summer nights turn sweltering and the air feels thick with heat, getting a good night’s sleep can feel impossible. Excessive warmth disrupts the body’s natural temperature regulation, making it difficult to fall and stay asleep. In this comprehensive guide, we reveal 17 powerful, science-backed tricks to help you sleep better when the temperature rises. By using these techniques, you may change your summer evenings from restless throwing to revitalizing sleep.
1. Keep the Bedroom Cool and Dark
A cool, dark room signals your body it’s time for rest. Use blackout curtains to block sunlight and reflective window film to reduce heat gain during the day. If air conditioning is not an option, a combination of fans and open windows can promote airflow.
2. Use Cotton or Linen Bedding
Synthetic fabrics trap heat. Instead, opt for breathable, moisture-wicking materials like cotton or linen for your sheets and pillowcases. These materials stay cooler and help reduce night sweats.
3. Freeze Your Bedding
For extra relief, place your sheets or pillowcases in a plastic bag and put them in the freezer for 30 minutes before bed. This old trick gives you a chilled surface that can make a real difference in comfort as you fall asleep.
4. Take a Cool Shower Before Bed
A cool (not cold) shower helps lower your core temperature and washes away the day’s heat. This signals your body it’s time to wind down and can make it easier to fall asleep quickly.
5. Sleep Low to the Ground
Heat rises, so sleeping closer to the floor can offer a noticeable drop in temperature. Consider moving your mattress to the ground or sleeping on a futon or mat.
6. Use a Fan Strategically
A simple box or oscillating fan can make a big difference. Point your fan toward an open window to push hot air out or place a bowl of ice in front of the fan to blow chilled air around the room.
7. Try the “Egyptian Method”
This age-old method involves wetting a light sheet or towel in cold water, wringing it out, and using it as a blanket. Lay a dry towel underneath to protect your mattress. This technique keeps you cool through evaporative cooling.