How to Sleep Better During Summer Heat
Summer heat often disrupts sleep – we sweat, wake up at night, and the quality of our sleep decreases. High temperatures make it harder for the body to cool down and naturally enter the deep sleep phase.
However, there are a number of simple steps you can take to improve your sleep even during the hottest nights.
Keep the Bedroom as Cool as Possible
If you have an air conditioner, the ideal sleeping temperature is between 18 and 22 degrees Celsius. If you don’t, try to:
Lower the blinds or curtains in the evening to prevent the room from heating up during the day.
Keep windows open at night, especially if the outdoor temperature drops.
Use a fan and place a bowl of ice or a bottle of frozen water in front of it – the cooled air will circulate more easily.
Smart Bedding and Clothing Choices
Choose lightweight bedding made of cotton or linen – these materials "breathe" and absorb moisture.
Sleep in light, loose cotton pajamas (or without clothes if that suits you better).
Avoid synthetic materials that retain heat and moisture.
Cool Your Body Before Bed
Take a shower with lukewarm or slightly cool water – it helps the body naturally lower its temperature.
Apply a light lotion with menthol or aloe vera for an added feeling of freshness.
Keep a damp cloth in the fridge and place it on your forehead or neck while lying down.
Food and Drink: Less is More
Have dinner at least 2–3 hours before bedtime and choose lighter meals.
Avoid alcohol, coffee, and spicy food – all of which raise body temperature and make it harder to fall asleep.
Drink enough water during the day, but avoid large amounts right before bed to prevent frequent trips to the bathroom.
Change Your Sleeping Position
Sleeping on your back can increase the feeling of heat due to more contact with the mattress.
Sleeping on your side allows better air circulation around the body and can be more comfortable during warm nights.
Turn Off All Heat Sources
Turn off all unnecessary devices in the room – computers, TVs, lamps that generate heat.
Use a nightlight with an LED bulb if you need lighting – they produce less heat.
Good sleep during summer is not a luxury, but a necessity. Small changes in routine and environment can make a big difference. Put a little effort into preparing your bedroom and body, and the heat won’t ruin your nights.
