Summer Sleep Tips: How To Sleep When It’s Hot

There’s nothing quite like crawling into bed after a long day — unless your room feels like a sauna.

Trying to figure out how to sleep when it’s hot can feel like a losing battle. The heat doesn’t just make you uncomfortable — it can mess with your body’s natural sleep rhythm and leave you feeling wrecked the next day.

In this article, we’ll break down why heat affects your sleep and share science-backed tips to help you sleep better, even when the weather won’t cooperate.

If you’re struggling to fall asleep in hot weather, your body’s biology is partly to blame. Normally, your core temperature drops slightly at night, signaling that it’s time to rest. But when your environment stays warm, your body has a harder time making that shift.

Hot weather and sleep just don’t get along. There are many reasons why.

Temperature regulation is part of your natural circadian rhythm. When it’s too hot, your body stays more alert, making it harder to relax into sleep. This can delay both falling asleep and entering deeper stages of rest.

Ever wonder why heat makes you sleepy? It's because your body's working overtime to stay cool, which leads to physical exhaustion. But that doesn’t mean quality sleep comes easily.

Fatigue and good sleep aren’t always the same thing. In fact, extreme exhaustion can trigger snoring.

Summer months often bring earlier sunrises and later sunsets. This can affect your circadian rhythm — your body’s internal “clock” that tells it when to sleep and when to wake up.

If your sleep environment isn’t well-shaded, you might find yourself waking earlier or having trouble winding down at night.

Research shows that heat can reduce both REM and deep sleep , which are the most restorative sleep stages. That’s a big reason why you may wake up groggy, even after a full night in bed.

If hot weather throws off your sleep for multiple nights — or even weeks — it can lead to summer insomnia. This cycle of poor rest and rising stress makes it even harder to get the shuteye your body needs.

Any one or a combination of these factors could be causing you to toss and turn during the warmer months. 

When it’s blazing outside (and inside), you don’t need fluff, you need fixes. These summer sleep tips are designed to help your body cool down and settle in, so you can actually rest.

If a fan alone isn’t doing the trick, put a bowl of ice in front of it. This creates a makeshift air conditioner by circulating cooler air throughout the room.

Keep curtains closed during the day. Sunlight heats up your space more than you think. Blocking it out early makes a big difference by bedtime.

Sleep with the window open strategically. Early morning hours tend to be cooler. Crack the window just before dawn if outside temps drop overnight.

Take a lukewarm shower before bed. It may sound counterintuitive, but lukewarm water helps regulate your body temperature better than an icy rinse.

Use a cool, damp washcloth or cold compress. Apply to pulse points like your wrists, neck, or behind your knees to bring down your core temp.

Learn more about using DIY cryotherapy at home to improve your sleep. 

Choose breathable sheets. Natural fabrics like cotton or linen allow airflow and resist moisture better than synthetics. Avoid heat-trapping mattresses. Memory foam can cling to body heat. Consider using a breathable mattress topper or switching to a more cooling material.

Try bamboo or silk. These materials regulate temperature and feel cooler against your skin. Our SilverSafe Luxury Memory Foam Pillow is specially designed to help keep you comfortable while you sleep, and our Bamboo Perfect Fit Pillowcases are the perfect combo to keep you cool this summer! 

Trying to sleep in the heat can feel like a battle between your sweat glands and your sanity. But it’s not just the temperature — it’s your habits, your sleep setup, and sometimes even your biology. The good news? A few smart changes can make a big difference.

Late sunsets and summer plans can throw your schedule out of whack. But staying consistent with your bedtime helps regulate your internal clock and makes it easier to fall (and stay) asleep, even on muggy nights.

Avoid heavy meals and alcohol right before bed, because they raise your core temperature and can disrupt sleep. Stay hydrated during the day, but ease up close to bedtime so you're not waking up in the middle of the night to pee.

Breathable, lightweight fabrics like bamboo or moisture-wicking blends can help regulate body temp. If that still feels too warm, there’s no shame in going au naturel. Comfort is the goal here.

Phones, laptops, and TVs give off more heat than you think. Plus, blue light messes with your melatonin production. Shut them down at least an hour before bed to give your brain (and your body) a chance to cool off.

Sometimes it’s less about hacks and more about having the right tools:

• Cooling pillows,  bamboo pillow cases,  or mattress toppers can keep your head and body from overheating.

• Use a fan. Portable fans are affordable and widely available. If you have a ceiling fan, consider pairing it with a portable fan that directly moves the hot air away from you and your bed.

• Take a melatonin supplement. Whether you prefer to take a pill or use a patch, using a melatonin supplement can be a game-changer! Our Slumber Patch Sleep Aid uses natural ingredients to gently nudge you into dreamland without the heat-induced tossing and turning.

• If your anti-heat solutions are now becoming a distraction, consider a white noise machine, or even just white noise playlists or videos.
  
  

To maximise your sleep, you might consider combining these with other hacks, or even using all of the tools. It might feel like overkill, but sometimes overkill is what you need — especially if you live in a particularly humid place.

If you’ve tried it all and you're still drenched in sweat or wide awake at 2 a.m., consider bigger solutions:

• A portable air conditioner or climate control unit can help keep your room at a sleep-friendly temp, especially if central air isn’t cutting it.

• Consider sleeping separately from your other half during the peak of summer. Body heat adds up.

• Alternatively, consider getting a larger bed. More spread out = cooler.

• Get expert help if you’re constantly struggling with sleep issues. Talking to a doctor or sleep specialist can help rule out conditions like sleep apnea or hormonal imbalances.
  
  

You don’t have to suffer through another summer night. Mix and match what works for you, and know that better, cooler sleep is totally within reach.

The heat doesn’t have to hijack your rest.

Try one or two changes tonight and see how you feel in the morning. Even small tweaks, like switching your sheets or keeping your room shaded during the day, can make a noticeable difference.

Need more support? SnoreLessNow offers sleep solutions designed to help you rest easier — no matter the season. We’ve got your back (and your bedtime).

The content in this article is for educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a licensed healthcare provider with any questions you may have regarding a medical condition or treatment options. Please consult a qualified healthcare professional for personalized medical advice or concerns about snoring, sleep disorders, or related health issues.