How to Sleep in the Heat: A Guide for Summer Nights

Sick of tossing and turning at night, desperately trying to find the cold side of the pillow? We all dream of hot weather, but let’s face it, it can make it difficult to get to sleep. If this sounds all too familiar, we can relate, and we’ve got some tricks up our sleeve. Here’s how to sleep in the heat.

How to sleep in hot weather

Use thin sheets
Keep hot air out
Sleep closer to the ground
Let cool air in
Wear less clothing
Switch to breathable fibres
Chill your socks
Keep hands & feet out of the duvet
Sleep on your side
Drink a hot drink
Avoid cold showers
Ventilate the house
Don’t stress

Why is it hard to sleep when it’s hot?

Us Brits have a love/hate relationship with the warmer weather. One minute we’re asking when summer will arrive and demanding a heatwave, the next we’re complaining it’s too hot. This is particularly true at night.

Most of us don’t have AC, and sometimes a fan just isn’t enough. The ideal temperature for sleep varies person to person, but is around 18.3 degrees Celsius¹. Our core body temperature starts to drop around two hours before we go to sleep, coinciding with the production of melatonin (the sleep hormone).

If this process is interrupted, it may take longer to sleep. It’s also harder to get into a deep sleep, so you may struggle to stay asleep also². In short: it’s much harder for your body to reach a comfortable sleeping temperature when it’s hot.

How to sleep when it’s hot

The good news is there’s plenty you can do; even during the hottest nights. Let’s take a look at how to sleep when it’s too hot.

1. Use thin sheets

Many of us aren’t fans of sleeping without any cover at all. However, it’s a good idea to swap your thicker duvet and sheets for something thinner. Even on the hottest nights, your body temperature will fall while you sleep, which is why you sometimes wake up feeling cold³.

2. Keep hot air out

On warmer days, close windows/blinds/curtains etc. to keep hot air out. It can be tempting to open all windows all day to make yourself cool, however, it can be counterproductive as the temperature rises.

3. Sleep closer to the ground

Putting your mattress on the floor can have its benefits, with one of them being that it’s cooler⁴. So, those who overheat at night often prefer it. It’s not for everyone though, and it’s not guaranteed to bring you more comfort.

4. Let cool air in

In the evening, the air tends to be cooler, so you may want to open the windows and invite the breeze in. If possible, keep the windows open while you sleep to ensure cool air circulates your room. However, this isn’t always an option, for example, if you live on a main road.

While sleeping in the heat isn’t always comfortable, noise can negatively impact sleep, and affect the sleep environment. For example, it can:

Wake you up & lead to fragmented sleep
Cause the extra production of hormones like adrenaline and cortisol, as well as elevated heart rate and blood pressure
Lead to irritability
Affect mental health⁵

5. Wear less clothing

Many people choose to sleep naked in the hot weather, or indeed all year round, as it’s obviously cooler. While that’s not for everyone, having cooler, ‘summer’ pajamas might just be a good idea, for example a lighter t-shirt.

6. Switch to breathable fibers

Be strategic about what you wear to bed; it’s not all about how much/little you’re wearing, but also the fabric. Choose breathable fibers where possible, such as:

Cotton
Silk
Flannel⁶

Meanwhile, wool and fleece may actually promote overheating.

7. Chill your socks

Don’t have a fan? There are other options out there. Dunk your feet in cold water, fill a hot water bottle with ice water, or chill your socks in the fridge and then put them on. Cooling your feet down will cool down your overall body temperature and help stop you from overeating. Feet are particularly sensitive to heat as they have many pulse points⁷.

8. Keep your hands & feet out of the duvet

Don’t wear socks at night and feel free to let your feet dangle out of the bed. Hands and feet are key to keeping cool at night⁸, so keeping them away from the duvet may help you sleep.

9. Sleep on your side

Sleeping on your side exposes more of your body to the air, regulating body temperature and letting heat escape. This can help you feel more comfortable.

10. Drink a hot drink

It might sound odd, but a hot drink can cool you down in specific circumstances. For example, on a hot, dry day, when you don’t have clothing on that prevents your sweat from easily evaporating, a warm drink may help cool you down⁹. But, if it’s humid, don’t try drinking a hot drink.

11. Avoid cold showers

Tepid water is better than cold water before bed, as cold water can actually raise body temperature.

12. Ventilate the house

If you have an attic, open the windows up there. Heat rises, so this will give it somewhere to escape to.

13. Don't stress

Try not to get yourself too stressed if you’re struggling to sleep. It can be easier said than done, but stress and sleep negatively impact one another, and can lead to a vicious cycle that’s hard to break. Instead, try practicing relaxation techniques, such as listening to relaxing music or deep breathing.

Get a good night's sleep all year round

For many of us, it’s much easier to get to sleep in the winter months when it’s significantly cooler. However, there are plenty of techniques you can try, even in the hottest weather. You should also ensure your general sleep routine is healthy; avoid long naps, block out light, keep your bedroom clean and tidy.