Summer’s long, warm nights can be enjoyable, but they can also make it all the more difficult to fall and stay asleep. High temperatures can often make you toss and turn, preventing you from getting deep, restorative sleep. 

Luckily, a few simple changes can help you better manage the heat, promote better rest, and keep your energy up for all your summer plans. Here’s how to stay cool and sleep better—even when the temperatures soar!

Create a Cooler Bedroom Environment

Temperature is one of the biggest factors affecting sleep in the summer. Ideally, your bedroom should stay between 60 and 67 degrees Fahrenheit—or 15-19° Celsius—for optimal sleep. 

When it comes to achieving these temperatures in the height of summer, there are a few tips:

  • Start by blocking sunlight during the day with blackout curtains or shades.
  • Open windows at night to encourage natural airflow
  • Use fans or air conditioning if possible.
  • Position a box fan so it draws in cool air from outside, or set up multiple fans for better air circulation. 
  • Place a chilled, wet washcloth on your wrists or neck before bed to help lower your body temperature quickly. 

These tips will make your bedroom feel like a luxury hotel every night!

Choose the Right Sheets

Your bedding has a huge impact on how comfortable you feel during the night. Heavy, synthetic sheets trap heat and moisture, making you feel hot and sticky. 

On the other hand, natural fabrics are the way to go in summer! For example, cotton, linen, and bamboo sheets stand out as top choices. 

Bamboo is highly breathable, wicks moisture away from your skin, and dries quickly—all of which can contribute to reducing night sweats. Plus, it feels soft and silky, and its natural temperature-regulating properties can help you stay cool!

Stick to a Cool, Simple Night Routine

Establishing a calming nighttime routine before summer comes around is essential. This routine will signal to your body that it is time to relax, unwind, and sleep, and will make you feel tired, sleepy, and ready for bed even if the summer heat makes it more difficult to fall asleep. 

Some tips for the perfect routine include:

  • Take a lukewarm shower before bed. 
  • Wear loose, light pajamas made from natural fabrics like cotton. 
  • Hydrate by sipping water (but avoid large amounts right before sleep to minimize nighttime trips to the bathroom). 
  • Avoid caffeine, alcohol, and heavy meals late in the evening

Limit Electronics and Light at Night

Electronic devices emit blue light, which can disrupt melatonin, your body’s sleep hormone. This can prevent you from feeling tired in the evening and delay sleep. So, consider limiting your exposure to screens in the hour before bedtime and lower the lights in your bedroom to help your body shift into sleep mode. 

Sleep Position and Mattress Tips

Last but not least, some sleep positions and mattress tips can help you feel more comfortable. Sleep spread out to allow more body surface area to cool off. If possible, use a cooling mattress pad or a pillow designed to disperse heat. If you have been struggling with falling asleep or feeling uncomfortable, it may be time to change your mattress or pillows!

Image: Freepik