When it’s hot outside, the last thing you want is to toss and turn all night trying to cool off and get comfortable. Fortunately, there are a few things you can do to stay cool and sleep comfortably all night. In this blog post, we’ll share our top tips for sleeping cool when it’s hot out.

Temperature Is Important To The Natural Process Of Falling Asleep

As night approaches and bedtime nears, the pineal gland releases melatonin to help your body cool down and prepare for sleep. When you go to bed, your body temperature drops further, until it is one or two degrees lower than it was during the day. This temperature change helps you fall asleep faster, promoting a good night’s rest. Naturally, it will be more difficult to cool down and begin the sleep process if your room is hot and humid.

What Is The “Right” Temperature For Sleeping?

Many experts recommend keeping your bedroom cool, within the 60–68-degree range, which is generally considered ideal. Give yourself the best chance of finding your ideal temperature. If you can fall asleep quickly and stay comfortable throughout the night, you’ve likely found the right temperature for your body. Another tip for keeping your room cooler at night is to keep it as dark as possible during the day.

man lying on the floor with head in refrigerator to stay cool while sleeping

Sleep In A Cave

Dark and cool conditions are ideal for sleep. Installing window coverings to block out street lights and turning off LED lights from any devices in your room are two ways you can make your room darker. If you have high humidity in your bedroom, set a dehumidifier to 30–50% for maximum comfort. The more cave-like you can make your room, the more relaxing you’ll find it to fall asleep and stay asleep.

Once you’ve lowered the A/C, what more can you do? Here are some other ideas to help you cool down and stay cooler for better sleep at night.

How to Sleep in the Heat: Tips for Staying Cool

Sleeping in the heat can be challenging, especially during hot summer nights when your body struggles to maintain a comfortable temperature. The discomfort of sweating, tossing, and turning can disrupt your sleep cycle and leave you feeling exhausted the next day. However, with the right strategies, you can learn how to sleep in the heat and enjoy a cool, restful night’s sleep.

  • Create a Cool Sleep Environment

One of the first steps to learning how to sleep in the heat is optimizing your sleep environment. Your bedroom should be a cool sanctuary to help you relax and unwind. Start by closing the curtains or blinds during the day to block out the sun’s heat. At night, consider using a fan or air conditioner to keep the room temperature comfortable. If you don’t have air conditioning, a fan placed near an open window can help pull in cooler air from outside.

Another tip for a cooler room is using light, breathable bedding. Opt for sheets made from natural fabrics like cotton or linen, as they allow better air circulation and wick moisture away from your body. Avoid heavy blankets or synthetic fabrics that trap heat and can make you feel warmer.

  • Stay Hydrated Before Bed

Dehydration can make sleeping in the heat even more difficult. Make sure to drink plenty of water throughout the day, but also sip on water just before going to bed. This helps maintain your body temperature and prevents excessive sweating at night. You can even keep a glass of water next to your bed in case you wake up thirsty during the night.

Avoid alcohol and caffeinated beverages before bed, as they can increase dehydration and make it harder to fall asleep. By staying hydrated, you’ll have an easier time managing the heat and getting quality rest.

  • Use Cooling Techniques

In addition to adjusting your sleep environment, there are other ways to cool your body down before and during sleep. Taking a cool shower or bath before bed can lower your body temperature and help you relax. You can also try placing a cold compress on pulse points like your wrists, neck, and ankles to help cool your body down.

Another helpful technique is to sleep with your feet sticking out from the blanket. This allows your body to release excess heat, helping you maintain a cooler temperature throughout the night.

  • Choose the Right Sleepwear

What you wear to bed plays an important role in how to sleep in the heat. Choose loose-fitting, lightweight, and moisture-wicking sleepwear made from natural fibers like cotton. Tight-fitting or synthetic materials can trap heat and cause discomfort. Wearing the right clothes can keep you cooler and more comfortable throughout the night, making it easier to fall asleep and stay asleep in the heat.

Learning how to sleep in the heat doesn’t have to be a struggle. By making simple adjustments to your environment, staying hydrated, using cooling techniques, and wearing the right sleepwear, you can rest comfortably no matter how hot it gets outside. With these tips, you can improve your sleep quality and wake up feeling refreshed, even on the hottest nights.

More Strategies To Sleep Cooler

  • Sleep Naked
  • Use Sheets And Bedding Made Of Breathable Fabrics.

(The fibers in cotton, linen, or bamboo, for example, can wick away sweat so you sleep better.)

Use multiple fans to create a cross-breeze in the room to lower the temperature.

(TECHNIQUE: Try placing one fan near an open window to draw in cooler air from outside, if possible. This can also create a “white noise” effect, masking outside sounds to help you sleep more soundly.)

  • Take A Warm Shower Before Going To Bed.

(This will help to lower your core body temperature, preventing you from becoming overheated right away so you can sleep cooler.)

  • Sleep By Yourself!

Especially on the hottest summer nights, do you really want to cozy up to 100 degrees of body heat all night long?

  • Sleep In A Cave, Literally.

By temporarily moving to the basement or another area of the house where the temperature is naturally cooler. You can enjoy a more comfortable sleep.

  • Ice Packs And Cold Compresses Can Help.

Icy cool touches to pulse points on your neck, wrist, ankles, or behind your knees can help you sleep cooler.

  • Place Your Sheets In A Plastic Bag And Then Inside The Freezer For An Hour Or Two Before You Go To Bed.

It may sound crazy, but some people swear by this! Although your body will release heat while you sleep, this just might do the trick to help you fall asleep easier.

  • Be Sure To Look For A Mattress That Has Good Airflow And Is Designed To Dissipate Heat.

Follow one or more of these tips, and you’ll sleep cooler and more comfortably all night, no matter how hot it is outside.

SAMINA offers world-class sleep products and accessories to help you have quality sleep under any conditions. With luxury mattresses and complete holistic sleep systems, you can count on the most naturally healthy sleep every night. Request more information about the SAMINA sleep system here.