How to sleep when it is too hot: Top 7 Easy Steps

How to sleep when it is too hot can be tricky, but you don’t have to suffer through those sleepless nights. Here are quick tips to improve your sleep in hot weather:

1. Prep your bedroom earlier in the day: Close curtains to block heat, then open windows and use a fan before bed.
2. Use lightweight sheets: Opt for breathable fabrics like cotton or bamboo.
3. Take a lukewarm shower: Helps lower your body temperature.
4. Stay hydrated: Drink enough water but don’t overdo it right before bed.
5. Chill your accessories: Keep a cooling pad or iced water bottle handy.
6. Wear cooling pajamas or go nude: Helps regulate your body temperature.
7. Avoid heavy meals: Digesting food can raise your body temperature.

Hot weather can make it tough to get a good night’s sleep. As the temperature rises, your core body temperature needs to cool down to signal sleep. This drop is part of your circadian rhythm, which regulates your sleep-wake cycle, hormone levels, and overall sleep quality. High heat disrupts this process, making it challenging for you to fall and stay asleep.

I’m Ben Trapskin, the creator of Yawnder. My journey to better sleep began with personal struggles and led me to explore effective solutions, including how to sleep when it is too hot. Let’s explore how you can optimize your sleep environment and habits for those warmer nights.

Handy How to sleep when it is too hot terms:

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Optimize Your Bedroom Environment

Use Lightweight Bedding

Your choice of bedding can make or break a good night’s sleep, especially when it’s hot. Opt for lightweight, breathable sheets made from natural fibers like cotton or linen. These materials allow air to circulate freely, helping to keep you cool.

Pro Tip: Consider bamboo sheets, which are not only breathable but also excellent at wicking moisture away from your skin. This can help you stay dry and comfortable throughout the night.

Set Up a Fan or Air Conditioner

A fan can be a lifesaver when you’re trying to sleep in hot weather. Place a box or window fan in your bedroom to circulate air and create a cooling breeze. If you have an air conditioner, set it to around 65 degrees Fahrenheit—the ideal temperature for sleep according to experts.

Energy Efficiency Tip: Use a fan in conjunction with your air conditioner to distribute cool air more efficiently. This can help lower your energy bills while keeping your room comfortable.

Block Out Sunlight

Keeping your room cool starts long before bedtime. During the day, keep your windows covered with blackout curtains or shades. These curtains are designed to block out sunlight, which can significantly reduce the heat entering your room.

Additional Benefit: Blackout curtains not only keep your room cool but also block out unwanted light, helping you maintain a dark, sleep-friendly environment.

Use Cooling Products

If you need extra cooling, consider using ice packs or cooling pads. Place an ice pack wrapped in a cloth on your pulse points, such as your wrists or neck, to quickly lower your body temperature. You can also try freezing your pillowcases for an added cooling effect when you go to bed.

By optimizing your bedroom environment with the right bedding, cooling devices, and sunlight blockers, you can create a cool, comfortable space that promotes better sleep, even on the hottest nights.

Adjust Your Bedtime Routine

Avoid Exercise Before Bed

Exercising is great for your health, but doing it too close to bedtime can make it harder to sleep, especially when it’s hot. When you exercise, your body temperature rises, and it takes a few hours to cool back down.

Tip: Try to finish your workout at least three hours before bedtime. This gives your body enough time to cool down, making it easier to fall asleep.

Take a Warm Bath

It might sound strange, but taking a warm bath before bed can actually help you cool down. When you step out of the bath, your body temperature drops, signaling to your brain that it’s time to sleep.

How it works: A warm bath dilates your blood vessels, which helps release body heat. This drop in temperature can make you feel sleepy and relaxed.

Pro Tip: Take your bath about 90 minutes before bed. This timing helps your body cool down and get ready for sleep.

By adjusting your bedtime routine to avoid late-night exercise and incorporating a warm bath, you can help your body cool down and relax, making it easier to sleep when it’s hot.

Choose the Right Sleepwear

Wear Cooling Pajamas

Choosing the right sleepwear can make a big difference when trying to sleep in hot weather. Cooling pajamas made from natural fibers like lightweight cotton or wool can help regulate your body temperature.

Why natural fibers? Natural fibers are breathable and wick away moisture, keeping you cool and dry throughout the night. Unlike synthetic fabrics, they allow air to circulate, reducing the risk of overheating.

Pro Tip: Look for pajamas labeled as “moisture-wicking” or “breathable.” These terms indicate that the material is designed to keep you cool.

Story Time: Janet, a mom of two from Texas, switched to lightweight cotton pajamas and noticed an immediate improvement in her sleep quality during the summer months. “I used to wake up drenched in sweat, but now I sleep comfortably all night long,” she says.

Sleep in the Nude

Sleeping in the nude can be another effective way to stay cool. Without clothing, your body can better regulate its temperature and release excess heat.

Benefits:

• Improved Airflow: No clothing means better airflow around your body.
• Comfort: Many people find sleeping nude more comfortable, especially in hot weather.

Fact: According to sleep specialists, sleeping nude can help lower your body temperature, making it easier to fall asleep and stay asleep.

Quote: Dr. Raj Dasgupta, a sleep specialist, says, “Sleeping in the nude allows your body to cool down more effectively, which is crucial for a good night’s sleep, especially during hot weather.”

Quick Tip: If you’re not comfortable sleeping completely nude, consider wearing just underwear or a lightweight top. The key is to minimize the amount of fabric that can trap heat.

By choosing cooling pajamas or opting to sleep in the nude, you can significantly improve your comfort and sleep quality during hot nights.

Use Cooling Products

Invest in Cooling Mattresses and Pillows

When it’s too hot to sleep, your mattress and pillow can make a big difference. Traditional mattresses, especially those made with thick foams, can trap body heat, making you feel even warmer. Instead, look for cooling mattresses designed to regulate temperature.

Types of Cooling Mattresses:

• Ventilated Latex: Latex mattresses with ventilation holes allow air to circulate, keeping you cooler.
• Open Coil Systems: These mattresses have coils that promote airflow, helping to dissipate heat.

Cooling Pillows: Just like your mattress, your pillow can either trap heat or help you stay cool. Opt for pillows made from ventilated foam, latex, or wool, which offer better temperature control.

Fact: A study by Harding, Franks, & Wisden (2019) found that temperature-regulated bedding significantly improves sleep quality.

Story Time: Sarah, a teacher from Arizona, switched to a ventilated latex mattress and noticed she no longer woke up drenched in sweat. “It was a game-changer for my sleep,” she says.

Try Cooling Gadgets

Sometimes, you need extra help to cool down. Cooling gadgets can provide that relief.

Ice Packs: Placing an ice pack on your pulse points (wrists, neck, ankles) can quickly lower your body temperature. Just don’t let it get too cold!

Cooling Fans: A bedside fan can circulate air and help you stay cool. Even if you have air conditioning, a fan can provide added airflow.

Cooling Pads: These are special pads you can place on your mattress or pillow. They often use gel or water to absorb and dissipate heat.

Pro Tip: Freeze your pillowcase or sheets for a few minutes before bed. This trick can provide temporary cooling relief as you fall asleep.

Quote: Sleep scientist Theresa Schnorbach recommends, “Take an ice pack wrapped in a cloth and hold it against places where your blood flows closest to the surface of your skin to cool off quickly.”

Quick Tip: If you don’t have a cooling pad, a damp towel can work in a pinch. Just make sure it’s not too wet to avoid soaking your bedding.

By investing in cooling mattresses and pillows, and using cooling gadgets, you can create a sleep environment that helps you stay cool and comfortable, even on the hottest nights.

Stay Hydrated

Drink Water Throughout the Day

Staying hydrated is crucial for maintaining a comfortable body temperature, especially when it’s hot outside. Drinking water helps your body regulate its temperature through sweating.

Tip: Aim to drink water consistently throughout the day, rather than gulping down large amounts right before bed. This helps you stay hydrated without disrupting your sleep with frequent trips to the bathroom.

Fact: According to experts, mild dehydration can impair your mood, memory, and brain performance. This can make it harder to fall asleep and stay asleep.

Story Time: Alex, a marathon runner, found that sipping water regularly throughout the day helped him sleep better during a heatwave. “I used to wake up parched in the middle of the night, but now I sleep through till morning,” he says.

Avoid Caffeine and Alcohol

Both caffeine and alcohol can mess with your sleep, especially when it’s hot.

Caffeine: Found in coffee, tea, and many soft drinks, caffeine is a stimulant that can keep you awake. It also increases your body’s core temperature, making it harder to sleep when it’s already warm.

Pro Tip: Try to avoid caffeine at least six hours before bedtime. This gives your body enough time to process it and reduce its stimulating effects.

Alcohol: While a nightcap might make you feel sleepy initially, alcohol disrupts your sleep cycle. It can lead to early morning wakefulness and poorer sleep quality. Plus, alcohol dehydrates you, which isn’t helpful when you’re trying to stay cool.

Quote: Dr. Phyllis Zee, a sleep medicine expert, says, “Alcohol might help us fall asleep, but it promotes early morning waking and a poorer quality of sleep overall.”

Fact: A study found that people who consumed alcohol before bed had more fragmented sleep and spent less time in deep sleep stages.

Quick Tip: If you enjoy a drink in the evening, try to have it at least a few hours before going to bed. Opt for a hydrating beverage like water or herbal tea closer to bedtime.

By drinking water throughout the day and avoiding caffeine and alcohol, you can better manage your body temperature and improve your sleep quality, even when it’s too hot.

Create a Cool Sleeping Position

Sleep Like a Starfish

Sleeping in the starfish position—on your back with your arms and legs spread out—can help you stay cool at night. This position maximizes airflow around your body, reducing the chance of overheating.

Fact: Higher nighttime temperatures can increase wakefulness and reduce deep wave and REM sleep, both critical for body repair and refreshment.

Pro Tip: Keep your bed clear of extra pillows and blankets. This allows for better air circulation around your body, keeping you cooler.

Real-Life Example: Jane, who lives in a sweltering city, found that switching to the starfish position helped her sleep better. “I used to toss and turn all night, but now I wake up feeling more rested,” she says.

Use a Low Bed Frame

Another effective way to cool down while you sleep is to use a low bed frame or even a Japanese futon. Sleeping closer to the ground can make a noticeable difference in temperature.

Fact: Heat rises, so the lower you are to the ground, the cooler you will be. A Japanese futon, which lies directly on the floor, can be an excellent option for hot sleepers.

Pro Tip: If you don’t want to switch to a futon, consider lowering your existing bed frame. Even a few inches can make a difference in how cool you feel at night.

Story: Mark, a resident of a hot southern state, switched to a low bed frame during a particularly brutal summer. “It was a game-changer. I felt cooler and slept much better,” he recalls.

By adopting the starfish position and using a low bed frame, you can create a cooler sleeping environment that helps you beat the heat and get a good night’s rest.

Frequently Asked Questions about Sleeping in the Heat

Why can’t I sleep at night when it’s hot?

When it’s hot, your body’s natural thermoregulation process gets disrupted. Normally, your core temperature drops slightly in the evening, signaling it’s time to sleep. But when external temperatures are high, this cooling process is hindered.

Fact: Higher temperatures can lead to frequent awakenings and reduce the time spent in deep and REM sleep stages, which are crucial for restorative rest.

Pro Tip: Keep your bedroom cool by using fans, air conditioning, or even a bowl of ice in front of a fan to create a DIY aircon effect.

Story: Maria, who lives in a tropical climate, used to struggle with sleep during the summer months. She started using a fan and blackout curtains to keep her room cooler, and now she sleeps much better.

What position should you sleep in when hot?

Sleeping in a position that maximizes airflow around your body can help you stay cooler. The starfish position—lying on your back with arms and legs spread out—is particularly effective.

Fact: This position allows for better air circulation around your body, helping to dissipate heat more efficiently.

Pro Tip: Avoid sleeping in a curled-up position, as this restricts airflow and can make you feel hotter.

Real-Life Example: Jane, from a sweltering city, switched to the starfish position and found it significantly improved her sleep quality. “I used to toss and turn all night, but now I wake up feeling more rested,” she says.

How do you cool down when you sleep hot?

There are several strategies to cool down when you sleep hot:

1. Use Fans and Air Conditioning: Keep the air moving in your room to help evaporate sweat and cool your body.

2. Ice Packs and Cooling Products: Place ice packs under your armpits or on the back of your neck. You can also invest in cooling pillows and mattress toppers.

3. Wear Lightweight, Breathable Pajamas: Or consider sleeping in the nude to help your body regulate temperature.

4. Hydrate: Drink water throughout the day but avoid large amounts before bed to prevent nighttime bathroom trips.

Fact: Cooling mattresses and pillows are designed with materials that wick away moisture and allow for better airflow, making them a good investment for hot sleepers.

Pro Tip: Use blackout curtains to block out sunlight during the day and keep your room cooler.

Story: Mark from a hot southern state switched to a low bed frame and started using a cooling mattress topper. “It was a game-changer. I felt cooler and slept much better,” he recalls.

By understanding how to manage your body’s temperature and making some adjustments to your sleeping environment and habits, you can significantly improve your sleep quality during hot weather.

Conclusion

When it comes to sleeping in hot weather, the right strategies can make a big difference. At Yawnder, we are dedicated to helping you achieve better sleep through expert advice and top-notch sleep products.

Yawnder’s Commitment to Better Sleep

We understand the challenges of sleeping in the heat. That’s why we offer a range of cooling products and expert reviews to help you find the best solutions for your needs. From cooling mattresses and pillows to breathable bedding, our products are designed to keep you comfortable all night long.

Expert Reviews and Recommendations

Our team of sleep experts rigorously tests and reviews sleep products to ensure they meet our high standards. Whether you’re looking for a cooling mattress topper or a breathable pillowcase, you can trust our recommendations to help you sleep better.

Better Sleep, Better Life

Good sleep is essential for overall health and well-being. By following our tips and investing in the right products, you can improve your sleep quality, even during the hottest nights. A cool and comfortable sleeping environment is key to a restful night’s sleep.

For more personalized advice and product recommendations, take our free sleep assessment. This will help you better understand your sleep needs and find the best solutions to improve your sleep and overall health.

With Yawnder, you can rest easy knowing that better sleep is just a few simple steps away. Let’s beat the heat and enjoy cooler, more restful nights!