How to Sleep in Hot Weather
Is it possible to sleep well in the heat?
We know that getting enough sleep regularly is important, as sleep deficiency can be detrimental to your wellbeing. One of the reasons you can’t sleep may be heat. Hot and stuffy weather may make it difficult to fall asleep and stay asleep when you don’t have air conditioning. By making small adjustments you can make a big difference in ensuring a good night’s rest, even in hot weather conditions. Here are some tips if you find it challenging to get a good night’s sleep in the heat.

How to sleep at night in hot weather
12 tips to fall asleep in hot weather
Remove unnecessary covers
In hot weather you don’t need a duvet or blanket, so put away any unnecessary covers. Depending on how hot it gets, just a cotton sheet may be enough as a cover to create a cosy sleepy environment.Cool your body
To cool your body before sleep, take a warm (not hot!) shower. It may sound counter-intuitive, but a cold shower will make your body to work on warming up, that’s why you need to do the opposite.Keep your bedroom cool
Start preparing your bedroom during the day and avoid overheating it. To keep your bedroom cool in hot weather:
– close the windows on the sunny side
– shut the curtains to keep the sun out|Air the room
It’s important to air the room before sleep. Even if the temperature outside is still high, you need fresh air to get a good night’s sleep.Create airflow in your bedroom
Have a fan in your bedroom. If you don’t have a fan, create airflow by keeping the windows open and doors open, including windows and doors in other rooms.Cool your bed
This is one of my favourite tricks to keep cool in the heat: an hour before sleep, cool your bed by putting something ice-cold in it. To do this, you can use:
– freezer blocks
– hot water bottle filled with ice
– ice in a plastic bagWear lightweight pyjamas or wear nothing at all!
To stay cool at night, choose lightweight loose pyjamas made of breathable materials. The best materials to stay cool are:
– cotton
– linen
– silkStick to your bedtime routine
Regardless of the weather, try to go to bed and get up at the same times as usual. You will have the best possible sleep when you stick to the schedule and use the times when your body naturally produces the sleep hormones.Take a shower
Take a shower to keep your skin pores open and feel more relax, this improves sleep in any weather conditions. Just remember not to take a cold shower for the reasons I mentioned earlier.Use a cooling mattress
If you struggle to sleep in hot weather, you can consider investing in a cooling mattress or mattress topper. What are the best mattress materials to stay cool? The best cooling effect has latex. However, there are also some mattresses with gel top layers with good cooling qualities. Apart from choosing specific top layer materials, spring mattresses are generally better to stay cool as they allow air circulation underneath.
What mattresses are not recommended to sleep on in the heat? Memory foam mattresses are probably the worst choice, as they heat up to your body temperature.Sleep on lower levels
Heat tends to accumulate on higher floors of the building and in the higher parts of the room. If you live in a house with multiple levels, consider sleeping on the lower floor. If you have bunk beds, avoid sleeping on the higher level. You can even consider sleeping on the floor during the heat wave.- Stay well hydrated
To sleep well in hot weather, stay hydrated during the day. Apart from that, drink a glass of warm water before sleep. In the same way as a hot shower, drinking cold water will make your body warm up instead of cooling down, that’s why it’s better to drink something warm to stay cool.
Summary
Sleeping well in hot weather can be a challenge, but by implementing these tips, you can create a more comfortable sleep environment. From adjusting your bedding and clothing to maintaining a cool bedroom temperature and cooling down your body, these are the simple steps you can take to beat the heat and enjoy a restful night’s sleep.
Do you know other tricks that keep you cool in hot weather? Share in the comments below!