Health and Wellbeing
Expert Advice: Sleep Tips For The Summer
7th July, 2023
Summer is a time many of us look forward to; longer days, more sunlight, holidays, and time spent outdoors. But for some, the temperature rise can bring something less welcome: disrupted sleep. If you’ve found yourself dreading bedtime during a heatwave, you’re not alone. I often hear from people who find it harder to fall asleep or stay asleep when the weather gets warmer. And it’s not surprising as our bodies are designed to sleep best in cooler environments.
Our brains and bodies rely on subtle temperature changes to signal that it’s time for rest. Ideally, there should be a slight difference between our core body temperature and the temperature of our brain. This temperature difference triggers the circadian timer, a part of the brain that initiates the sleep cycle. But in reality, when your bedroom feels more like a greenhouse, it’s hard to cool down enough to switch off properly.
The good news is, there are practical, effective steps you can take to sleep more soundly, even during a heatwave. In this article, I will guide you through some of my most trusted summer sleep strategies.
Pre-Sleep Preparations
A good night’s sleep begins long before you get into bed. Setting up the right conditions, mentally and physically, gives your body the best chance of winding down. During the day, try to minimise stress. Slow down and try to pepper your day with moments of ease whenever you can, little moments of rest. Put your phone down and notice moments of beauty or gratitude, speak less and listen more. Calm and cool your nervous system, then take this into your bedtime routine.
Establish a Cooling Evening Routine
As the sun sets, start to dial everything down. Reduce stimulation from screens and bright lights. I recommend incorporating calming rituals, perhaps a warm bath, a few gentle yoga stretches, or some mindful breathing. These small actions signal to your nervous system that it’s safe to slow down and rest. Some people (and I am one of them) find that running cool water over their feet or wrists can also help them fall asleep faster. Again, it’s probably something to do with creating a temperature difference between your extremities and your core temperature.
Eat and Move Lightly
Avoid heavy, spicy meals, sugary snacks and intense exercise in the two to three hours before bed. These can raise your core temperature, making it harder to drift off. Choose lighter, hydrating foods and enjoy movement earlier in the day if possible.
Shift Your Bedtime
On particularly warm nights, it might help to go to bed slightly earlier, before your bedroom gets too hot. That way, you’re more likely to fall asleep before discomfort sets in.
What is the Optimum Temperature to Sleep?
The ideal temperature for sleep is around 16–18°C (60–65°F). During sleep, our core body temperature naturally drops, which allows us to reach the deeper, more restorative stages of rest. When the room is too warm, this cooling process is interrupted, and we’re more likely to wake throughout the night.
This is why creating a cool, calm environment is so important during the summer months.
Tips to Cool Your Body
If your body feels overheated, your mind will likely stay alert. Here are a few ways to help your body naturally release heat before bedtime:
1. Try a Lukewarm Shower Before Bed
Contrary to popular belief, cold showers can be too stimulating, triggering the body’s stress response. A lukewarm shower helps reduce your core temperature while calming your nervous system, making it easier to fall asleep.
2. Dabbing a menthol stick on your forehead
Dab a menthol stick on your forehead if you wake up feeling hot and bothered. I also recommend eucalyptus oil (I'm never out of Olbas Oil) but do make sure that you don’t get any of the oil in your eyes and that it doesn’t irritate your skin. With the menthol or oil on your forehead, position a fan so that it, at least intermittently, blows air onto your face and onto your forehead. This ‘hack’ cleverly fools the brain into thinking it's cooler than the body.
3. Stay Gently Hydrated
Drink water consistently throughout the day rather than loading up just before bed. This helps maintain your body’s natural cooling system without waking you up in the night.
4. Choose Breathable Sleepwear and Bedding
Opt for natural fabrics like cotton or bamboo, which allow air to circulate and wick away moisture. I often recommend sleeping with a lightweight sheet rather than a duvet, even if it means adjusting what feels ‘normal’ for your bedtime routine.
5. Try a damp flannel
Rest a damp flannel (kept in the fridge) on your forehead or neck. Keep a few of them in the fridge so that if you wake during the night, you can grab one and use it to help you cool down and get back to sleep.
Tips to Cool Your Environment
Our sleeping space plays a big role in how well we sleep. Here’s how to make your bedroom more summer-friendly:
1. Keep the Heat Out During the Day
During the day, keep blinds or curtains closed, especially on south-facing windows. This can stop your room from heating up. At night, if the air outside is cooler than inside, open windows to let it in, otherwise, keep them closed and use a fan.
2. Use a Fan Creatively
Position a bowl of ice or frozen water bottles in front of your fan to circulate cooler air. You can also try placing the fan near a window to draw in cooler evening breezes.
3. Invest in the Right Mattress
One of the most overlooked causes of overheating at night is your mattress. If you’re trying to find the best mattress for sleeping in heat, especially during summer or in hot climates, you’ll want one that dissipates heat well, breathes easily, and doesn't trap body heat.
Latex mattresses are made from materials that are naturally breathable and temperature neutral. They’re also a durable, cost-effective option for many. Similarly, Innerspring mattresses provide greater airflow and minimal heat retention. Find out more about the best mattress for you here.
Tips to help your mind settle
Heat affects more than just the body, it can get under your skin emotionally too. You might find yourself feeling more irritable and frustrated. That’s perfectly normal. Here are a few things you can do to help soothe the mind if the heat is getting to you at night:
Nasal breathing
Believe it or not, nasal breathing is more cooling, and it also calms the nervous system. Check out the work of Patrick McKeown and his book The Oxygen Advantage. Practice breathing through your nose during the day. Keep your mouth closed while out and about or walking. Train your breathing and, over time, it will become easier to do at night.
Belly breathing
Try breathing in for four counts, then out for six to eight. Feel your belly rise and fall with each breath. Do this for a few minutes and see if you feel any shift.
Intentional sighing
Take a deep breath in, then let it go with a long sigh. It’s not dramatic, it’s necessary. It tells your body that you’re allowed to relax.
Feel your feet
Sit or lie down and bring all your attention to your feet. Notice the weight of them, the contact with the floor or the bed. It’s a way of grounding, without needing to go anywhere.
Soft self-talk
You might try saying to yourself, quietly, “This is hard... I’m doing my best... I’ll rest as best I can.” Speaking to yourself kindly really does help the nervous system soften.
Name three good things
Right before bed, or if you wake up in the night, quietly name three things you’re grateful for. Tiny things. A cool breeze. A clean sheet. That glass of water on your bedside table.
