How to sleep better in the heat

When the weather heats up, getting a good night’s sleep can be a challenge. Warm temperatures can interfere with your body’s natural sleep rhythm, making it harder to fall asleep and stay asleep.

Because sleep plays a critical role in both physical and mental health, making it a priority helps protect your long-term well‑being.

The health benefits of sleep

About 3 in 10 U.S. adults report sleeping fewer than seven hours per night, which is below the recommended amount for good health. Most adults need 7-9 hours a night to function at their best. Younger people need more.

Getting enough sleep can help you:

• Maintain a healthier weight
• Improve heart health
• Regulate blood sugar levels
• Support mental and emotional well-being

What happens if you don’t sleep well?

Missing sleep occasionally is normal, but when poor sleep becomes a pattern, it can increase your risk for conditions such as high blood pressure, heart disease, diabetes and depression. Poor sleep can also affect your day-to-day life. You may notice changes in mood, difficulty concentrating, lower energy levels or increased cravings for unhealthy foods.

How does warm weather affect sleep?

High heat and humidity make it harder for your body to release heat at night. Because a lower body temperature helps you sleep better, warm weather can disrupt your sleep cycle, leading to more frequent awakenings and less time spent in deeper stages of sleep.

Why your body temperature matters for sleep

Your body has a natural 24-hour clock that tells you when to sleep and wake up. This is your circadian rhythm at work. As part of this rhythm, your body temperature should steadily drop during stage two of your sleep cycle. If your body can’t cool down enough, it may delay falling asleep or reduce overall sleep quality, even if you spend enough time in bed.

How to sleep better in the heat

Sleeping well in hot weather often requires both cooling your environment and adjusting your bedtime habits.  Even small changes, such as preparing your bedroom earlier in the day or winding down with cooling activities, can help signal to your body that it’s time to rest, despite higher temperatures.

Best bedroom temperature for sleep

Your room temperature makes a difference. The sweet spot is usually between 60 and 68° F. Cooler is better, but not everyone can access or afford to blast air conditioning at night. Finding your best room temperature for sleep may take some trial and error.

5 ways to improve sleep in the heat

1. Stay hydrated during the day. Drink enough water but avoid large amounts right before bed.
2. Take a cool or lukewarm shower. This helps lower your core body temperature.
3. Stick to your sleep schedule. Avoid late naps that can interfere with nighttime sleep.
4. Watch what you eat and drink. Alcohol, sugar and caffeine can disrupt sleep.
5. Choose lighter bedding and sleepwear. Breathable fabrics improve airflow and comfort.

Why fixing sleep issues is important

Poor sleep happens to everyone. However, chronic sleep deprivation promotes unhealthy habits that can bring on other serious health conditions. That’s why it’s important to take control of sleeping disorders as soon as possible.

If lifestyle changes don’t improve things, see a board-certified sleep care specialist. They can help you sleep better and improve your overall well-being with advanced approaches