A woman laying in bed with her hand rested on her forehead


How to sleep better in the heat

  • A lower body temperature can help you sleep better.
  • Chronic sleep deprivation promotes unhealthy habits.
  • Sleep issues can create other health concerns.

Getting enough sleep benefits your overall health. But sleeping well isn’t easy when hot weather hits. Learn why this happens and explore ways to beat the heat for better sleep.

How does warm weather affect sleep?

A lower body temperature can help you sleep better. Warm weather can disrupt your body’s sleep cycle and ability to cool down.

The science: 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.

Uncover ways to cool down at night

Your room temperature makes a difference. Finding your best room temperature for sleep may take some trial and error. 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.

Rediscover more comfort with a few quick tips:

  • Stay hydrated. Drink enough water throughout the day, but not right before bedtime. Staying hydrated makes it easier to manage your body temperature. It can also help people with sleep apnea prevent dry mouth caused by their CPAP machine.
  • Rinse off the heat. Take a quick shower with lukewarm or cool water to make it easier for your body to cool down before bedtime.
  • Keep your sleep schedule. Hot weather can make you feel exhausted during the day because your body is using more energy to stay cool. Avoid taking a nap close to bedtime, as it could throw off your slumber. Knowing the difference between feeling tired and heat exhaustion could save your life.
  • Adjust your diet. Alcohol, sugar, caffeine and others can negatively affect your ability to sleep. As a rule of thumb, eat well to sleep well.
  • Lighten up for more comfort. Try lighter bedding and nightwear to help improve air flow and keep a cooler body temperature.  

Now that you know how to stay cool in the heat, learn why sleep is important in the first place.

The health benefits of sleep

Getting enough sleep helps your body and mind rest and recover. Adults should get 7-9 hours of sleep every night.

Managing your sleep can help you:

  • Maintain a healthier weight.
  • Improve heart health.
  • Regulate blood sugar levels.
  • Boost mental well-being.

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

Leave the rest to us

Sizzling summer nights don’t have to lead to tossing and turning. See a board-certified sleep care specialist who can help you sleep better and improve your overall well-being with advanced approaches. 


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