7 Smart Ways to Sleep Better on Hot Nights, According to Experts

When it is hot outside, a good night’s sleep can be hard to attain. Not only can the hot weather make your bedroom feel unbearable, but you likely spend the night tossing, turning, sweating, and drifting in and out of sleep.

If this sounds like you, there are things you can do to cool down. Keep reading for tips on how to actually sleep better—even when your room feels like a sauna, or skip to the bottom line.

To keep your your bedroom cool and dark like a cave, try air conditioning, a fan, and blackout curtains.

In many sleep studies, people actually sleep more soundly and wake up less when the room is cool, according to our experts.

Air conditioners is an obvious go, if you have it, but don’t sleep on those fans.

Experts also suggest opening your bedroom windows at night because the temperatures outside are lower at night. This will help get air circulating and cool you and your room down. There are even special fans that sit in a window like an air conditioner that pull air in from the outside.

Another option is using cooling sheets or pillows or a gel-infused cooling mattress, which can more effectively dissipate body heat. You also want to sleep with light layers that are easy to remove.

You can also chill your pillowcase or the top sheet that you will be sleeping under, added Dr. Lin. “Put them in the freezer for a few seconds. It might sound silly, but the cool feel can induce easier sleeping.”

According to Dr. Olson, a tepid shower can help dilate blood vessels that lead to the skin. Heat is then lost through the skin in the minutes after you exit the shower, allowing your body temperature to drop. This cooling can help with sleep onset.

A cool shower also signals to your brain that it’s time to sleep, added Dr. Lin. If you don’t have time to take a shower, you also can apply something chilly to your body.

Even though exercise can be good for sleep, try to avoid it close to bedtime. Exercise increases your core body temperature, which can take a few hours to return to baseline, so try to schedule your workout at least three to four hours before bed.

It’s important to stay well-hydrated so that your body can cool down through sweating if needed, and prevent dehydration, said Dr. Olson.

If you work in the heat, spend a lot of time outside, or do not have air conditioning, you should drink about 8 ounces of water every 15 to 20 minutes or about 32 ounces of water every hour.

However, talk with a healthcare provider to determine how much water you should drink a day. People with certain medical conditions or taking certain medications may need less water.

Because heat travels upward, the higher the bedroom or even the bed, the warmer you will feel, according to Dr. Lin. You will stay cooler if you are sleeping near the floor, on the first floor, or even in the basement.

Try putting your mattress on the floor or moving to a lower level in your home or apartment if you can.

To promote sleep, keep your bedroom at a cool but comfortable temperature, says Dr. Izzo. The ideal temperature will be different for each person. But, in general, aim for around 66 to 68 degrees, he says.

“Warmer temperatures like 70 or 72, can impact sleep because they don’t allow for [your body’s] natural cooling process,” says Dr. Izzo.

Room temperature is important because your body naturally cools down as part of your circadian rhythm. Starting at around bedtime, your body will slowly cool to a minimum body temperature.

If your body is not allowed to cool, your brain is getting a sort of wake signal, said Dr. Izzo. If your body is getting that warming signal, meaning that it’s time to wake up, it’s going to be really hard to either start sleeping or maintain sleep throughout the night.

Dr. Becker says it’s harder to fall asleep in hot environments. These higher temperatures can also fragment or reduce sleep.

Consequences of losing sleep may include:

• Impaired cognitive function
• Mood disturbances
• Weakened immune function
• Increased risk of chronic conditions like diabetes and heart disease
• Lost productivity
• Difficulty thinking creatively
• More errors and accidents

Sleeping in the heat is not easy. But there are things you can do to cool down your body and your room to promote sleep.

If you have an AC, use it and keep your bedroom between 66 and 68 degrees. You can also take a cool shower before bed, make your room cave-like, use fans strategically, and chill your pillowcase. It can also be helpful to stay hydrated, avoid exercise before bed, and lower your bed if possible.