4 Expert Tips for Better Sleep During Swelteringly Unbearable Summer Nights

Sweltering summer nights can turn your bedroom into a sauna, making a good night’s sleep feel like a distant dream. As temperatures soar, your body struggles to cool down, leading to restless nights and groggy mornings. Dr. Michael Gradisar, a sleep science expert, shares practical tips to help you beat the heat and catch those elusive Z’s.

Keep Your Bedroom Cool and Calm
Open windows early in the evening to let cooler air flow in, then close them before bed to block out noise. A fan or air conditioning can work wonders, circulating air to help your body shed heat and prevent those dreaded night sweats. Aim for a bedroom that’s cool, dark, and quiet—your personal sleep sanctuary.

Cool Down Before Bed
A cool shower or bath before hitting the sheets can lower your core body temperature, signaling to your body it’s time to rest. If you’re near a pool, an evening swim could be the perfect pre-sleep ritual. Just don’t expect miracles from cooling blankets—science hasn’t fully backed their effectiveness yet.

Choose Breathable Bedding
Swap heavy blankets for lightweight, natural fabrics that wick heat away. If you’re sharing a bed, consider the Scandinavian sleep method: separate duvets for you and your partner to avoid turning your bed into a heat trap. Pro tip: if your bedding feels too warm, toss it off for a minute to let it cool, then slip back under.

Skip the Nightcap
That glass of wine might feel relaxing, but alcohol disrupts sleep by speeding up your heart rate and messing with your body’s ability to regulate temperature. Stick to water for hydration and save the cocktails for another time.

With these simple tweaks, you can transform hot summer nights into opportunities for restful, rejuvenating sleep.