When summer arrives in full force, many people find themselves tossing and turning at night. Without the cool comfort of lower evening temps, sleep can feel elusive. Heat not only makes us physically uncomfortable, but it also interferes with the body’s natural ability to drop core temperature before and during sleep — a key step in falling and staying asleep.
Whether you’re trying to get some shut-eye during a heatwave, dealing with a home that lacks air conditioning, or simply looking for ways to sleep better in the summer, there are strategies that can help. In this blog, we’ll explore why heat disrupts sleep and offer practical, science-backed tips to help you beat the heat and get better rest.
Why Does Heat Disrupt Sleep?
Your body naturally cools down in preparation for sleep. This drop in core temperature helps signal the brain that it's time to rest. However, when the surrounding environment is too hot, it prevents this cooling process from happening effectively, making it harder to fall asleep and reducing the quality of deep, restorative sleep.
Additionally, higher temperatures are known to increase wakefulness throughout the night and decrease the amount of time spent in REM sleep. This means even if you manage to drift off, you're more likely to wake up feeling groggy and unrested. Understanding how heat affects your sleep cycle is the first step in counteracting its effects.
Keep Your Bedroom Cool and Dark
The most effective way to sleep better in summer is to keep your bedroom cool. If you have air conditioning, set it to around 65–70°F, which sleep experts consider the optimal sleep temperature. No A/C? Use fans strategically — place a box fan in the window to push hot air out, or create a cross-breeze by placing two fans on opposite sides of the room.
Block out heat during the day by closing blinds and curtains, especially in sun-facing rooms. Blackout curtains or thermal drapes can make a noticeable difference in trapping cool air inside and preventing the sun from heating your bedroom. In the evening, open windows if the outdoor air is cooler than indoors, and use breathable sheets made from cotton or bamboo.
Use Cooling Bedding and Sleepwear
Your choice of bedding and sleepwear makes a major difference on hot nights. Avoid heavy comforters and opt for lightweight, moisture-wicking materials like cotton, linen, or bamboo. These fabrics allow heat to escape and air to circulate, which keeps your body temperature lower.
You can also invest in cooling pillows, mattress toppers with gel inserts, or products made with phase-change materials (PCMs) that absorb body heat. For pajamas, go for loose-fitting, light-colored sleepwear or consider skipping them altogether if your room is private and safe. The less insulation between you and the air, the easier it is to stay cool.
Freeze Your Sheets, Socks, or Water Bottle
Need quick relief from oppressive nighttime heat? Try cooling your body directly. Put your pillowcases, top sheet, or a pair of socks in the freezer for 30 minutes before bed. While the cooling effect won’t last all night, it can help reduce your core temperature enough to make it easier to fall asleep.
You can also fill a hot water bottle with ice water and use it as a cold compress against your neck, wrists, or behind your knees. Some people even sleep with chilled gel packs tucked under their pillows or wrapped in a thin towel. These DIY solutions are especially helpful in homes without central air or during unexpected heatwaves.
Stay Hydrated — But Not Right Before Bed
Hydration plays a key role in temperature regulation. On hot days, we sweat more, which increases the risk of dehydration — and being dehydrated can make it even harder to tolerate high temps while sleeping. Be sure to drink plenty of water throughout the day to help your body cool itself efficiently.
However, avoid drinking large amounts of water right before bed. Doing so may cause you to wake up in the middle of the night needing the bathroom, disrupting your already fragile sleep. A good rule of thumb: taper your water intake in the last hour before bedtime, but make sure you’re adequately hydrated earlier in the evening.
Adjust Your Evening Routine to Beat the Heat
What you do before bed can make or break your ability to sleep well in the heat. For starters, avoid heavy meals and intense exercise late in the evening — both raise your internal temperature and can take hours to come back down. Instead, opt for light, cool dinners and gentler activities like stretching, meditation, or reading.
Take a lukewarm shower before bed (not cold — cold water can cause your body to generate more heat in response). A lukewarm shower helps bring down your core temperature slowly and signals to your body that it’s time to wind down. Pair this with dim lighting and a quiet, calm environment to encourage natural sleep cues.
Try a Summer-Specific Sleep Schedule
Sunlight affects your circadian rhythm, the internal body clock that regulates sleep. In summer, longer days and later sunsets can throw off your sleep cycle, especially if your room isn’t dark enough. Consider shifting your bedtime slightly later if you're naturally staying up, but be consistent about your wake time to avoid oversleeping and disrupting your rhythm.
If you can, take advantage of cooler temperatures by going to bed and waking up earlier — before the hottest part of the day arrives. This aligns your sleep with the more tolerable parts of the day and reduces your body’s exposure to peak temperatures. Experiment with gradual changes to find what works best with your environment and lifestyle.
Summer Sleep Can Still Be Sweet
Sleeping in the heat may be uncomfortable, but it’s not impossible. With a few smart strategies — from cooling your room and choosing the right bedding to adjusting your routines — you can create a sleep-friendly environment that helps you rest even when the temperatures soar.
Remember, small changes add up. You don’t need to invest in an entirely new sleep system to see improvements. Focus on habits that keep you cool, comfortable, and consistent, and your body will thank you with deeper, more restorative rest.
If your sleep setup just isn’t cutting it anymore, Mattress Warehouse can help. From breathable mattresses to temperature-regulating pillows, we have everything you need to stay cool and comfortable through the summer months. Visit your local Mattress Warehouse or take our bedMATCH online quiz to find the perfect sleep setup tailored to your body and preferences.
Ready to finally get the sleep you deserve? At Mattress Warehouse, we make it easy with bedMATCH — a smart, science-based system that customizes mattress recommendations just for you. Whether you’re a side sleeper, a hot sleeper, or somewhere in between, bedMATCH analyzes your needs to pair you with options that truly support better rest.
Skip the guesswork and experience a more personalized way to shop. Visit your local Mattress Warehouse to try bedMATCH in-store, or take our quick online quiz and find your perfect mattress without ever leaving home.
Sleep cooler. Sleep better. Sleep smarter with Mattress Warehouse.