Independence Day is the ultimate American holiday. It’s a weekend of barbecues, parades, firework shows, and endless fun with friends and family. But with late-night parties and fireworks popping off well past bedtime, it can be hard to get a good night’s sleep.
Even if you’re normally a solid sleeper, the noise, excitement, and heat can throw everything off. You might feel exhausted by the end of it all, wishing you had another day or two to recover from the long weekend.
The 4th of July can be a sleep killer, but with a few simple strategies, you can enjoy every sparkler and slice of pie and still wake up refreshed in the morning. Keep reading for 4th of July tips to help you sleep smarter this holiday weekend.
Create a sleep-friendly environment.
Set your room up for sleep success. If possible, keep the temperature between 60–67°F—the sweet spot for good sleep. Close the blinds during the day to block out heat and light, and get blackout curtains if the morning sun wakes you up. Upgrade your bedding with cooling sheets and pillowcases to prevent nighttime wakeups from overheating. Creating a sleep sanctuary can help you get more rest, even on this festive weekend.
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Adjust your sleep schedule.
If you know you’re going to be up late watching fireworks or hanging out with friends, plan ahead. Push your bedtime back a bit in the days leading up to the 4th, and if you can, avoid scheduling anything early the next morning. Let your body catch up. Even a short afternoon nap (20 to 30 minutes max) can help you feel recharged without disrupting your sleep later that night.
Get cooling sheets and pillows.
Invest in sheets and pillows proven to help you sleep cooler. Look for summer bedding designed to wick away moisture and pull heat from your body—especially if you’re a hot sleeper. Performance bedding made with specially engineered fabrics can help minimize middle-of-the-night wakeups from overheating. Quality products like SHEEX® are also wrinkle-resistant, ultra-soft, and durable, holding up wash after wash.
Pack sleep essentials for traveling.
If you’re heading out of town for the long weekend, don’t forget sleep essentials. Bring a silky sleep mask and earplugs to block out morning light and unfamiliar sounds. Toss in a travel-size lavender spray for your pillow and cooling pillowcases to help regulate your body temperature while you sleep. Melatonin in pill form can also help your body wind down naturally before bed, which can be especially helpful when you’re in an unfamiliar place.
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Sleep with earplugs.
If you’re trying to figure out how to sleep during fireworks or late-night parties, earplugs are your new best friend. Even if you’ve never used them before, this is the weekend to give earplugs a try. Earplugs can block out fireworks noise that would otherwise wake you up. Look for soft, moldable materials like foam, silicone, or wax, especially if you’re a side sleeper. The higher the NRR (noise reduction rating), the more sound the earplugs will block.
Try breathable pajamas.
What you wear to bed matters, especially in the summer. Ditch the cotton and go for lightweight, breathable pajamas made from moisture-wicking fabrics. They’ll help keep you dry and cool all night, so you’re not tossing and turning from trapped heat or waking up in a sweat. Look for PJs made with silky soft performance fabrics that are specifically designed to move heat and moisture away from your body.
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Avoid alcohol near bedtime.
Enjoying a few cocktails is part of the 4th of July fun, but beware of drinking alcohol too close to bedtime. While boozy drinks may help you fall asleep faster, they can disrupt your sleep cycle and lead to more nighttime wakeups. This can reduce the amount of restorative REM sleep you get, so avoid alcohol a few hours before bed, and drink plenty of water to rehydrate. Your body will thank you in the morning.
Wind down without tech.
Give your brain a break from technology before bed. Skip the post-party social scrolling and try something calming instead, like reading a book, taking a warm shower, or doing some light stretching. Screens emit blue light that can interfere with your body’s melatonin production, making it harder to fall asleep. A simple, tech-free wind-down routine helps signal to your body that it’s time to rest, even after a high-energy day.
Hydrate wisely.
Staying hydrated is key during a hot summer holiday, but timing is everything. Drink plenty of water throughout the day, but limit your intake at night. Chugging water before bed will almost certainly lead to a 3 a.m. bathroom run. Balance your daytime hydration with a light evening water intake to avoid midnight wakeups. And if you’ve been out in the sun or sipping alcoholic beverages, consider drinking water with electrolytes to boost your recovery.
Sleep Better with SHEEX®
Whether you’re planning a family camping trip or staying close to home for the holiday weekend, these smart sleep strategies will help you get the rest you need, so you can fully enjoy the 4th of July celebrations.
SHEEX® bedding is designed with cutting-edge technology that’s modeled after top-quality athletic wear. Our cooling sheets, comforters, pillows, sleepwear, and accessories are designed to dissipate heat and wick away moisture to keep you cool, dry, and comfortable as you sleep. Shop all our summer bedding sets and don’t miss out on our July 4th savings!
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