Summer is the time for backyard BBQs and beach getaways. It’s the season of late-night laughs, poolside lounging, and golden-hour adventures. You wait for it all year. But while there’s a lot to love about summer, there’s one potential downside: losing sleep.
If you feel like you get less sleep in summer, you’re not imagining it. Research shows that sleep loss is more common in the summer months. Blame it on longer daylight hours, increased social activity, and hot, sticky nights that make it hard to get comfortable.
For those who sleep hot, summer can be especially difficult. According to a Gallup poll, nearly 6 in 10 U.S. adults say they feel too hot at least some of the time when sleeping or trying to fall asleep.
If this describes you, keep reading. Ahead, we’ll break down simple, effective tips to help you stay cool and sleep better all summer long, from switching to cooling sheets to drinking more water.
Why Is It Harder to Sleep in the Summer?
Before we dive into solutions, let’s look at some of the most common sleep disruptors in the summer.
Increased Daylight
Longer days feel great—until they start disrupting your sleep. More light in the evening delays the release of melatonin, the hormone that tells your body it’s bedtime. The more light you’re exposed to late in the day, the harder it is to fall asleep. Then there’s the early sunrise, which can wake you up before you’re ready.
The combination of falling asleep late and waking up early can cut into the deep restorative sleep (known as slow-wave sleep) we all need to feel refreshed. Losing just 10 minutes of sleep a night adds up to over an hour a week, and even a small sleep deficit can affect your mood, focus, and energy.
Higher Temperatures and Humidity
Your body needs to cool down to fall asleep. Hot, humid air makes that tough. When heat and moisture hang in the air, your body can’t release heat as easily.
This keeps your core temperature higher, which can disrupt sleep. You toss, turn, sweat, and wake up more often. This is one of the biggest complaints during summer, and we’re going to look at some ways to deal with it ahead.
Lifestyle Factors
Summer means late nights, big meals, and a few extra drinks. All that can mess with your sleep. Eating late keeps your digestive system active. And while alcohol may help you fall asleep initially, it also causes more restless sleep.
Vacations and parties can throw off your routine. One late night can turn into a few, and suddenly your body clock is thrown off. Inconsistent schedules can make it harder to get enough hours of quality sleep.
Stress
For working parents, summer often means juggling jobs, kids, and non-stop planning. No school means more chaos and more stress. Unfortunately, that stress doesn’t turn off at night. It can keep your brain wired, delaying sleep and causing more wake-ups.
Even when you’re exhausted, it can be hard to get your mind to shut down, so busy working parents need to take extra care to manage their sleep schedules in the summer months. Read on for tips.
How to Sleep Cool in the Summer: 10 Tips That Actually Work
Summer doesn’t have to mean sleepless nights. With a few smart changes to your sleep routine and bedroom setup, you can stay cool and get the restful sleep your body needs—even when the temps rise. Here’s how to beat the heat and sleep better all season long.
1: Upgrade to cooling bedding.
If you’re wondering, “How do I make my bed cooler?” but are still sleeping on cotton sheets, it’s time to rethink your setup. Cotton holds on to heat and moisture, which is the opposite of what you want on hot, sticky nights.
Invest in cooling bed sheets, a moisture-wicking mattress pad, and cooling pillows designed made with performance fabrics and materials engineered to pull heat away from your body. These materials breathe better, dry faster, and help keep your bed cool at night, so you don’t wake up drenched or restless.
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2: Limit evening light exposure.
As the sun stays up later, it’s tempting to keep your lights on longer too. But that late light exposure delays melatonin production and makes it harder to fall asleep. Dim the lights at least an hour before bed.
Skip the bright overheads, shut off screens, and use warm, low lighting instead. Helping your body wind down with less light is one of the easiest ways to support your sleep cycle in the summer.
3: Cool down your bedroom.
According to sleep experts, the ideal sleep temperature is between 60–67°F. But 60 degrees in July doesn’t feel like 60 degrees in January. Humidity and lingering heat can make your room feel warmer than it actually is, so aim for the lower end of that range.
Don’t have A/C? Use ceiling and window fans to keep air circulating. For a cooling boost, place a bowl of ice in front of the fan. Open windows at night and close blinds during the day to trap in cool air.
4: Wear moisture-wicking pajamas.
Lightweight, breathable sleepwear matters. Look for moisture-wicking pajamas made from technical fabrics that help regulate your temperature and pull sweat away from your skin. And skip the advice that says to sleep nude to stay cool.
When you sleep hot, going without pajamas just means your body sweats directly onto your sheets. That leads to damp bedding and disrupted sleep. Moisture-wicking PJs help your body stay dry and cool, which keeps you more comfortable through the night.
5: Avoid eating and drinking too late.
Summer evenings are made for snacks and drinks. But alcohol and heavy meals can wreak havoc on your sleep, worsening problems like acid reflux and sleep apnea. Avoid these issues by not eating 2-3 hours before bed and cut off alcohol at least 3 hours before lights out.
Digesting a big meal or metabolizing alcohol can keep your body active and disrupt your sleep. And if you already struggle to get enough sleep in the summer months, every extra minute counts.
6: Freeze your socks.
Toasty feet make your whole body feel hot. Pop a pair of socks in the freezer 30 minutes before bed. Wearing chilled socks can help lower your body temperature faster, especially if you don’t have air conditioning. It’s a quick trick to help you fall asleep faster and stay asleep longer, your secret weapon for how to stay cool while sleeping in the summer.
7: Take warm showers before bed.
It may sound counterintuitive, but research shows that taking a 10-minute-long warm (but not too hot) shower or bath 1-2 hours before bed helps your body cool itself down.
Warm water helps lower your blood pressure, calms your nervous system, and signals to your body that it’s time to sleep. As your core temperature drops after your shower or bath, your body becomes relaxed and primed for sleep. Even on hot nights, this ritual can help you drift off more easily and stay asleep longer.
8: Keep your bedroom dark.
Light wakes your brain up, especially those early morning sunbeams. Block them out with blackout curtains or a silky sleep mask. Keeping your bedroom dark helps regulate melatonin levels and prevents early wakeups, which is key when you’re trying to sleep cool in the summer.
Interestingly, the amount of daylight in a room affects your perception of temperature. A brighter room feels warmer and a darker room feels cooler. It’s a neat psychological trick. So, if you want to know how to stay cool while sleeping, this is a proven solution that can help.
9: Travel with cooling pillowcases.
Traveling this summer? Don’t let unfamiliar beds and stuffy hotel rooms ruin your sleep. Pack your own cooling pillowcases made from breathable, moisture-wicking materials. They take up almost no space in your suitcase but make a big difference in comfort.
When temps are high and A/C is unpredictable, having your own cooling layer—especially around your head—can help you stay cool while sleeping no matter where your summer adventures take you.
10: Stay hydrated.
Dehydration can make you feel hotter, and the symptoms of dehydration can wake you up at night. Your body needs enough water to regulate temperature and cool itself effectively, especially when you’re sweating more than usual in the summer heat. Staying hydrated helps your body cool down faster, so you can fall asleep more comfortably.
Drink plenty of water throughout the day, but slow down consumption as the evening wears on to avoid waking up at night from a full bladder. Use a hydration tracker or smart water bottle to track your consumption throughout the day so you don’t feel compelled to chug water at night.
Stay Cool All Summer Long with SHEEX®
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Learn why SHEEX® is the best and shop our entire collection of cooling sheets, comforters, cooling pillows, performance sleepwear, and accessories to start building your cooling sleep system.
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