How to sleep when it’s hot: Tips and Tricks

by | Jun 20, 2022

Reading Time: 3 minutes

The summer solstice is just around the corner and with it comes hot, sticky nights. Many people find it difficult to get a good night’s sleep during the summer months. Luckily, we’ve got some tips and tricks to help you stay cool and get a good night’s sleep. Keep reading to learn how to sleep when it’s hot!


Is Samantha’s story familiar? 

Samantha loves summertime but she doesn’t love summer nights. It gets really humid where she lives, so it stays warm even when the sun has gone to bed. Even though she only sleeps with a light sheet, she finds herself tossing and turning, taking her much longer to get to bed than usual. 

She doesn’t want to spend a fortune on air conditioning, so she opens the windows and turns on her ceiling fan, and even brings an extra fan into her room. But she still can’t seem to get cool! 

Sound familiar? So what’s the deal—why is it harder for us to sleep during warm summer nights? 


Why do we sleep worse when it’s hot?

There are a few reasons why hot weather can make it difficult to sleep. First, long summer days and exposure to light later in the day mean our bodies begin producing melatonin later. Melatonin is the hormone that makes us feel sleepy, so when it’s produced later in the day, we can have trouble falling asleep.

Another reason hot weather can cause us to sleep worse is due to body temperature. Humans and other mammals usually have a lower core body temperature right before and during sleep. These changes in body temperature are actually regulated by our circadian rhythm. Our circadian rhythm controls our internal clock which regulates our sleep/wake cycle. So when it’s hot at night, our bodies have a harder time regulating their temperature.


Okay, so how do I stay cool at night?

There are a few things you can do to lower your body temperature and make it easier to sleep during hot weather.


1) Close your blinds or curtains while the sun is out

Make sure to keep your blinds shut during the day. This will help to keep your room coolerand you more comfortablewhen the sun goes down. If you have blackout curtains, even better! These will block out all light and have insulative properties to further block heat from your bedroom.


2) Control the temperature with fans or evaporative coolers

If you’re not looking to spend a fortune this summer on your energy bill cranking your AC, you can get creative with fans and evaporative coolers. An evaporative cooler (aka swamp cooler) is a very affordable option for cooling a small space. You can buy a portable unit that doesn’t cost much and doesn’t use much electricity. This should help keep the temperature down in your room. You can also turn your ceiling fan on so that it circulates counterclockwise for a wind-chill effect.


3) Assess your bedding situation

Hopefully, you’ve remembered to put your fleece and heavy down comforters away and changed over to summer fabrics. Cotton and linen are affordable options while silk is cooling and helps regulate body temperature. If you don’t have light bedding, now’s the time to invest. You might also want to consider a cooling mattress topper or cooling pillow to help you sleep when it’s hot.


4) Eat light, small meals in the evening

Meals that are heavy in carbs and fats can make you feel sluggish and can cause indigestion, making it harder to sleep. They also take more energy to digest, so this can cause your body to heat up. Spices are also best avoided in the evening as they can cause nighttime hot flashes. Instead, focus on lean proteins and vegetables.


5) Relax your body with the help of Somnox

Summer heat can keep your body feeling uncomfortable when you’re trying to sleep. But stress and anxiety are the main culprits behind sleeplessness. If you can find a way to relax your body and mind before bedtime, you’ll be well on your way to enjoying deep and restful sleep. 

That’s where Somnox can help. Your Somnox sleep companion offers a sense of security while relaxing you through the automatic slowing of your breath. You’ll forget the heat and drift off to sleep in no time!


In Conclusion

While we can’t change the weather, there are plenty of things we can do to make our summers more comfortable. From cooling down our bedrooms with fans and evaporative coolers to eating lighter meals in the evening, these tips should help you beat the heat this summer.

And if you still find yourself struggling to get a good night’s sleep, consider investing in a Somnox. This unique sleep companion helps relax your body and mind so that you can drift off faster and easier. So what are you waiting for? Take our quiz to see if Somnox is right for you!



Neustein, M. R. B. S., MD, & Okoye, W. B. A. (2021, November 12). Why Do You Get Hot When You Sleep? Sleep.Org.

Sievers, M. (2021, June 30). How to Stay Cool at Night: 25 Tips. Casper Blog.

Vondrasová D, Hájek I, Illnerová H. Exposure to long summer days affects the human melatonin and cortisol rhythms. Brain Res. 1997 Jun 6;759(1):166-70. doi: 10.1016/s0006-8993(97)00358-2. PMID: 9219878.

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