Summer, sunshine, long evenings – for many people, the most beautiful time of the year is simultaneously the most exhausting when it comes to sleep. High temperatures, humid air, and extended daylight make it difficult to fall asleep and stay asleep. The result: more frequent awakenings, restless sleep, and feeling tired and exhausted the next morning.
Studies show that even slight temperature increases in the bedroom can significantly impair sleep quality. Our body needs a slight lowering of the core body temperature for restful sleep. If the environment is too warm, this natural process is hindered, resulting in lighter sleep.
With the following ten scientifically-backed tips, you can sleep better even during hot summer nights.
1. Create the Right Room Temperature
The optimal sleep temperature is between 16 and 19 °C. While this may not always be achievable in summer, the bedroom should be kept as cool as possible.
Ventilate in the early morning and late evening when outside temperatures are lower. Windows should remain closed during the day, and blinds or curtains should be drawn to prevent the room from heating up further.
2. Use Light Bedding
Heavy blankets retain heat and promote sweating.
Ideal are bed linens and blankets made of breathable materials such as:
- Cotton
- Linen
- Bamboo fibers
These fabrics absorb moisture well and provide a more comfortable sleep environment.
3. Take a Lukewarm Shower Before Bed
Many people believe that an ice-cold shower before bedtime is helpful.
In fact, the opposite is true: Cold water initially constricts blood vessels, causing the body to produce more heat afterward.
A lukewarm shower, on the other hand, supports the body’s natural heat release and facilitates falling asleep.
4. Stay Hydrated – But the Right Way
On hot days, the body loses significantly more fluid through sweating.
Therefore, drink enough water throughout the day. However, avoid large amounts right before bedtime as nighttime trips to the bathroom can disrupt sleep.
Alcohol is also not a good solution: Although it may help one fall asleep faster, alcohol is known to worsen sleep quality and reduce restorative deep sleep.
5. Opt for a Light Dinner
Heavy, greasy meals burden digestion and increase body temperature.
Light meals such as:
- Salads
- Vegetables
- Fish
- Yogurt
- Fruit
Very spicy food can also increase nighttime sweating.
6. Reduce Electronic Devices
Televisions, smartphones, and tablets emit blue light.
This inhibits the release of the sleep hormone melatonin and can delay falling asleep.
Try to avoid screens for at least 30 to 60 minutes before going to bed.
7. Keep the Body Active During the Day
Regular exercise has been shown to improve sleep quality.
On particularly hot summer days, intense exercise should be scheduled for the early morning or evening if possible.
Intense workouts just before bed are less suitable as they activate the cardiovascular system.
8. Adapt Your Sleepwear
Less is often more in summer.
Loose sleepwear made of cotton or breathable fabrics helps to better dissipate excess heat.
Tight synthetic clothing, on the other hand, encourages heat build-up and sweating.
9. Ensure Sufficient Darkness
In the summer, it stays light for a long time.
Our sleep-wake rhythm is significantly influenced by light.
Blackout curtains or blinds support melatonin production and make falling asleep easier.
A sleep mask can also be helpful.
10. Develop a Relaxing Evening Routine
Stress and heat together are especially burdensome for sleep.
Relaxation exercises can help prepare the body for the night:
- Breathing exercises
- Meditation
- Progressive muscle relaxation
- Quiet reading
- Calming music
A consistent evening routine signals the brain that it's time for sleep.
Conclusion
Warm summer nights do not necessarily have to lead to poor sleep. Even small changes in daily habits and the bedroom can make a big difference.
Maintaining a cool sleeping environment, sufficient hydration, light nutrition, and a relaxed evening routine help the body sleep better despite high temperatures.
Because good sleep is much more than rest – it strengthens the immune system, aids in bodily recovery, enhances concentration, and significantly contributes to our physical and mental health.
Scientific Sources
- American Academy of Sleep Medicine (AASM)
- National Sleep Foundation
- Harvard Medical School – Division of Sleep Medicine
- WHO – Healthy Sleep Recommendations
- Okamoto-Mizuno K., Mizuno K. (2012): Effects of thermal environment on sleep and circadian rhythm.
- Kräuchi K. (2007): The human sleep–wake cycle reconsidered from a thermoregulatory point of view.
