Summer in Australia brings sun-soaked beach days, outdoor adventures, and balmy evenings. But for many, it also means restless nights due to sweltering temperatures and frequent wake-ups. With heatwaves pushing past 40°C, getting a good night’s sleep can feel impossible. Whether you’re battling humid nights in the tropical north or enduring dry, lingering heat in the south, staying cool can be a challenge. We will share practical, science-backed tips to help you cool down, sleep better, and wake up refreshed so you can fully enjoy the long summer days ahead.
Why Does Heat Affect Sleep?
Your body temperature naturally drops in the evening as part of your circadian rhythm, a built-in biological clock that regulates sleep, mood, and overall well-being. The brain’s suprachiasmatic nucleus (SCN) controls this cooling process and helps signal that it’s time to rest.
During the day, exposure to light triggers cortisol production, keeping you alert and maintaining a stable body temperature of around 37°C. However, as night falls, your body releases melatonin, a sleep-inducing hormone that promotes relaxation while lowering your core temperature to prepare for deep, restorative sleep.
A warm environment can interfere with this natural cooling process, disrupting thermoregulation and making it harder for the body to reach the ideal sleep temperature. This is especially problematic during the lighter sleep stages when the body is most sensitive to temperature changes. When the body struggles to cool down, it spends less time in deep sleep and REM sleep, both essential for cell repair, memory consolidation, and muscle recovery. As a result, we wake up feeling groggy, unrefreshed, and lacking energy.
The good news is that you can optimise your sleep environment with various, simple, science-backed strategies. Let’s explore the best ways to keep cool and improve sleep quality.
15 Tips on How to Sleep Better in Summer
If you’ve been wondering how to sleep better on a hot night, these 15 practical tips will help you stay cool and well-rested, even on the warmest nights:
How to Keep Your Bedroom Cool for Better Sleep
Blocking out heat creates a cool and comfortable sleep environment. Use blackout curtains to keep sunlight out during the day and close windows when the outside temperature is higher than that indoors. Consider using reflective window films to reduce heat absorption. Additionally, rearrange furniture to improve airflow around your sleeping area.
Use Light and Breathable Bedding
Choose sheets and pillowcases made from natural fibres, such as cotton and linen, or plant-based fabrics, like rayon from bamboo. These fabrics allow air circulation and wick away moisture. Avoid synthetic materials that trap heat. Opt for lighter-coloured bedding, as darker colours absorb more heat. Wash your bedding frequently to keep it fresh and breathable.
Choose the Right Mattress and Pillows
Choose mattresses and pillows with cooling technology to minimise heat retention, such as gel-infused or ventilated memory foam. Opt for breathable covers for added comfort and airflow.
Avoid thick foam mattresses that trap heat, and instead, choose ventilated latex or open-coil designs for better circulation. Regularly rotating your mattress helps maintain its cooling efficiency. Cooling pillows from materials like latex, ventilated foam, or wool further improve temperature control for a more restful night.
Sleep in Loose and Light Clothing
Choose breathable fabrics like cotton, silk, or moisture-wicking pyjamas to regulate body temperature and minimise sweating. Avoid tight clothing restricts airflow; opt for light-coloured sleepwear to reflect heat. Research suggests natural fabrics like wool help you fall asleep faster and stay cooler through the night than synthetic materials like polyester.
Cool Down Before Bed
Take a lukewarm shower before sleeping. This lowers your core temperature, making it easier to fall asleep. Gently pat yourself dry to leave a thin layer of water on your skin, which can cool you as it evaporates. For additional relief, consider soaking your feet in cool water.
Stay Hydrated During the Day
Drink plenty of water throughout the day to stay hydrated, and include hydrating foods like watermelon or cucumber in your diet. However, avoid consuming large amounts of liquids right before bed to prevent waking up during the night for bathroom trips. Monitor your fluid intake to ensure you’re meeting your daily hydration needs.
Avoid Heavy Meals and Caffeine Late in the Day
Avoid heavy or spicy meals in the evening, as they can raise your body temperature and disrupt sleep. Caffeine can also interfere with your sleep cycle, so avoid it in the afternoon and evening. Instead, opt for lighter meals, like salads or grilled vegetables, and replace caffeinated drinks with herbal teas or water.
Use a Fan and Dehumidifier Strategically
Fans and dehumidifiers can be lifesavers on hot, humid nights. Position a fan near an open window to draw in cooler evening air, or aim it toward your bed for direct cooling. For an added cooling effect, place a bowl of ice or a damp cloth in front of the fan to circulate chilled air. Even if you use air conditioning, add a fan for enhanced airflow.
If humidity is a problem, use a dehumidifier to reduce moisture levels in your room. Excessive humidity can make the heat feel more oppressive. Combining a fan and a dehumidifier ensures a fresher, cooler, and more comfortable sleeping environment.
Embrace the Power of Cold Packs
Apply a cold pack to pulse points like your wrists, neck, and temples before bed. This helps lower your body temperature quickly. Wrap the cold pack in a soft cloth to avoid direct contact with the skin. Store additional cold packs in the freezer for quick access.
Change Your Thermostat To 18°C
Set your thermostat to a cooler temperature, such as 18°C. A cooler environment helps promote deeper, more restful sleep and allows your body to lower its temperature, which is essential for quality sleep.
Avoid Exercising Too Close to Bedtime
Avoid exercising close to bedtime, as it can raise your body temperature and make it harder to fall asleep. Moderate daytime exercise helps improve sleep by using up energy and increasing tiredness in the evening. Scheduling workouts earlier in the day prevents them from disrupting your sleep routine.
Adopt a Summer Bedtime Routine
Develop a relaxing pre-sleep routine tailored for summer. Dim the lights, read a book, or practice meditation to signal your body that it’s time to wind down. Include cooling activities like gentle stretching or sipping cool, non-caffeinated drinks.
Stay Consistent with Sleep Schedules
Maintain a regular sleep schedule. Consistency helps regulate your internal clock, making it easier to fall asleep despite the heat. Use alarms to wake up at the same time each day. Prioritise maintaining your schedule even on weekends.
Keep Electronics Away
Turn off electronics at least an hour before bed. The heat generated by laptops and phones can warm your room—store devices in a different room to eliminate distractions. Use dim lighting and avoid exposure to blue light before bedtime.
Sleep in a Cooler Room
During heatwaves, comfortable sleeping can become challenging. To stay cool, consider relocating to the coolest part of your home, like a basement or ground-floor room. Sleeping closer to the ground often helps regulate body temperature more effectively, relieving the heat.
Do You Face CPAP Machine Challenges?
If you use a CPAP machine, hot nights can pose additional challenges, as the mask may trap heat. To enhance comfort, consider a CPAP mask designed for better airflow. Masks with foam cushions and integrated humidifiers can regulate air temperature and moisture.
Additionally, mask liners can reduce pressure and minimise discomfort. Test various cooling strategies alongside your CPAP device to determine what works best for you. If condensation forms within your mask—a phenomenon known as “rainout”—adjusting your humidifier settings can help mitigate this issue.
Focusing on your comfort and well-being can help create an environment that supports restful sleep, even in the hot summer.
If mask-related issues persist, contact our sleep therapist, contact us for personalised advice and support.
Manse Medical can help!
If heat-related sleeplessness persists despite your best efforts, it may be worth consulting a healthcare professional. Not having sleep or rest can have serious health consequences, including fatigue, mood disturbances, and weakened immunity.
At Manse Medical, we provide expert guidance and support to help you achieve restful sleep, even in challenging conditions. Book an online appointment to prioritise your health and well-being.
