During the sweltering summer months, ensuring a good night’s sleep can be challenging due to the body’s need to cool down for optimal rest. Dr. Michael Gradisar, head of sleep science at the Sleep Cycle app, recommends several methods to improve sleep quality amid high temperatures. He emphasizes the importance of maintaining a cool, dark, and quiet bedroom environment, suggesting early evening window ventilation and nighttime closure to reduce noise. Using fans or air conditioning can aid in air circulation, helping the body release heat more effectively. Gradisar also advises taking a cool shower or bath before bed to lower the body’s core temperature. Removing and re-covering with a blanket after 30 to 60 seconds can help manage warm bedding. Avoiding alcohol consumption is crucial, as it can disrupt sleep patterns and increase the likelihood of nighttime awakenings. By adopting these strategies, individuals can enhance their sleep quality and achieve more restful nights during the hot summer months.
The body naturally releases heat from the hands, feet, and face when preparing for sleep, according to Gradisar. When the environment is too warm, the body cannot shed heat effectively, making it more difficult to fall and stay asleep. Overheating during the night disrupts sleep, in the form of more frequent awakenings, night sweats, and reduced sleep quality. For those already prone to rumination or insomnia, high nighttime temperatures act as an added stressor, making it even more likely they’ll wake up and struggle to drift off again. This can result in fragmented sleep and groggy mornings, he warned.
To increase sleep quality despite the heat, Gradisar offered the following guidance. Keeping the bedroom cool, dark, and quiet is essential, and using fans or air conditioning to circulate air will support heat transfer from the body and help prevent night sweats. While drinking water is great for internal hydration on hot nights, Gradisar also suggested taking a cool shower or bath—or going for an evening swim—before bed to help lower the body’s core temperature. If the bedding gets too warm, the expert recommended removing the blanket for 30 to 60 seconds, then re-covering once cooled. When sleeping with a partner, sharing the same duvet or blanket means also sharing each other’s body heat. Gradisar recommended considering the Scandinavian sleep method, in which a couple uses separate duvets to avoid sharing too much heat. The expert also urged caution when using cooling blankets, as the scientific evidence of their effectiveness is limited. Wearing breathable pajamas and using natural, ‘heat-wicking’ bedding will help keep you cooler. Drinking even moderate amounts of alcohol before bed increases the likelihood of waking up during the night.
Research has shown that alcohol intake speeds up the heart rate and widens blood vessels, bringing an initial warmth to the skin and impairing the body’s ability to regulate temperature. By following these strategies, individuals can mitigate the effects of extreme heat on sleep quality and promote more restful nights during the sweltering summer months.