Struggling to get a comfortable night’s sleep when the weather heats up? You’re not alone. Many people dread summer nights, tossing and turning as they kick off the covers, trying to stay cool.
If you’re prone to overheating or just can’t seem to regulate your body temperature, this guide is for you.
We’ve put together a list of tips to help you sleep comfortably in the heat—and even included some game-changing product suggestions to take your summer sleep setup to the next level.
Keep Your Bedroom a Cool Room
Creating a sleep-friendly environment starts with maintaining a cool room for better sleep quality. If you don’t have air conditioning, there are still plenty of ways to cool down your space:
Invest in a fan. Place it near an open window to pull in cooler air from outside or set it to oscillate for a gentle breeze.
Close the blinds. During the day, block out sunlight to keep your room from overheating.
Freeze a hot water bottle. Place it in front of your fan for an easy DIY cooling system.
Take a Cool Shower Before Bed to Lower Core Body Temperature
A quick rinse with a cold shower can work wonders for immediate relief from heat and lowering your body temperature before bed. This simple ritual not only cools you down but also helps wash away sweat and grime, leaving you feeling refreshed and ready for restful sleep.
Hydrate, Hydrate, Hydrate
Staying hydrated is key to keeping your body temperature in check. During the day, drink plenty of water to prevent dehydration, which can make you feel hotter. Avoid caffeine and alcohol in the evening, as they can contribute to dehydration and disrupt sleep.
Switch to Linen Sheets for a Comfortable Night’s Sleep
One of the most effective ways to combat nighttime heat is by upgrading your bedding. Linen sheets are a summer essential for anyone who struggles to stay cool at night. Why linen? It’s a naturally breathable fabric that allows air to circulate, helping to manage body heat and keep you cool. Plus, unlike other materials that trap moisture, linen doesn’t stay damp when you sweat, so you can stay comfortable all night long.
If you’re ready to make the switch, check out our linen sets. They’re designed to keep you cool and comfortable, even on the hottest nights.
Upgrade to a Cooling Pillow
Your pillow can make or break your sleep, especially in hot weather. A traditional pillow can trap heat, leaving you sweaty and uncomfortable. Instead, consider swapping to a memory foam pillow infused with cooling gel to help regulate your core body temperature.
Our Letto pillow is a perfect example—it uses Ice Fiber in its breathable cover to regulate temperature and wick away moisture. The result? A cool, comfortable headrest that helps you drift off with ease.
Sleep in Lightweight, Breathable Fabrics
What you wear to bed matters just as much as your bedding. Opt for lightweight, breathable sleepwear made from natural fabrics like cotton or bamboo. These materials wick away sweat and allow air to circulate, keeping you cool and comfortable, which helps you achieve deep sleep.
Eat Light Before Bed
Heavy meals can interfere with the process by which your body temperature naturally drops as it prepares for sleep, making it harder to fall asleep. Instead, stick to lighter options in the evening, such as salads, fruits, or cold dishes. Avoid spicy foods, as they can increase sweating and make you feel hotter.
Keep a Cool Pack Nearby for Hot Nights
For those extra-hot nights, keep a cold pack or damp washcloth by your bed. Press it against your pulse points—like your wrists, neck, or behind your knees—for instant relief. You can also cool down your pillowcase by placing it in the freezer for a few minutes before bedtime. This can help create a cooler sleeping environment, contributing to a good night’s sleep.
Sleep Alone (If You Can)
Sharing a bed with a partner (or a pet!) can make things warmer than they need to be. If possible, consider sleeping solo on particularly hot nights. If that’s not an option, use separate blankets to avoid trapping excessive heat between you and improve your night’s sleep.
Use Cooling Gadgets
If you’re serious about beating the heat and enhancing your sleep quality, consider investing in a few cooling gadgets. From mattress toppers with temperature-regulating technology to portable fans you can clip onto your bed, this is the perfect sleep medicine to help you stay cool.
Don’t forget to pair these with your cooling linen sheets and pillow for the ultimate sleep setup.
Stay Consistent with Your Sleep Routine
Even in the warmer temperatures, sticking to a consistent sleep schedule can help regulate your body’s internal clock. Go to bed and wake up at the same time every day, even on weekends. This helps your body adjust and improves the quality of your sleep, no matter the temperature. A regular sleep routine can also enhance REM sleep, leading to more restorative rest.
Turn Every Night into a Refreshing Escape with Letto!
Sleeping during a heat wave doesn’t have to be a nightmare. By making a few simple changes—like switching to linen sheets, upgrading to a cooling Letto pillow, and creating a cooler sleep environment—you can stay comfortable and wake up feeling refreshed.
Whether you’re dealing with a summer heatwave or simply run warm at night, these tips will help you conquer the heat and get the rest you need.
For the ultimate summer nighttime setup, check out the rest of our sleep solution products here!