Summer brings longer days, sunshine, and outdoor fun—but it can also bring restless nights. If you find yourself tossing, turning, and waking up drenched in sweat, you're not alone. Sleeping in a room that's too warm can make it difficult to fall asleep and stay asleep, leaving you feeling tired and groggy the next day.
The good news? A few simple changes can help you stay cool and enjoy a better night's sleep all summer long.
Why Do We Sleep Hot?
Your body naturally lowers its core temperature as you prepare for sleep. When your bedroom is too warm, it's harder for your body to cool down, making it more difficult to fall asleep and reach the deeper, restorative stages of sleep.
Factors that can contribute to sleeping hot include:
- High outdoor temperatures
- Poor bedroom ventilation
- Heavy bedding or pajamas
- Memory foam mattresses that retain heat
- Hormonal changes or certain medications
- Alcohol or spicy foods before bed
What's the Best Temperature for Sleeping?
Sleep experts recommend keeping your bedroom between 60°F and 67°F (15.5°C to 19.5°C) for optimal sleep. While everyone's comfort level is different, this temperature range helps your body regulate its natural sleep cycle.
If you use a CPAP machine, maintaining a cool bedroom can also make therapy feel more comfortable, especially during warmer months.
10 Tips to Stay Cool While You Sleep
1. Keep Your Bedroom Cool
Use air conditioning if possible, or place a fan near an open window to improve airflow. Blackout curtains can also help block heat from the sun during the day.
2. Choose Breathable Bedding
Swap heavy comforters for lightweight cotton or linen sheets. Natural fabrics allow heat and moisture to escape, helping you stay cooler throughout the night.
3. Wear Lightweight Sleepwear
Loose-fitting cotton or moisture-wicking pajamas can help regulate your body temperature better than heavier fabrics.
4. Take a Cool Shower Before Bed
A quick cool or lukewarm shower before bedtime can help lower your body temperature and signal that it's time to sleep.
5. Stay Hydrated
Drink plenty of water throughout the day. Being dehydrated can make it more difficult for your body to regulate its temperature. Just try not to drink too much right before bed to avoid nighttime bathroom trips.
6. Avoid Heavy Meals and Alcohol Before Bed
Large meals, spicy foods, and alcohol can raise your body temperature and interfere with sleep quality.
7. Try Cooling Accessories
Cooling pillows, mattress toppers, or gel-infused mattress pads can help reduce heat buildup while you sleep.
8. Limit Electronics Before Bed
Phones, tablets, and laptops generate heat and can stimulate your brain, making it harder to fall asleep. Try putting them away at least 30 minutes before bedtime.
9. Adjust Your CPAP Comfort Settings
If you use CPAP therapy and notice you're feeling warmer than usual, consider lowering your heated humidifier setting or switching to a lighter CPAP hose cover during the summer months. Every user is different, so make adjustments gradually until you find what's most comfortable.
10. Sleep With Better Airflow
If weather permits, open windows during cooler evening hours or use ceiling fans to circulate air throughout your room.
Can Sleeping Hot Affect Your Health?
Occasionally waking up warm isn't usually a concern, but consistently overheating at night can:
- Reduce overall sleep quality
- Increase nighttime awakenings
- Leave you feeling fatigued during the day
- Make it harder to concentrate
- Impact mood and overall well-being
Getting enough quality sleep is one of the most important parts of maintaining your physical and mental health.
Final Thoughts
Summer doesn't have to mean sleepless nights. By keeping your bedroom cool, choosing breathable bedding, staying hydrated, and making a few simple adjustments to your bedtime routine, you can enjoy more restful sleep—even during the hottest months of the year.
If you use CPAP therapy, don't forget that your comfort matters. Small changes to your sleep environment and CPAP setup can make a big difference in helping you stay cool and sleep soundly all summer long.
Sweet dreams—and stay cool!
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