As the days get longer and the weather warms up, many people start to notice changes in their sleep. If you’ve found yourself tossing and turning more at night lately, you’re not alone. Warmer temperatures can make it harder to fall asleep and stay asleep. The good news? There are simple, doctor-approved tips that can help you stay cool and get the rest your body needs—even on the hottest nights.
Why Warm Weather Messes with Your Sleep
Our bodies naturally lower their temperature before bedtime to help us feel sleepy. This drop in body temperature is part of the process that gets us ready for a good night’s rest. But when it’s warm outside, especially during the summer months, it’s harder for our bodies to cool down. This can lead to:
- Trouble falling asleep
- Waking up in the middle of the night
- Restless or light sleep
- Feeling tired or groggy the next day
On top of that, longer days and more sunlight in the evening can confuse your internal clock—called your circadian rhythm. This might make it harder to feel sleepy at your usual bedtime, causing you to go to sleep later and wake up feeling less refreshed.
Tips to Stay Cool and Sleep Better
You don’t need to suffer through sweaty nights or sleepless tossing and turning. Try these easy tips to keep your cool and catch some quality Zzz’s:
1. Keep Your Bedroom Cool
The best sleep happens in cooler rooms. Experts recommend a bedroom temperature between 60–67°F. If you don’t have air conditioning, try using fans, opening windows at night or closing curtains during the day to block out heat.
2. Choose the Right Bedding
Heavy blankets and warm sheets can trap body heat. In warmer months, switch to lightweight, breathable fabrics such as cotton or bamboo. These materials allow air to flow and help you stay cooler through the night.
3. Take a Lukewarm Shower Before Bed
It might sound strange, but taking a lukewarm (not cold!) shower about 30–60 minutes before bedtime can help cool your body down and get you in the mood to sleep.
4. Drink Water—But Time It Right
Staying hydrated helps regulate your body temperature. Drink water during the day, but try to slow down about an hour before bed so you’re not waking up to use the bathroom in the middle of the night.
5. Block Out the Light
With the sun setting later, your brain might not realize it’s bedtime. Use blackout curtains, dim your lights in the evening or wear a sleep mask to signal that it’s time to wind down.
6. Stick to a Routine
Even though summer often brings vacations and schedule changes, try to keep a regular sleep schedule. Going to bed and waking up at the same time every day helps your body know when it’s time to rest.
When to Talk to Your Doctor
If changes in temperature or daylight are causing ongoing sleep problems — such as frequent waking, daytime sleepiness or difficulty falling asleep — it might be time to talk to your doctor. Poor sleep can affect your mood, focus, and even your immune system. At Hill Physicians, we’re here to help you find the right support or connect you with a sleep specialist.
Rest Easy with Hill Physicians
Good sleep is one of the most important parts of your overall health. With a few simple changes, you can enjoy restful nights—even during the warmest time of year. Hill Physicians Medical Group is proud to support your health journey, no matter the season.
Need help finding a primary care doctor or sleep specialist? We’ve got you covered at https://www.hillphysicians.com/.
