Sleeping in hot weather can leave you tossing and turning, making it hard to get the rest you need. Warm summer nights often disrupt your body’s natural cooling process, making it easy to wake up feeling groggy and drained. You’re not alone—many people face the same struggle during a heatwave. But why does sleeping in hot weather make it so hard to relax, and what can you do to feel more refreshed despite the warmth?
In this blog, we’ll explore the effects of high temperatures on your body and offer practical advice, backed by research and expert tips, to help you stay cool and comfortable even when the mercury rises.
Why Heat Disrupts Your Rest
When you’re sleeping in hot weather, your body’s natural cooling process can be hindered. A warm room makes it harder for your body to reach a comfortable, restful state, which can prevent you from falling asleep and staying asleep.
As the day winds down, your body naturally cools to signal that it’s time to relax. But when the temperature stays high at night, your body’s cooling system struggles to keep up. A warm room can make it difficult for your body to settle into a restful state.
Research shows that elevated temperatures can interfere with your circadian rhythm—the body’s internal clock that regulates when you wake and sleep (1). When this rhythm is disrupted, it doesn’t just limit how much rest you get—it can also impact the quality of your recovery.
Stages of Rest That Matter Most
Two key stages, REM sleep (Rapid Eye Movement) and NREM (Non-Rapid Eye Movement), are vital for feeling truly rejuvenated. If it’s too hot, your body may struggle to reach these restorative phases. The first two stages of NREM, in particular, are sensitive to temperature changes (2).
If you don’t get the recovery time your body needs, it can affect your mood, concentration, and even mental health. Studies have shown that disrupted sleep increases the risk of irritability, anxiety, and other mood disturbances (3).
Health Risks of Poor Recovery in the Heat
Getting enough high-quality sleep is crucial for your overall health. During extreme heat, poor sleep can contribute to:
- Dehydration: Sweating more means your body requires extra fluids. Lack of hydration can worsen sleep disturbances and leave you feeling drained the next day (4).
- Heat Stress: Symptoms include headaches, dizziness, and muscle cramps. Vulnerable groups, such as older adults, are at greater risk (5).
- Heatstroke: If your body becomes too warm, it can lead to heatstroke—a serious condition with symptoms like confusion or fainting. Monitoring your body’s reaction to heat is crucial (6).
If you experience symptoms like confusion, rapid heartbeat, or fainting during high temperatures, seek medical help immediately.
Tips for Staying Comfortable During Hot Nights
Here are some easy ways to stay cool when sleeping in hot weather.
During a heatwave or on hot summer nights, it can be tricky to create a comfortable environment. Since your body needs to cool slightly before falling asleep, it’s important to find ways to stay cool.
Create a Cool Environment
- Block out sunlight: Use blackout curtains or blinds to prevent your room from heating up during the day.
- Open windows and doors: Create a cross-draught to allow cooler air to circulate.
- Use a fan: Fans can help move air. For extra cooling, place a bowl of ice in front of the fan to create a DIY cool breeze.
- Let hot air escape: If you have an attic, opening the hatch can help hot air rise and leave your home.
Stay Hydrated, But Don’t Overdo It
- Drink plenty of water throughout the day.
- Avoid heavy meals, caffeine, and alcohol before bed, as they can disrupt sleep and raise your body temperature.
Switch to Lighter Bedding
- Use breathable fabrics like cotton or linen.
- Opt for light cotton nightwear rather than sleeping without clothing; cotton helps absorb perspiration and regulate body temperature.
Cool Down Before Bed
- Use a cold water-filled hot water bottle to cool down.
- Take a cool shower or bath to help lower core temperature. Avoid extremely cold showers, as they may shock the system and wake you up instead.
- Chill your pillowcase in the fridge before bed, or invest in a cooling pillow to stay comfortable through the night.
Stick to a Routine
- Maintain a consistent bedtime even during a heatwave. Routine signals to your body that it’s time to wind down and recover.
With these strategies, sleeping in hot weather doesn’t have to ruin your rest.
How Cooling Mattresses Can Help
If you regularly find it difficult to sleep in hot weather, a cooling mattress could make a significant difference. These mattresses are designed with materials that help regulate your body temperature by wicking away excess heat or enhancing airflow.
A cooling mattress can be especially helpful for:
- Those who naturally “sleep hot.”
- People experiencing temperature regulation issues, such as during menopause.
- Anyone living in warmer climates.
If you’re not ready to replace your mattress, a cooling mattress topper is another excellent option. It can add a layer of temperature control and comfort without the full expense of a new mattress.
Our collection features options from trusted brands like Dormeo, Emma, Harrison Spinks, Hypnos, and Vispring, known for quality and innovation in sleep technology.
The Science Behind Temperature and Recovery
Scientific research supports the idea that even a slight cooling of the body can dramatically improve sleep onset and quality (1). Cooler environments are linked with deeper, more restorative sleep phases, which are vital for physical and mental recovery.
Maintaining an ideal room temperature of 16-18°C (60-65°F) allows the body to transition into deeper sleep stages, promoting true rest and rejuvenation.
Final Thoughts: Stay Cool and Feel Refreshed
While it’s natural to feel sluggish during a heatwave, you don’t have to settle for poor recovery. By keeping your sleeping space cool, staying hydrated, and sticking to a regular bedtime routine, you can help your body recharge, even when it’s hot outside.
If you’ve been struggling with sleeping in hot weather, it’s time to consider some cooling solutions. A cooling mattress or topper can help regulate your body temperature and ensure a more comfortable, restful night’s sleep—no matter how hot the temperature gets outside.
Explore our curated collection today and find the perfect cooling solution to enjoy a refreshing night’s rest, even during the hottest months.
Sources:
1) The Temperature Dependence of Sleep
2) Effects of thermal environment on sleep and circadian rhythm
3) The Impact of Sleep on Mental Health and Annual Review of Clinical Psychology. 2014
5) Heatwaves and human sleep: Stress response versus adaptation
6) Heat exhaustion and heatstroke
Written by Judith Ackers.
Judith brings her background in psychology, neuroscience, and education to her role at Land of Beds, where she shares expert advice to help customers sleep better. From product buying guides to bedtime routines and sleep-friendly habits, Judith’s insights support Land of Beds’ mission to improve sleep for everyone.
Approved by Dr Katrina O’Donnell.
Dr O’Donnell is a retired General Health Practitioner with over 30 years of experience in the NHS. Her extensive background in patient care, health education, and preventative medicine brings trusted medical insight to the content we share. Dr O’Donnell has reviewed and approved this blog to ensure the information supports our commitment to promoting healthier sleep and wellbeing.