How to Create the Perfect Sleep Environment for Summer

Have you ever noticed that as the days get longer and the mercury rises, it becomes harder to get a good night’s sleep? If so, you’re not alone — many people experience lower sleep quality in summer temperatures. This leads to tossing and turning during the night and bouts of nodding off or zoning out during the day. Fortunately, there are a few summer sleep tips you can follow to combat these summer sleep problems and get the restful slumber you need to be at your best.

Why Is It Harder to Sleep in Summer?

There are several reasons behind summer sleep disruption. For one, most of us are most comfortable when temperatures are lower than they are in the summer months, which can lead to periods of restlessness during the night. Second, longer daylight hours throw off our body’s internal rhythm, sending wakefulness messages when we should be winding down. These two factors combined can lead to summer insomnia.

How Heat and Longer Days Affect Your Sleep Quality

There is an opposing relationship between heat and sleep quality. Sleep scientists say that we are at our most comfortable when night temperatures are in the lower to upper 60s Fahrenheit. Higher temperatures can mean less REM sleep, which is when our brain repairs itself. How heat affects sleep is by making us too uncomfortable to drop into a normal sleep stage cycle. Without that, we get less restorative REM sleep.

Longer days also play a role in how the circadian rhythm works in summer. According to a research paper published in the sleep-focused medical journal Somnologie, our eyes’ sensation of light is what sets our body’s 24-hour internal clock. More light later in the day leads to less slow-wave delta sleep.

The link between melatonin and summer daylight hours also plays a role here. When it gets dark, the body begins to secrete the hormone melatonin, which prepares the body for sleep. Morning light stops the flow of melatonin through the body, allowing it to wake up. Long daylight hours mean the body starts preparing for rest later and for wakefulness earlier, resulting in a shorter period of restfulness.

How to Create the Ideal Sleep Environment for Hot Nights

One way to improve the quality of your sleep is to improve the quality of your sleep environment. Here are a few summer bedroom cooling tips to do that.

Keep Your Bedroom Cool

Experts generally recommend a bedroom temperature between 60°F and 67°F (15°C to 19°C) for optimal sleep. Use air conditioning if you can. For sleeping without AC in summer, use fans to improve airflow and circulate cooler air throughout the room. Closing blinds or curtains during the day can also help prevent heat from building up indoors.

Choose Breathable Bedding

Heavy comforters and synthetic fabrics can trap heat and moisture. Instead, the best bedding for summer sleep is lightweight sheets made from natural, breathable materials such as cotton, bamboo, or linen. These fabrics help wick away sweat and allow air to circulate more freely.

Wear Lightweight Sleepwear

Like your choice in bedding, your pajamas can have a significant impact on your comfort level. Loose-fitting, moisture-wicking sleepwear made from breathable fabrics can help regulate body temperature and prevent overheating during the night.

Reduce Heat Sources in the Room

Electronics, lamps, and other devices can generate surprising amounts of heat, which can make sleeping in hot weather extra difficult. Turn off unnecessary electronics before bed and avoid charging devices on your nightstand whenever possible. This can help keep your sleep environment cooler and reduce sleep-disrupting light exposure.

Practical Summer Sleep Tips to Stay Cool and Rest Better

Here are some additional hot-weather sleep tips to improve your summer sleep hygiene.

Create a Summer Sleep Schedule

Summer vacations, longer daylight hours, and social activities can easily throw off your routine. Going to bed and waking up at roughly the same time every day helps regulate your body’s internal clock and promotes more restful sleep.

Use Cooling Strategies Before Bed

Simple habits can help lower your body temperature before sleep. Consider taking a lukewarm shower, washing your face with cool water, or applying a cool compress to your neck and wrists as you get ready for bed.

Limit Alcohol and Avoid Heavy Meals Before Bed

Alcohol can interfere with sleep quality and make it harder for your body to regulate temperature throughout the night. Similarly, large, rich meals require more energy to digest, which can slightly raise your body temperature. Choose lighter dinners during the summer months, especially if you eat on the later side, and transition away from alcoholic beverages earlier in the evening.

Still Can’t Sleep? Contact Silent Night Therapy for Help

Have you followed the above steps but are still wondering, “Why can’t I sleep in the heat?” The answer might have less to do with the weather or the long daylight hours than you think. Instead, you could be suffering from sleep apnea, a serious condition that causes breathing to stop and start unexpectedly during sleep. Contact Silent Night Therapy online or by calling (631) 983-2463 to schedule a free airway health consultation. We will review your symptoms and health history, then discuss how better airway management can treat sleep-related breathing disorders.