It’s another summer day—and there’s no end in sight from scorching temperatures. Even with the air conditioning on blast, sometimes it’s not enough to beat the heat—especially when it comes to sleep.
So, how do you keep cool when getting into bed?
The Science Behind Sleep and Heat
Your body temperature is intertwined with sleep. In fact, you are the drowsiest as your body temperature falls. This process corresponds with your brain and circadian rhythm—the 24-hour clock that determines when you’re most likely to be awake and asleep.
“When you’re asleep, your body temperature naturally declines,” says Kelly Baron, PhD, a clinical psychologist and behavioral sleep medicine specialist at University of Utah Health’s Sleep | Wake Center. “Your lowest body temperature is about two to three hours before your natural wake-up time.”
Your body temperature control is different when you’re in REM sleep. When you go through a REM cycle, you have less regulation of your body temperature, which may explain why some people might get sweatier or hotter while sleeping.
Check Your Sleep Environment
Getting a good night’s rest starts with the right combination: a cool room and a warm blanket.
“If the room is too hot, or if your body’s too hot, that could interfere with falling asleep or staying asleep,” Baron says.
According to the Sleep Foundation, the perfect temperature for sleeping is 65 to 68 degrees Fahrenheit. While it may not be possible for everyone to keep their house that cold during those brutal summer days, rest assured you can still get a good sleep.
“Falling asleep is a time of vulnerability,” Baron says. “You need to be relaxed and receptive to falling asleep. If you’re uncomfortable—whether that’s too hot, too cold, itchy, or hungry—all those things can interfere with your ability to relax and let sleep happen.”
Physiological Factors to Consider
If you’re frequently waking up overheated or having a hard time falling asleep, consider some of these physiological factors:
- Medical conditions
- Medications
- Hot flashes from menopause or perimenopause
- Sickness
- Body composition
If sleep is a constant struggle, it may be time to talk to your doctor or a sleep specialist.
Keep Your Cool with These Tips
To make sure you’re getting the best rest during the summer months, consider these home remedies:
- Good ventilation: A well-ventilated room can make all the difference. Keep a fan blowing, run a portable cold air unit, or open the window once it gets cool enough outside.
- Invest in breathable bedding and sleepwear: Your pillow, sheets, covers, and pajamas can make a huge difference. Cotton, linen, or bamboo are cooler fabrics.
- Avoid taking a hot shower or bath right before bed: Instead, take a shower or bath about two hours before bed to help you feel drowsier.
- Draw the curtains: Keeping the sunlight out helps keep the room cool—and it creates a dark and relaxing sleep environment.
- Avoid exercising right before bed: It may take some time to get your body temperature down after a workout on a hot, summer day. Moving your workout earlier in the day can help you get better rest at night.
- Consider kicking your pets out of the bed: Animals are big sources of heat. It’s best to let them sleep in their own space.