How to sleep cool in summer

This article was written in collaboration with experts from Griffith University's Ethos Project.

Good sleep is essential for healthy ageing, but Australia’s sweltering summer nights can make it difficult to rest.

Can’t sleep in summer? Don’t let the heat disrupt your sleep. Try these tips to stay cool and comfortable all night long.

Why does heat make it difficult to sleep?

Melatonin is a hormone produced in your brain to promote sleepiness. It’s naturally produced when your core body temperature (CBT) lowers. A hot room keeps your CBT elevated, making it harder to feel sleepy.

What’s the best sleeping temperature?

Ideal bedroom temperature for sleeping is below 20ºC. Some degrees higher than this can be fine, but you might forgo your banket.

Temperatures above 26ºC, however, can cause:

• Disrupted sleep cycles
• Waking up multiple times in the night
• Fewer total hours of rest

What happens if you don’t get good sleep?

Sleep deprivation negatively affects your mind and body:

• It’s harder to learn, focus, and think clearly. It’s linked to worse mood, depression, and reduced thinking skills (such as memory).
• It weakens your immune system, disrupts your metabolism, and increases inflammation. It also raises your risk of heart disease, diabetes, and obesity.

A bad night of sleep often leads to a bad day awake. However, while setting your air-conditioning (AC) to the coldest setting might help you sleep better, it can drive up your energy bill. Fortunately, there are cheaper and more energy-efficient tricks for staying cool.

What can you do when it’s too hot to sleep?

Use fans and AC together for efficiency

Set your AC as high as you comfortably can, perhaps around 25ºC, and pair it with a fan for improved airflow. Many AC units have a ‘sleep mode’ to conserve energy.

Note: If you prefer not to use AC at night, you can switch it to ‘fan-only’ mode.

You can also create a cross-breeze with multiple fans. Position one to draw in cooler air and another to push warm air out of your room. It's a breeze!

Note: Avoid pointing a fan at your face while you sleep, as this could irritate your airways.

Use natural cooling methods

Take a cool shower or bath before bed to lower your body temperature.

It's also helpful to stay hydrated during the day. This means you won’t wake up thirsty, and it allows you to sweat at night to keep cool. Just avoid drinking lots of water right before bed, since a full bladder could wake you up in the night.

Choose bedding that helps you shed heat

Use light cotton sheets.

Wear breathable pyjamas that don’t cover too much skin.

Remove heat-trapping mattress toppers.

Consider using a gel cooling pad or putting cold packs under your sheets.

Consider a mattress and pillows made from breathable material such as bamboo fabric.

Avoid heat-generating activities before bed

Strenuous evening exercise raises body temperature and delays sleep readiness.

Alcohol and cigarettes can raise body temperature and disrupt sleep cycles.

Heavy, fatty, or spicy meals can make you feel too hot and uncomfortable for sleep. It’s best to avoid them in the 2-3 hours leading up to bedtime.

Spread awareness, take action

Consider sharing this article with a friend to spread awareness on the impacts of heat. You can take charge of your health this summer—and you can do it on a budget, too. Use these tips to beat the heat and enjoy restful sleep all summer long.

You may also be interested in:

• More tips for getting a good night's sleep
• Our other articles in this series about staying safe in hot weather and keeping your house cool in summer
• Our next article with more practical tips to beat the heat, coming soon
• Griffith University’s Ethos Project

Get in touch with LiveUp

Everyone is different so some of these tips may work better for you than others.

If you need more information, get in touch with one of our helpful team on 1800 951 971.

References

Better Renting. Coping Cookbook: It's a breeze! https://www.betterrenting.org.au/it_s_a_breeze 

Better Renting. Coping Cookbook: Sleeping in summer. https://www.betterrenting.org.au/sleeping_in_summer

Bigalke, J. A., Cleveland, E. L., Barkstrom, E., Gonzalez, J. E., & Carter, J. R. (2023). Core body temperature changes before sleep are associated with nocturnal heart rate variability. Journal of Applied Physiology, 135(1), 136-145. https://doi.org/10.1152/japplphysiol.00020.2023

Sheikh Saba Naz, Muhammad Muddassar Shafiq, & Albreiki, M. (2024). Interaction between Melatonin, Sleepiness-Alertness and Body Temperature. IntechOpen EBooks. https://doi.org/10.5772/intechopen.112249

How to use this information

LiveUp provides free information to help you make informed decisions about your health. This information is for general and educational purposes only, is not intended to provide a comprehensive guide, and does not replace medical advice. Everyone is different, so some of these tips may work better for you than others. You should use your own judgment and seek medical advice when applying this information to yourself, to determine if it is suitable in your circumstances. Your use of, or reliance on, this information is solely at your own risk. Independent Living Assessment Incorporated is not responsible or liable for any injury, loss, or damage caused as a result of your use of, or reliance on, this information.

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