© Adobe Stock
June 30, 2025
Marianne Waldenfels
- Health
Sleeping well in the heat: 14 brilliant tips
Nighttime heat often leads to poor sleep. These tips can help you relax and recover even on hot nights.
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© Adobe Stock
June 30, 2025
Marianne Waldenfels
Nighttime heat often leads to poor sleep. These tips can help you relax and recover even on hot nights.
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Hot summer nights can become torture. As temperatures rise, the quality of sleep often drastically deteriorates. However, restful sleep is especially important for our health and well-being, particularly in hot weather. Here you will find out how you can sleep through the night comfortably even at high temperatures.
Our body requires a core temperature of about 36-37°C to function optimally. For restful sleep, however, this body temperature must drop by 1-2 degrees. In hot external temperatures, this natural cooling process is hampered, leading to sleep problems.
The effects of heat on sleep:
The ideal room temperature for healthy sleep is between 16-19°C. This temperature supports the body's natural thermoregulation and promotes falling asleep. Temperatures over 24°C significantly impair sleep.
Strategic ventilation: Open opposite windows in the evening and at night to create a draft. Close the windows early in the morning and keep them closed during the day.
Using fans correctly: Position a fan so that it is not directed directly at you, but rather moves the warm air out of the room. A fan placed in front of an open window can blow warm air outside.
Wet sheets on the window: A wet sheet in front of the open window can slightly lower the room temperature - at least in dry air and draughts. This is because the water extracts heat from the air when evaporating, creating evaporative cooling. However, this does not work in humid air. Important: The cloth should only be damp, not wet, otherwise the humidity in the room will increase.
Choose breathable materials:
Avoid: Synthetic materials like polyester that trap heat and poorly wick away moisture.
Wear loose, lightweight nightwear made of natural materials or sleep without any clothes. Sleeping naked allows the best heat dissipation and prevents moisture from accumulating under the clothes.
Cool shower before bed: A lukewarm to cool shower effectively lowers the body temperature. Avoid ice-cold water as it stimulates the circulation.
Cold footbath: A 10-15-minute footbath in cool water cools the entire body since a lot of heat is released through the feet.
Drink enough throughout the day: 2-3 liters of water daily, more in heat. Drink before feeling thirsty.
The right drinking temperature: Lukewarm drinks cool the body better than ice-cold ones because they do not disrupt the body's heat regulation mechanism.
Avoid: Alcohol and caffeinated drinks in the evening, as they impair sleep quality and have a dehydrating effect.
Light evening meals: Avoid heavy, fatty foods that increase body temperature. Prefer:
Pay attention to timing: Have the last big meal at least 3 hours before going to bed.
Turn off all unnecessary electrical devices as they produce additional heat. These include:
During the day: Use blinds, shutters, or special insulating films to reduce sunlight.
Reflective Materials: Aluminum foils or special sun protection films on the windows can lower the room temperature by several degrees.
Menthol-containing products: Use cooling lotions or gels with menthol for feet and legs.
Cooling pressure points: Specifically cool wrists, temples, neck, and ankles - blood vessels run close under the skin there.
Breathing exercises: Deep, slow breathing helps to relax the body and lower the perceived temperature.
Progressive muscle relaxation: This technique not only helps with falling asleep, but can also reduce the feeling of heat.
Mobile air conditioning units: If available, use these specifically for the bedroom. Pay attention to energy-efficient models.
Evaporative coolers: This cost-effective alternative to air conditioners can reduce room temperature by 3-5°C.
Smart home solutions: Programmable thermostats and fans can automatically regulate room temperature.
Seek medical help if you:
Making an apartment heat-resistant:
Develop healthy habits:
With the right strategies and some preparation, you can also sleep restfully on hot summer nights. The combination of optimal room cooling, bed linen, proper diet, and clever cooling tricks can make a big difference.
