Sleeping well in the heat: 14 brilliant tips

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.

Why is sleeping in the heat so difficult?

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:

• Prolonged time to fall asleep
• More frequent nighttime awakenings
• Reduced deep sleep phases
• Increased sweating
• Dehydration during the night

The optimal bedroom temperature for restful 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.

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14 effective strategies for sleeping better in heat

1. Proper room cooling without air conditioning

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.

2. The right bedding for hot nights

Choose breathable materials:

• Linen: Natural fiber with excellent air circulation
• Bamboo: Cooling and moisture-regulating
• Percale cotton: Light and breathable
• Silk: Temperature-balancing and skin-friendly

Avoid: Synthetic materials like polyester that trap heat and poorly wick away moisture.

3. Cooling sleepwear or sleeping naked

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.

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4. The water cooling method

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.

5. Strategic cooling with ice and cold towels

• Place a damp, cool towel on the forehead, neck, or wrists
• Use ice packs (wrapped in towels) for neck and ankles
• Place a bowl of ice cubes in front of the fan for cool air

6. Optimal hydration in heat

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.

7. Nutrition for Better Sleep in the Heat

Light evening meals: Avoid heavy, fatty foods that increase body temperature. Prefer:

• Fresh fruits and vegetables
• Salads with a high water content
• Light soups (even cold)
• Yogurt and quark

Pay attention to timing: Have the last big meal at least 3 hours before going to bed.

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8. Cooling mattresses and pillows

• Use cooling mattress pads made from gel or special materials
• Consider a mattress with better air circulation (e.g., innerspring or latex)
• Cooling bedding: Place bedding like pillows or sheets in the freezer for a few minutes - best in a clean bag to avoid moisture

9. Reduce electronic devices

Turn off all unnecessary electrical devices as they produce additional heat. These include:

• Televisions and computers
• Chargers
• Standby devices
• Unnecessary Lighting

10. Darken and insulate windows

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.

11. Optimize sleeping position

• Sleep as stretched out as possible to maximize heat dissipation
• Avoid curling up
• Use separate duvets when sleeping together
• If possible, sleep on your back

12. Natural cooling methods for the body

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.

13. Relaxation techniques in the heat

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.

14. Use technical aids wisely

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.

What to avoid

• Alcohol before bed: Degrades sleep quality and acts as a dehydrator
• Ice cold showers: Can stress the circulatory system and stimulate heat production
• Heavy blankets: Trap heat and obstruct air circulation
• Exercise late in the evening: Increases body temperature further

When to consult a doctor

Seek medical help if you:

• Experience persistent insomnia over several nights
• Show symptoms of heat exhaustion (nausea, dizziness, weakness)
• Feel no improvement despite all measures
• Have pre-existing conditions that could be aggravated by heat

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Long-term solutions for hot summers

Making an apartment heat-resistant:

• Investment in better insulation
• Installation of external blinds
• Greening of roofs or facades
• Consideration of an air conditioner for extreme heat periods

Develop healthy habits:

• Maintain regular sleeping patterns even in summer
• Improve fitness and endurance for better heat tolerance
• Reduce stress through relaxation techniques

Conclusion: Restful sleep is possible even in the heat

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.