Sleeping in the heat – 6 expert tips

Summer, sun, insomnia! With the heat during the day, the temperatures at night also rise and disrupt a restful sleep. Discover here which tips you can use to support your sleep in summer and ensure restful nights and good sleep despite the heat.

Table of Contents

      1. Bad sleep in summer
      2. Why does heat disrupt sleep?
      3. 6 tips for sleeping in the heat
      4. Conclusion

      1. Bad sleep in summer

      Phew, pretty hot! The long-awaited summer shows its dark side again, especially at night, because high temperatures make restful sleep a challenge for many people. The fact that we sweat a lot at night, wake up again and again or can't fall asleep at all affects the duration and quality of our sleep and thus disrupts the important regeneration processes that determine our performance and health during the day. With a few simple tricks, you can quickly improve your sleeping conditions, protect your body from heat-related sleep disorders and sleep restfully again despite the heat.

      2. Why does heat disrupt sleep?

      Our body regulates its own temperature in the evening when we rest. The internal clock ensures that the body temperature slowly drops before sleep and that, among other things, we prepare for sleep and falling asleep by producing the sleep hormone melatonin. As the night progresses, body temperature continues to drop and is lowest between 2 and 3 a.m. before slowly rising again in the morning.


      smartsleep Schlafmagazin: Körpertemperatur im Tagesverlauf

      The generally recommended ambient temperature for a restful sleep is between 16 and 18 degrees Celsius. When outside temperatures exceed 30 degrees during the day in summer, it is difficult to maintain a comfortable sleeping environment without air conditioning, especially in small bedrooms or attic apartments. The result: The body cannot lower its own temperature, we sweat and therefore find it difficult to rest.

      3. 6 tips for sleeping in the heat

      #1 Protect the bedroom from heat

      Oppressive heat in the bedroom is caused not only by hot air, but also by sunlight that shines through the windows during the day, heating up the room and making it difficult to cool down the room at night. Therefore, make sure to keep your bedroom windows and doors closed all day and the room dark with roller shutters or thick curtains.

      #2 Ventilate well and properly

      Hot, stuffy air damages our circulation and our sleep. It is coolest outside between midnight and 7 a.m. Therefore, use the night and morning hours for an extensive change of air and then close the windows when the daytime temperature rises again.

      #3 Ensure adequate fluid intake

      Schlafen bei Hitze: Wasser trinken und ausreichend Flüssigkeit einnehmen

      The following applies, especially in strong heat: drink a lot! If our body lacks fluid, heat balance and exchange are disrupted and important metabolic processes are slowed down. In summer, heavy sweating at night also causes increased fluid loss. Therefore, try to drink enough during the day and before sleep.

      Tip: However, avoid drinking drinks that are high in sugar, caffeine, or alcohol in the evening, as they counteract sleep. Cold drinks also support heat generation in the body and therefore cause us to sweat even more. Lukewarm teas are therefore particularly suitable as a nightcap before going to bed.

      #4 Take a lukewarm shower

      A lukewarm shower in the evening helps to lower your body temperature so that your body gets into its “sleeping climate” despite the heat and can get in the mood for sleep. Even if a cold shower seems more refreshing, you should avoid it. Cold water not only activates the nervous system, but also constricts the blood vessels and prevents your body from releasing the stored heat.

      #5 Choose the right bed linen

      Schlafen bei Hitze: Leichte, dünne oder kühlende Bettwäsche aus Seide oder Satin

      Choose particularly light and breathable bed linen and pajamas in summer. In hot weather, thin, cooling blankets are suitable to protect against drafts and absorb sweat. Light fabrics such as cotton or silk as well as special functional underwear can help regulate temperature as they wick heat away from the skin and absorb sweat. By the way, you shouldn't go without clothing completely, as the sweat on the skin combined with drafts can cause tension and can also lead to colds due to the body temperature falling at night.

      #6 Maintain good sleep hygiene

      If you generally sleep restfully and pay attention to good sleep hygiene, you will also prevent heat-related sleep disorders and avoid other factors having an additional negative effect on sleep. With a regular sleep-wake rhythm and other basic rules for a good night's sleep, you can optimally prepare yourself for a restful night and, with our additional tips, you can ensure a peaceful night even in summer. Herer you can find the sleep tips.

      4. Conclusion

      • Heat harms our sleep because it prevents the body temperature from falling naturally and disrupts the natural sleep mechanisms.

      • Protect your bedroom from hot air and sunlight during the day, for example by using blinds and closed windows.

      • Air at night and in the morning when the outside temperature is coolest.

      • Make sure you drink enough fluids during the day and before sleep, preferably with lukewarm teas (avoid cold drinks!).
      • A lukewarm shower before bed cools down and prepares you for sleep.
      • Use breathable, lightweight bed linen and sleepwear so that sweat and heat are wicked away from the body and you are still protected from drafts.
      • Observe good sleep hygiene so that your sleep is not negatively affected by other factors in addition to heat.

      Greetings and see you soon!


      Liebe Barbara,

      der Kühleffekt ist intensiver, wenn die Decke ohne einen Bezug verwendet wird und direkt auf dem Körper liegt, da die Oberfläche speziell beschichtet ist. Wenn du Bettwäsche verwenden möchtest, würde ich dir einen möglichst dünnen und luftdurchlässigen Bezug empfehlen.

      Liebe Grüße
      Alisia von smartsleep®

      Alisia Steiner 28. June 2023

      Hallo, meine Frage ist…
      kann die cool blanket Decke mit Bettwäsche bezogen werden? Oder ist es eher nicht vom Vorteil?
      Lieben Gruß

      Barbara 28. June 2023

      Der Körper reagiert auf die Signale der Umwelt!
      Signal kalt: Ich muss mich wärmen.
      Signal heiß: Ich muss mich abkühlen.
      Wenn wir bei Hitze kalt duschen, welches Signal erhält der Körper: Es ist kalt! ich muss mich wärmen; also setzt er auf die Hitze noch Einen drauf und produziert selbst Wärme noch mehr Wärme !!!!!!!
      Wenn wir dagegen heiß duschen, erhält er das Signal: Heiß!!! Er weiß dann, dass er kühlen muss!!! Und wir haben dann, was wir wollen.
      Ich setz dann immer noch Was drauf, indem ich einen heißen Tee trinke!
      Wo hab´ ich´s gelernt: Bei den Indios am Rio Napo in Peru.

      Heinz 19. July 2022

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