How to sleep well in the heat: practical tips for restful summer nights

With the arrival of summer and rising temperatures, one of the most common problems is: how can you sleep well when it’s hot? Millions of people ask themselves this question—often after hours spent tossing and turning between damp sheets and stifling air.

Nighttime heat isn’t just uncomfortable—it can seriously affect sleep quality, causing frequent awakenings, sweating, and difficulty falling asleep.

But what are the most effective ways to sleep well even when it’s 30°C (86°F) outside? And what mistakes should you avoid? Let’s find out together.

Why is it harder to sleep when it’s hot?

Our body needs to slightly lower its internal temperature to enter deep sleep. Ideally, the room temperature should be between 18 and 22°C (64–72°F). When nights are hot and the air is heavy, this thermal balance is disrupted, making it harder to fall asleep and stay asleep.

Common issues include:

• Excessive sweating
   
• Frequent awakenings
   
• Dehydration
   
• Morning irritability
   
• Heat-related headaches or poor ventilation
  
   

The most effective remedies to sleep well in the heat

Here’s a practical list of the most effective and widely used methods for dealing with hot summer nights and finally getting good sleep:

1. Choose the right sheets
Avoid synthetic materials that trap heat and sweat. Instead, opt for percale cotton, linen, or bamboo—breathable fabrics that feel cool to the touch and help keep your skin dry throughout the night.

2. Take a lukewarm shower before bed
A cool or lukewarm shower can help lower your body temperature and relax your muscles. Avoid very cold water, which may have the opposite effect by stimulating circulation and keeping you alert.

3. Use a fan—smartly
If you don’t have air conditioning, a fan is a great alternative. But use it wisely: don’t aim it directly at your body. For extra cooling, place a bowl of ice in front of the fan to boost its refreshing effect.

4. Breathable mattress: the foundation of summer sleep
Not all mattresses are suitable for hot weather. Traditional ones often trap heat. Modern models with high-ventilation foam and cooling, thermoregulating memory gel layers provide a much more comfortable experience during summer.
The same goes for pillows—choose breathable options, especially if you suffer from night sweats or neck pain made worse by the heat.

5. Eat light and stay hydrated
One of the biggest enemies of summer sleep is slow digestion. Try to eat dinner at least two hours before bed and go for light, water-rich foods (like fruit, vegetables, and fish). Avoid alcohol and caffeine, which dehydrate and disrupt your sleep cycle.

6. Dim the lights early
Your body naturally responds to light and dark. Using blackout curtains or lowering blinds early helps cool the room and signals to your brain that it’s time to sleep. Less light also means less accumulated heat.

7. Sleep position and nightwear matter
What should you wear to bed in the heat? The best choice is lightweight cotton pajamas—or nothing at all, if you feel comfortable. The ideal sleep position is on your side, with arms and legs slightly extended to help disperse body heat.

How to beat the night heat and sleep better in summer

Dealing with summer heat doesn’t mean accepting poor sleep. Sometimes all it takes is a few simple changes—cooler fabrics, a breathable mattress, or tweaks to your routine—to turn sticky, restless nights into refreshing, restful ones.

If you’re looking for real solutions and products designed to handle even the hottest nights, take a look at Veradea’s collection: mattresses and pillows designed to support you in every season—even summer!