How to Sleep Better in Warm Weather

There’s nothing worse than tossing and turning on a hot, stuffy night, struggling to get comfortable. When temperatures rise, falling—and staying—asleep can feel nearly impossible. Your body naturally cools down as part of its sleep cycle, but warm weather can disrupt this process, leading to restlessness, night sweats, and poor sleep quality.

A lack of sleep doesn’t just leave you feeling groggy the next day; it can also affect your mood, energy levels, and overall well-being. The good news? With the right strategies, you can create a cooler, more comfortable sleep environment and wake up feeling refreshed—even on the hottest nights.

In this article, we’ll explore why sleeping in warm weather is challenging and share practical, science-backed tips to help you stay cool, comfortable, and well-rested. Whether you have air conditioning or not, these simple adjustments can make a big difference in your sleep quality. Let’s dive in!

Why Is It Hard to Sleep in Hot Weather?

If you've ever struggled to fall asleep on a warm night, you're not alone. Temperature plays a crucial role in sleep quality, and when it’s too hot, your body has a harder time cooling down—making restful sleep more difficult to achieve.

How Body Temperature Affects Sleep

Your body's core temperature naturally drops in the evening as part of your circadian rhythm, signaling that it’s time to sleep. However, when your environment is too warm, this cooling process is disrupted, leading to increased heart rate, restlessness, and frequent wake-ups throughout the night.

The Impact of Humidity on Sleep

High humidity can make sleeping even more challenging. When the air is humid, sweat doesn’t evaporate efficiently, leaving you feeling sticky and uncomfortable. This prevents your body from cooling down naturally, increasing the likelihood of night sweats and disturbed sleep.

Heatwave Sleep Struggles

During heatwaves, temperatures often remain high well into the night, making it difficult for your bedroom to cool down. Without proper ventilation or cooling methods, your sleep can become fragmented, leading to exhaustion and irritability the next day.

Best Ways to Cool Down Before Bed

1. Take a Cool Shower or Bath

A lukewarm or cool shower before bed can work wonders in lowering your body temperature. While an icy cold shower may seem tempting, it can actually cause your body to retain heat by triggering a heat-preserving response. Instead, opt for a slightly cool or lukewarm rinse about 30 minutes before bedtime to help your body cool down naturally and ease into sleep mode.

2. Stay Hydrated (But Avoid Certain Drinks)

Proper hydration helps regulate body temperature, but what you drink matters. Throughout the day, drink plenty of water to prevent dehydration, which can make you feel even hotter at night. However, avoid caffeine and alcohol before bed, as both can disrupt your sleep cycle and contribute to dehydration—making it harder to stay cool. Instead, sip on cold water or a caffeine-free herbal tea to stay refreshed.

3. Choose Breathable Sleepwear

What you wear to bed can make a big difference in your comfort level. Lightweight, loose-fitting pajamas made from natural fabrics like cotton, bamboo, or linen allow airflow and wick away sweat. Avoid synthetic materials like polyester, which trap heat and moisture, leaving you feeling hot and sticky. If it's particularly warm, try sleeping in minimal clothing or even just breathable underwear for extra cooling.

4. Cool Down Key Pulse Points

Applying something cold to pulse points—such as your wrists, neck, behind the knees, or the soles of your feet—can help lower your body temperature quickly. Try using a cold washcloth, an ice pack wrapped in a towel, or even dipping your feet in cold water before bed. These quick cooling tricks signal to your body that it's time to relax and cool down.

5. Eat Light and Avoid Heavy Meals Before Bed

Eating a heavy, spicy, or protein-rich meal too close to bedtime can raise your body temperature due to increased metabolism and digestion. Instead, opt for a light, refreshing dinner with hydrating foods like cucumbers, watermelon, or leafy greens. If you need a bedtime snack, consider something small and cooling, like yogurt or a banana.

Sleep Hacks for Staying Cool All Night

Even with the right bedroom setup and pre-bedtime routine, hot nights can still make it difficult to stay comfortable while you sleep. Thankfully, there are a few clever sleep hacks that can help you beat the heat and enjoy a more restful night. Try these simple yet effective tricks to stay cool all night long.

1. Try the "Egyptian Method"

This ancient cooling technique involves dampening a lightweight sheet or towel with cool water and using it as a blanket. Simply:

• Wring out excess water so the fabric is damp, not soaking wet.
• Lay the damp sheet over yourself while sleeping with a fan running for extra cooling.
• Place a dry towel underneath you to absorb any moisture and keep your mattress dry.
• The evaporation process will help lower your body temperature, making it easier to fall asleep.

2. Freeze Your Pillowcase or Bedsheets

A quick way to cool down before bed is to chill your pillowcase or sheets in the freezer for about 30 minutes before bedtime:

• Place them in a sealed plastic bag to prevent moisture buildup.
• Lay them on your bed just before sleeping for an instant cooling effect.
• While this trick won’t keep you cool all night, it provides temporary relief to help you fall asleep faster.

3. Use a Cold Water Bottle Instead of a Hot Water Bottle

You might be familiar with using a hot water bottle for warmth in the winter, but the same concept works in reverse for cooling down:

• Fill a rubber or insulated water bottle with cold water and place it at your feet to help regulate your body temperature.
• You can also freeze a small water bottle and wrap it in a thin towel before placing it in bed.
• Keeping your feet cool lowers your overall body temperature, helping you stay more comfortable throughout the night.

4. Reduce Heat-Producing Electronics in the Bedroom

Electronics generate excess heat, making your bedroom even warmer. To keep things cool:

• Unplug unnecessary devices before bed.
• Avoid using your phone or laptop in bed, as they emit heat and blue light that can disrupt sleep.
• Switch to LED light bulbs instead of incandescent ones, which produce less heat.
• A small change like turning off electronics an hour before bedtime can make a noticeable difference in bedroom temperature.

How These Supplements Can Support Better Sleep in Warm Weather

Here are some supplements we recommend for people looking to dramatically help with their sleep:

Triple Magnesium by Pillar – Advanced Magnesium Support for Relaxation

Magnesium is a crucial mineral for muscle relaxation, nervous system support, and temperature regulation, all of which are essential for quality sleep. Triple Magnesium by Pillar is a premium supplement that combines three highly absorbable forms of magnesium to optimize relaxation and recovery.

How it helps: Supports melatonin production, calms the nervous system, and prevents muscle cramps that can disrupt sleep.

Key ingredients: Magnesium glycinate, magnesium citrate, and magnesium amino acid chelate for superior absorption.

Best for: Those looking for a well-rounded magnesium formula to reduce nighttime restlessness and improve overall sleep quality.

Ashwagandha – Reduces Stress and Supports Deep Sleep

Ashwagandha is a powerful adaptogen known for its ability to reduce cortisol levels (stress hormone) and promote relaxation. Elevated stress levels can make it harder to sleep, especially in hot weather when the body is already under additional strain.

How it helps: Lowers stress and anxiety, helping the body relax before bed.

Best for: Those who experience racing thoughts, stress-related sleep issues, or difficulty unwinding at night.

Magnesium L-Threonate by Cymbiotika – Brain-Boosting Magnesium for Sleep & Cognition

Unlike other forms of magnesium, Magnesium L-Threonate is highly effective at crossing the blood-brain barrier, meaning it directly impacts brain function, relaxation, and cognitive recovery. This makes it especially useful for those who have trouble winding down mentally at night.

How it helps: Enhances sleep quality by calming the mind and improving cognitive recovery.

Best for: Those who experience overactive thoughts, stress, or wake up frequently during the night.

Adrenal Switch by Switch Nutrition – Recovery & Sleep Support for Stress Regulation

Adrenal Switch is a nighttime recovery formula designed to support adrenal function, reduce stress, and promote muscle recovery—all of which can contribute to better sleep. It contains:

Magnesium (as Citrate) – For relaxation and muscle recovery

Ashwagandha – To lower cortisol and promote calmness

L-Theanine – To support alpha brain waves for deeper relaxation

Zinc & Vitamin B6 – For nervous system balance and hormonal support

Final notes before you hit the ZZZ's

Sleeping well in warm weather can be challenging, but with the right strategies, you can improve your rest. Understanding how heat affects your body is key, and simple changes like cooling down before bed, using breathable bedding, and optimizing your bedroom environment can make a significant difference. Sleep hacks, such as the "Egyptian Method" or a cold water bottle, can also provide quick relief.

Supplements like magnesium, Ashwagandha, Magnesium L-Threonate, and Adrenal Switch support relaxation, reduce stress, and regulate temperature, making it easier to fall and stay asleep. By combining these strategies and supplements, you'll be able to enjoy cooler, deeper sleep, even in the heat.

Sweet dreams and restful nights await!