Sleeping in Hot Weather - Why It’s So Hard (And What Actually Helps!)

Jun 26

There’s nothing like a warm summer evening… until bedtime.

If you’ve been lying in a sticky, sweaty mess wondering how on earth you’re meant to fall asleep when your bedroom feels like a sauna — you’re not alone.

Our bodies are wired to sleep best when core temperature drops slightly. So when the air stays warm and there’s no cool breeze? It can feel impossible to settle.

Especially if you’re midlife, perimenopausal, or already dealing with disrupted sleep.

The good news? You can improve your chances of sleeping in the heat — without fancy gadgets or freezing cold showers. Here’s what actually works:

1. Lower your body temperature, not just the room

Cooling the bedroom is ideal, but it’s your core temperature that really needs a drop.

It might counter intuitive but try a warm shower about an hour before bed. It’ll help you care body temperature to fall which is exactly what we need to fall and stay asleep!

2. Create airflow — even if it’s DIY

Open windows at both ends of the house to create cross-ventilation.

No breeze? Try placing a bowl of ice water in front of a fan — the air passing over it will cool slightly. It’s not high tech, but it works surprisingly well.

3. Keep your freezer stocked (with more than ice cream)

A cooling gel eye mask, chilled water bottle or even a damp flannel in a ziplock bag can live in the freezer by day, and on your pulse points by night.

Extra tip: some people swear by freezing their pillowcase before bed… I’m yet to be convinced!

4. Don’t fight it - work with your nervous system

Heat makes everything feel more irritating. That over-stimulated, can’t-get-comfortable feeling? It’s a sign your nervous system needs help downshifting.

Try:

• Golden Thread breath (inhale through the nose, exhale softly through pursed lips)

• A gentle yoga pose in bed (legs up the wall or reclining twist)

• Listening to Yoga Nidra to calm the mind while your body adjusts

5. Skip the alcohol and rethink caffeine

A chilled G&T might sound dreamy, but alcohol raises your body temperature and fragments sleep.

And that iced coffee? Even though it’s cold, caffeine lingers in your system. Try decaf iced tea, tart cherry juice or a simple mint water instead.

6. Let go of perfection

You might not sleep perfectly tonight - and that’s okay. The harder you try, the more frustrated you feel. Instead, focus on comfort.

Let your goal be rest, not sleep. Lie still. Breathe softly. Play a gentle audio (book, podcast, Nidra, sleep story). Remind your body: it’s okay to relax, even if sleep comes slowly.