Struggling to Sleep in the Heat? Here’s How to Stay Cool at Night (For All Ages – Not Including Babies)

When temperatures rise, sleep can take a hit. Hot, stuffy bedrooms, sticky skin, and restless tossing and turning , sound familiar? Whether you're a teenager melting under the covers or an adult waking up in a pool of sweat, the summer heat can make a good night's sleep feel impossible.

Here’s why it happens – and what you can do about it.

☀️ Why Is It So Hard to Sleep in the Heat?

Savoring the essence of summer, a refreshing slice of watermelon is held up against a bright, clear sky.

Your body’s core temperature naturally drops at night to help you wind down and fall asleep. But in hot weather, it’s harder to cool down. That can delay sleep onset, disrupt REM sleep, and lead to more night wakings – leaving you groggy the next day.

The good news? There are lots of easy, practical ways to beat the heat and get better rest.

❄️ Top Tips for Staying Cool at Bedtime

1. Choose Light, Breathable Bedding

• Stick to cotton or bamboo sheets, they take away moisture and allow airflow.

• Ditch heavy duvets for a light sheet or just a cover.

  
  

2. Cool Down Before Bed

• Take a lukewarm (not cold) shower an hour before sleep. It helps your body cool gradually.

• Soak your feet in cool water for 10 minutes – a great tip for kids and teens too.

  
  

3. Keep Your Room As Cool As Possible

• Close blinds or curtains during the day to block out heat.

• Open windows at night if it’s cooler outside.

• Ensure air flow by opening window's (plural)

• Use a fan to circulate air (placing a bowl of ice in front of it can create a DIY cool breeze.)

  
  

4. Dress Light

• Wear loose, breathable pj's or sleep in just underwear if you're comfortable.

• For children and teens, lightweight cotton sleepwear is best.

  
  

5. Limit Heat-Producing Activities

• Avoid hot meals and vigorous exercise close to bedtime, they can raise your core temperature.

• Encourage kids to wind down with reading or quiet play

🧠 Don’t Forget the Sleep Routine

Heat can be disruptive, but routine is your sleep anchor. Stick to the same bedtime and wind-down habits to signal to your body that it’s time for rest, even when the weather isn’t cooperating.

This goes for everyone: children, teens, and adults. A calm, consistent evening routine helps settle both body and mind.

😴 In Summary

Getting a good night’s sleep in hot weather can be more difficult but it’s not impossible. With a few smart tweaks to your environment, routine, and bedding, you can stay cool, calm, and well-rested no matter your age.

Stay hydrated, stay cool, and most importantly,

stay kind to yourself if sleep doesn’t go perfectly. Tomorrow’s another night.