5 Tips for a Good Night’s Sleep in the Summer Heat and Humidity

Your bedroom will receive air circulation via a fan to provide some comfort from the stuffy nocturnal air.

You're not alone if the summertime heat and humidity are disrupting your sleep. The heat is on with some regions of the United States and Europe experiencing record-breaking warmth this summer. Additionally, experts agree that it can disrupt your sleep.

According to Carleara Weiss, PhD, RN, a sleep consultant in private practice and a sleep science advisor for Aeroflow Sleep, "The rise in temperature and changes in sunset and sunrise affect sleep length and quality" (a New York City–based company that makes CPAP equipment for people with sleep apnea). According to her, the extended daylight hours may make it difficult for you to go to bed sooner, and the heat may keep you awake or cause you toss and turn in a pool of perspiration.

Due to less airflow than when you're standing up or resting in a hammock, for example, the bed is already a warm atmosphere. According to Roy Raymann, PhD, a sleep technology researcher headquartered in Vista, California who also serves as an advisor to Somnox, a business that creates a sleep robot intended to ease tension and promote sleep, you (and any bed mates) are also generating a significant amount of body heat.

It's difficult to fall asleep if the air around your bed is hot and muggy (as it could be in the summer). Dr. Weiss notes that our body temperature decreases by one to two degrees just before and during sleep in order to conserve energy and aid the body in focusing on other functions, and that it prefers to drift off to sleep when the room temperature is just a little below average.

1. Close the blinds throughout the day.

Consider drawing the shades to decrease heat buildup during the day in order to control the temperature. Although this might seem like a minor adjustment, it actually has a big impact. According to the U.S. Department of Energy, when closed, insulated cellular shades can reduce solar heat gain through windows by up to 60%.
Not interested in making such a costly investment? Even curtains with medium-colored fabric and white plastic backings can cut heat gains by 33%.

2. Limit alcohol consumption, heavy meals, and strenuous exercise four hours before bed.

Your body's efforts to biologically cool off can be helped by emotionally and physically relaxing. Dr. Raymann advises against engaging in stressful activities, consuming large amounts of food, and engaging in strenuous activity in the evening because these things all tend to make us feel hotter.

Additionally, if you decide to consume alcohol earlier in the day, do it moderately (no more than one drink per day for women, no more than two for men) and complete your drink at least four hours before going to bed. According to research, drinking too soon before bed may prevent you from falling asleep.

3. Use a fan and a dehumidifier

Weiss advises putting a bowl of ice water and cold water in your bedroom if you don't have air conditioning or it isn't powerful enough. To enhance the cooling benefits of the fan, place one behind it and facing your sleeping area. Try to keep the humidity at or below 50% to 60% if you reside in a hot, humid environment, advises Raymann. (The National Asthma Council Australia states that the optimal range for indoor humidity is between 30 and 50 percent.) Controlling moisture can be aided with a dehumidifier or wall-mounted humidistat connected to your HVAC system.

4. Take a shower before going to bed.

Speaking of moisture, a shower before night might initiate a natural cooldown effect, notes Logan Foley, a Spencer Institute–certified sleep science coach in Seattle and the managing editor for Sleep Foundation. A warm or lukewarm shower (between 104 and 109 degrees F) one to two hours before bed might dramatically improve sleep, according to a comprehensive assessment of 5,322 studies that may seem counterintuitive. After stepping out of the shower and into the chilly air of your home, your body will continue to cool off in preparation for sleep.

5. Examine Cooling Mattresses

According to Consumer Reports study, traditional spring mattresses do tend to keep you cooler while you sleep than foam or latex mattresses.

However, according to Foley, who works on the Sleep Foundation's product review team and evaluates sleep products, many more modern foam and other mattresses are made with temperature-regulating elements. Small air bubbles in advanced polyfoam or open-cell polyfoam, for instance, promote breathability and decrease heat absorption.