Journal of Sleep Disorders & Therapy
Open Access

A Comprehensive Overview on Restful Sleep during Hot and Humid Summer

Rachel Abasheli^{* *}Correspondence: Rachel Abasheli, Department of Neuroscience, University of Health Sciences, Satte, Japan, Email:

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Description

As the summer months arrive, many people find themselves tossing and turning in the stifling heat, struggling to achieve a restful night's sleep. Warm, sticky, and humid nights can turn what should be a time of rest into a clash against discomfort. Quality sleep is vital for overall health and well-being, and when the heat spikes, your sleep routine can take a hit. Fortunately, there are strategies and practices you can adopt to improve sleep in the hot, humid summer nights. Let’s explore these practical solutions to get you the rest you need, even when the temperatures rise.

The science behind sleep and temperature

Before examine into solutions, it’s helpful to understand why sleeping in the heat is so difficult. Our body temperature naturally drops as we prepare for sleep. This drop in core temperature is a key part of the process that signals to your brain that it’s time to rest. When the external environment is too warm or humid, your body struggles to cool down, leading to disturbed sleep. Humidity adds another layer of discomfort because sweat doesn't evaporate efficiently, which makes your body’s natural cooling mechanism less effective. Additionally, research shows that high temperatures and humidity can lead to increased wakefulness during the night, reduced time in deep sleep, and shorter overall sleep duration. Therefore, ensuring your sleeping environment is cooler and more comfort is important for getting proper rest in the summer months.

Create a sleep-friendly environment

Optimize your bedroom temperature: The ideal temperature for sleep is typically between 60°F and 67°F (15.5°C to 19.4 °C). During the summer, keeping your bedroom in this range can be challenging without air conditioning, but there are still ways to help cool your space. If air conditioning isn't an option, try placing fans strategically to improve airflow. A ceiling fan or portable fan can create a breeze that helps evaporate sweat and cool you down.

Use cooling bedding: Your choice of bedding plays a significant role in how cool or warm you feel at night. Opt for light, breathable fabrics like cotton or linen, which allow for better airflow and moisture-wicking. Avoid heavy blankets or synthetic materials like polyester, which can trap heat and make you feel even hotter. If regular bedding doesn’t seem to help, consider investing in cooling pillows or mattress toppers made from materials designed to regulate temperature. Gel-infused foam or moisture-wicking materials can help keep your body cool throughout the night.

Blackout curtains or shades: In hot weather, the sun can significantly increase the temperature of your room during the day. To combat this, use blackout curtains or shades to block out sunlight and keep your room cooler. Keeping your windows covered during the hottest part of the day will prevent the room from heating up and ensure it’s a more comfortable temperature when you’re ready to sleep.

Nighttime habits for better sleep in heat

Cool your body before bed: Taking a cool shower before bed is an effective way to reduce your body temperature and prepare for sleep. A lukewarm shower can lower your core temperature, wash off sweat, and help you feel fresher before hitting the sheets. Avoid taking an ice-cold shower, as this can cause your body to generate heat afterward in an effort to balance your temperature. You can also use a cold compress or damp cloth on your pulse points (like your wrists, neck, and ankles) to help cool your body down quickly.

Hydration: Proper hydration is crucial in hot weather, especially before bedtime. When you’re dehydrated, your body has to work harder to cool itself, which can exacerbate the discomfort of hot nights. Make sure you drink plenty of water throughout the day, but avoid excessive fluid intake right before bed to prevent waking up for bathroom trips in the middle of the night. Electrolyte-rich drinks can also be beneficial, as they help maintain the right balance of fluids in your body. However, be cautious of consuming sugary or caffeinated beverages, which can interfere with your sleep cycle.

Eat light before bed: Eating heavy meals or spicy foods late at night can increase your body temperature and make it harder to sleep comfortably. Try to eat lighter, cooling meals, especially in the evening. Foods like salads, fruits, or yogurt are not only easier to digest but can also help keep your body temperature lower. If you tend to feel hungry before bed, a small snack like a banana or handful of almonds can satisfy your hunger without causing digestive discomfort or raising your body temperature.

Sleep positions: Your sleeping position can also affect how warm you feel. Lying spread-eagle (on your back with your arms and legs apart) can help cool your body by allowing air to circulate around you. Avoid curling up tightly, as this can trap heat and increase your body temperature. If you sleep with a partner, consider sleeping separately or further apart to reduce shared body heat. Two bodies in close proximity can raise the temperature between you, making both of you more uncomfortable.

Wear breathable sleepwear: Opt for loose, lightweight, and breathable clothing made from natural fibers like cotton or bamboo. Avoid heavy or tight-fitting pajamas, as they can trap heat and lead to discomfort. In particularly hot nights, sleeping in minimal clothing or even just underwear can help keep your body temperature lower.

Conclusion

Sleeping well during hot and humid summer nights can be a challenge, but by taking proactive steps, you can improve your chances of getting quality rest. From creating a cooler bedroom environment with fans and breathable bedding to adopting cooling nighttime habits like taking a cool shower and hydrating, small changes can make a big difference. With the right strategies in place, you’ll be able to face the summer days refreshed and well-rested, no matter how high the temperature climbs.