Summer heat lowers sleep quality, experts recommend simple cooling measures

High nighttime temperatures can interfere with deep, restorative sleep, causing people to feel more fatigued even when they sleep the same number of hours. Warm indoor air promotes frequent awakenings and reduces the amount of slow‑wave sleep, while increased sweating leads to mild dehydration that further undermines rest.

Health writers advise several low‑cost strategies to improve sleep during hot weather: keep the bedroom well‑ventilated with open windows and fans, use lightweight, breathable bedding such as cotton or linen, and set the room temperature to a comfortable level with a fan or air‑conditioning if available. Taking a warm‑but‑not‑hot shower before bed helps lower core body temperature, while limiting heavy meals, hot drinks, and caffeine in the evening reduces nighttime heat production. Staying hydrated throughout the day and using simple cooling tricks—like a damp towel around the neck or a bottle of cold water nearby—can also make a noticeable difference. These adjustments aim to create a cooler sleeping environment and reduce the extra physical effort required to regulate body temperature in the heat.