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Stay cool: Sleep tips for warm weather

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Many of us spend most of the year longing for warm summer days, however, when it comes to sleep, the hotter months can mean restless nights.

One of the primary reasons for difficulty sleeping during the summer is increased evening sunlight, which suppresses melatonin production - a hormone crucial for signalling that it's time to sleep.[i] Additionally, warmer temperatures can hinder your body’s natural cooling process needed for sleep, resulting in poorer sleep quality. Summer also brings a surge in social activities and events, which can lead to later bedtimes and disrupted sleep schedules.

If you’re struggling to fall asleep during these warmer evenings, try not to stress, as this can worsen the problem. Instead, consider these top tips for a good night’s sleep and wake up refreshed and ready for the day ahead:
 

  1. Don’t Nap. Hot weather can make you feel sleepier, because you are using your energy to regulate your temperature. As tempting as it may be, don’t take a nap! Save all your sleepiness for the night.
  2. Stick to your routine. Try and keep to your usual routines and bedtime. Changing habits can disrupt your sleep, so do everything you would usually do before going to bed.
  3. Keep your bedroom cool. A great way to beat the hot nights is to make your bedroom as cool as possible. Draw the curtains during the day and open your windows at night. The cool air will leave you feeling less agitated, making it easier to drop off to sleep.
  4. Change your bedding. Make sure your pyjamas and bed linen are made from cotton, a lightweight and breathable fabric which promotes air flow. When temperatures soar, try popping your sheets and pillowcases into bags and putting them in a fridge before bedtime.
  5. Have a cool shower or bath before bed. Getting your hair or head wet can help reduce your core body temperature. But make sure the water isn’t too cold as this this can have the adverse effect, and actually leave you feeling more awake.
  6. Invest in a hot water bottle (yes, really!). Fill your hot water bottle with ice cold water, or even pop it in the freezer for greater heat relief. 
  7. Exercise during the day. The light evenings and warm weather leave you with no excuse to miss that evening run or bike ride. Tire yourself out more during the day, and you will sleep better at night.
  8. Hydration is key. Aim to drink around 2L of water a day and minimise caffeinated drinks. Both strategies will improve the depth and quality of sleep.[ii]   
  9. Reduce alcohol intake. Alcohol is a sedative so it can sometimes be used to ease into sleep, however it is not conducive with deep, restorative REM sleep (which you need for learning and concentration), and it tends to damage the sleep you do get.[iii] Alcohol can also contribute to spikes in core body temperature and lead to night sweats.
  10. Sleep alone. If you have the space, you may want to consider sleeping alone—especially if you have a pet or a partner who normally shares the bed with you. With less body heat and fewer interruptions, it's easier to maintain a cooler and more comfortable environment, which is essential for restful sleep.
     

By implementing just a few of these strategies, you can improve the quality of your sleep even during the hottest weather.

For those looking for additional support, you may also benefit from the use of a traditional herbal remedy. Kalms Night One-A-Night contains valerian root extract, traditionally to relieve sleep disturbances. Comes in a convenient one tablet a night dose.

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[i] Stokes, V. (2021) Extra sunlight keeping you awake? try these tips to Sleep Deep, Healthline. Available at: https://www.healthline.com/health/sleep/long-summer-days-affecting-your-sleep-how-to-get-the-rest-you-need#Why-is-it-harder-to-sleep-in-the-summer?

[ii] Bryan, L. and Cotliar, D. (2024) Surprising ways hydration affects your sleep, Sleep Foundation. Available at: https://www.sleepfoundation.org/nutrition/hydration-and-sleep.

[iii] Bryan, L and Singh, A. (2024) Alcohol and sleep, Sleep Foundation. Available at: https://www.sleepfoundation.org/nutrition/alcohol-and-sleep.

Posted by Emily Garfield
14th August 2024

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