How to Sleep Well in Summer Heat: 10 Tips for a Heat Wave
In short: In a heat wave we sleep worse because the body finds it harder to release heat. What helps most: keeping the room dark during the day, airing it out at night, light bedding, a lukewarm evening shower and a regular daily schedule. A calm evening routine, such as a cup of caffeine-free tea, is also a good signal for the body.
Why Is It Harder to Fall Asleep in the Heat?
As you fall asleep, your core body temperature naturally drops slightly; this is one of the signals that helps the body switch into sleep mode. If the bedroom stays around 25–28 °C (77–82 °F) at night, the body has a harder time releasing heat, so we fall asleep later, wake up more often and feel less rested in the morning. Most people sleep best in a cooler room of roughly 18–20 °C (64–68 °F).
10 Tips for Better Sleep in a Heat Wave
- Keep the room dark during the day. Lowering the blinds or drawing blackout curtains around midday makes a big difference to the room temperature in the evening.
- Air out the room at night and at dawn. When it is cooler outside than inside, open windows on opposite sides to create a cross-breeze.
- Choose light bedding. Cotton and linen breathe better than synthetic fabrics; swap a thick comforter for a thin blanket.
- Lukewarm, not ice-cold showers. A lukewarm shower before bed helps the body release heat; after very cold water, the body tends to start warming itself up.
- Drink enough during the day. Spread your fluid intake evenly so thirst does not wake you at night, but do not drink a lot right before bed.
- Have a light dinner. Heavy, fatty food late in the evening and alcohol reduce sleep quality.
- Caffeine only in the morning. The effects of coffee, black tea and energy drinks can last for hours.
- Keep your usual bedtime. A regular daily schedule helps during summer vacation, too.
- Less screen time in the evening. Put your phone down 30–60 minutes before bed and choose a calm activity.
- Use a fan wisely. Do not point it directly at yourself; a bowl of cool water in front of the fan can cool the air slightly.
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A Calm Evening Routine: Tea and Magnesium
Many people like their evening routine to have fixed steps, such as a cup of lukewarm, caffeine-free tea. Bonomelli Good Night! chamomile tea is pleasant lukewarm or even chilled in summer. You can find more evening teas in the Bonomelli tea guide.
On hot days, we also lose minerals through sweating. Magnesium contributes to the reduction of tiredness and fatigue and to normal functioning of the nervous system. If your diet does not cover your needs, a food supplement can help fill the gap, for example liquid Magvital Forte liposomal magnesium. Learn more: Magnesium – Glossary.
When Should You See a Doctor?
If sleeping difficulties persist for weeks after the heat has passed, if you are regularly exhausted during the day, or if snoring or pauses in breathing occur, ask your doctor for advice. Food supplements do not replace a medical examination.
Related Reading
Evening Teas and Magnesium
Chamomile tea, tea infusions and liquid magnesium, in stock. Orders over 50,000 HUF get a 5% cart discount.
Frequently Asked Questions
What temperature should the bedroom be?
Most people sleep best in a cooler room of roughly 18–20 °C (64–68 °F). This is hard to achieve in a heat wave, so keeping the room dark during the day and airing it out at night make a big difference.
Does a cold or a lukewarm shower help you fall asleep?
A lukewarm shower is the better choice: it helps the body release heat. After very cold water, the body tends to start warming itself up.
Is it a good idea to sleep with a fan on?
Yes, but do not point it directly at yourself, because it can dry out the mucous membranes. Set it to a low speed or use a timer.
Can I drink tea in the evening in summer?
Yes, caffeine-free teas are pleasant lukewarm or chilled. Do not drink a lot right before bed, so you do not have to get up at night.
Sources and Further Reading
- NIH Office of Dietary Supplements – Magnesium – an easy-to-understand overview of magnesium
- NNGYK (Hungarian National Center for Public Health and Pharmacy) – Hungarian public health and nutrition information
- NIH ODS – Dietary Supplements: What You Need to Know – general information about food supplements
Food supplements are not a substitute for a varied, balanced diet and a healthy lifestyle. If complaints persist, consult a doctor or pharmacist.
