Summer has a lot going for it—long days, golden sunsets, and all the fresh berries you can eat. But when it comes to sleep? Not so dreamy. Rising temperatures, humidity, and bright evening light can leave you tossing, turning, and seriously sweating.
The good news: a few intentional shifts can help you reclaim restful, restorative sleep even during those sticky summer nights. Let’s break it down.
Why Heat Messes With Your Sleep
First, a little science. Your body temperature naturally drops in the evening as part of your circadian rhythm. This cooling signals your brain that it’s time to wind down and head toward sleep. However, when your environment stays hot and stuffy, your body struggles to regulate temperature, your circadian rhythm isn’t naturally activated, and sleep suffers.
According to research from the Sleep Foundation, most people sleep best in temperatures between 60 and 67 degrees Fahrenheit. Anything much warmer can increase wakefulness, reduce REM sleep, and leave you feeling groggy the next day.
There’s even evidence that heat exposure at night can increase cortisol levels—the body’s primary stress hormone—which can make it harder to stay asleep through the night.
Translation: if you’re sweating through your sheets, it’s not just uncomfortable—it’s working directly against your body’s sleep signals.
Read More: Why Natural Materials Sleep Cooler Than Synthetics
1. Start With Breathable Bedding
What you’re sleeping with matters—a lot.
Heavy, synthetic fabrics like polyester tend to trap heat and moisture, leaving you stuck in that sticky, restless feeling all night long. Natural, breathable materials, on the other hand, wick away moisture, encourage airflow, and help your body stay cool while you sleep.
Look for:
- Organic Cotton: Soft, light, and naturally breathable.
- Natural Linen: The ultimate summer fabric. Linen’s looser weave allows air to circulate while absorbing moisture—perfect for warm nights.
- Cooling Pillows: The right pillow matters, too. Our Pure Talalay Pillow and Organic Green Pillow offer breathability and temperature regulation, helping you avoid that dreaded “flip to the cool side” routine.
As sleep expert, Dr. Michael Breus notes, “breathability isn’t just about comfort—it helps regulate your core temperature, which in turn signals your brain that it’s safe to fall into deeper stages of sleep.”
2. Keep It Light (Literally and Figuratively)
Beyond your sheets, think about your entire sleep setup:
- Swap your duvet for a light summer blanket, quilt, or just a top sheet.
- Choose loose, breathable, natural fiber pajamas like organic cotton or bamboo, which allow your skin to breathe.
- Close curtains or blinds during the day to block direct sun and keep your room cooler by bedtime.
- Stick with light-colored bedding and fabrics that reflect heat rather than absorb it.
Bonus tip: If your partner likes more covers than you do, layer separate light blankets so everyone can adjust without resorting to the midnight blanket tug-of-war. Love is compromise, after all.
3. Prep Your Room for Sleep-Mode
Set yourself up for cool sleep well before you climb into bed:
- Use fans strategically to keep air circulating. A box fan in the window can draw hot air out, while ceiling or tower fans move cooler air across your bed.
- Unplug heat-producing electronics like computers, chargers, and lamps well before bedtime—they generate more residual heat than you think.
- Open windows throughout your home (and leave bedroom doors open) to allow cross-ventilation. Even a small evening breeze can help pull cooler air through the space.
- Place a shallow bowl of ice water in front of a fan—it creates a simple DIY air chiller as the fan blows across the surface.
- Keep a chilled water bottle or a cool compress by your bedside, perfect for a quick temperature reset if you wake up warm.
Even small tweaks to your sleep setup can help create a cooler microclimate right where you need it most. You don’t need to turn your bedroom into a high-tech sleep pod—the goal is simply to take the pressure off your body so it can cool down without extra effort.
Read More: 6 Summer Bedroom Essentials
4. Embrace Cooling Pre-Bed Rituals
Winding down with cooling habits can help signal your body that it’s safe to relax.
- Cool showers or baths lower your core temperature and mimic the natural evening drop. Wrap up in one of our organic cotton bath towels for a soft, breathable post-shower wind-down.
- Cold compresses or ice packs on your wrists, neck, or feet can calm your nervous system.
- Hydrate early and steadily (but taper off closer to bedtime to avoid midnight bathroom runs).
- Don’t underestimate the power of a simple cooling foot rinse before bed—it’s surprisingly effective at lowering body temperature.
Remember, your body is always looking for cues. When you practice the same calming rituals regularly, even your nervous system starts getting sleepy on cue.
5. Respect Your Body’s Rhythm
Even in the summer months, consistency is key for your sleep health.
- Stick to a regular bedtime and waketime (yes, even on weekends).
- Limit caffeine and alcohol late in the day—both can interfere with thermoregulation and disrupt sleep cycles.
- Create a calming wind-down routine that cues your brain it’s time to slow down.
It’s also worth noting: if you’re struggling to adjust to summer’s warmer nights, you’re not alone. Research shows that seasonal temperature shifts can take time for our bodies to fully adapt, especially if you live in a climate with wide temperature swings.
So be patient and kind to yourself. A few restless nights won’t ruin your entire summer. Focus on rest and relaxation, however it shows up. With each passing night, your body will gradually acclimate to warmer sleep conditions.
Summer Sleep Is a Practice
When the sun stays up late and temperatures refuse to dip, sleep becomes less automatic, but it’s far from impossible.
Summer won’t always serve up flawless sleep. There will be nights when you toss, when the breeze never shows up, or when your bedroom feels more like a sauna than a sanctuary. That’s normal. The goal isn’t perfect sleep—it’s creating enough comfort that rest feels possible, even in the heat.
The more you practice, the more your body adapts. With a few small shifts and a bit of flexibility, you’ll find your own version of cool, calm summer nights.
Read more: Can Eating More Fiber Help You Sleep Better This Summer?
Have feedback on our story? Email [email protected] to let us know what you think!
Shop Pillows
The Essential Organic Pillow Collection
Gentle, breathable, non-toxic support.