8 Ways to Sleep Better During a Heat Wave

Heat waves can make it challenging to sleep well. As temperatures rise, disruptions in sleep and health risks like dehydration, heat exhaustion, and heatstroke increase. High temperatures trigger cortisol release, causing anxiety and cognitive impairment. To sleep better during heat waves, invest in cooling bedding, adjust sleeping arrangements, use sleep technology, wear minimal clothing, enhance ventilation, use cool water, run the AC, and maintain good sleep hygiene.

Coming from Texas where heat waves are notorious even during what are supposed to be cooler seasons, I can attest the high temperatures and humidity are difficult to endure, especially at night.

According to the 2018 National Climate Assessment, daily extreme temperatures are predicted to increase substantially in the US. As temperatures continue to rise, it can be incredibly uncomfortable to get a good night’s sleep.

Below, learn more about how heat waves affect sleep and how to sleep in a heat wave.

How heat waves affect your sleep and health

The optimal temperature range for a comfortable night’s sleep is between 60 and 67 degrees Fahrenheit. This better aligns with your body’s lower core temperature at night. (ICYMI, your body naturally regulates its core temperature throughout the day, lowering it one or two degrees in preparation for sleep at night.)

But during sleep, your brain takes a break from regulating your body temperature. So, you must depend on the external temperature of your environment to help you stay asleep. A room too hot (or too cold) can prevent and disrupt your sleep—and that’s especially the case during a heat wave.

Heat waves could also pose some health risks. Dehydration due to loss of fluids is one of the most common issues. (Here’s how to make sure you’re drinking enough water so you can sleep well at night.)

Other serious issues like exhaustion and stroke can also occur during a heat wave.

“The body’s inability to regulate internal temperature and eliminate heat gain in such conditions increases the risk of heat exhaustion and heatstroke,” explains the World Health Organization. “The strain put on the body as it tries to cool itself also stresses the heart and kidneys. As a result, heat extremes can worsen health risks from chronic conditions.”

Finally, high temperatures during a heat wave can trigger the release of cortisol, the stress hormone. Research shows high temperatures can lead to feelings of anxiety, irritability, agitation, and even cognitive impairment. High cortisol levels can also negatively affect sleep.

How to sleep better during a heat wave

There are steps you can take to sleep better during a heat wave. Here are eight tips to try if the high temperatures are making it difficult for you to catch Z’s.

1. Invest in cooling bedding

  • Sheets: When searching for cool sheets, consider material type, weave, thread count, ply, and color. Natural materials such as cotton,
    linen
    saatva linen sheet set
    Linen Sheet Set

    Airy and elegant linen sheets with a relaxed look

    , bamboo, and eucalyptus offer the best breathability and airflow. Choose a
    percale weave
    saatva percale sheet set
    Percale Sheet Set

    Crisp and cool percale cotton sheets with a luxe matte finish

    with a thread count between 200 and 400, single-ply construction, and lighter colors for optimal coolness.
  • Pillows: If you want a cooler surface to sleep on, then consider pillow materials like
    latex
    saatva latex pillow
    Latex Pillow

    Hotel-quality comfort with responsive & ultra-breathable support

    ,
    graphite-infused memory foam
    saatva cloud memory foam pillow
    Graphite Memory Foam Pillow

    Cooling comfort and contouring support ideal for side sleepers

    , gel-infused memory foam,
    shredded memory foam
    saatva cloud memory foam pillow
    Cloud Memory Foam Pillow

    Lofty yet shapeable pillow that contours for weightless support

    , and
    down alternative
    saatva down alternative pillow
    Down Alternative Pillow

    Hypoallergenic with a plush and airy feel that’s perfect for cuddling

    . For pillow covers, look for options made from cotton, bamboo, or lyocell, ideally with a percale weave and a thread count between 200 and 400.
  • Duvet or comforter: Choose a duvet or comforter made of percale cotton, with a thread count between 200 and 400 for a breathable, moisture-wicking, and cool-to-the-touch blanket to sleep with. (My personal favorite during warm Texas nights is our
    Saatva Percale Duvet Cover
    Saatva Organic Percale Duvet Cover Set
    Percale Duvet Cover Set

    Crisp and cool percale cotton duvet cover and shams

    .)
  • Mattress: If you’re a hot sleeper all year round, then think about investing in a cooling mattress. Some mattresses, like
    innerspring
    saatva classic innerspring mattress
    Saatva Classic

    America’s best-selling online luxury innerspring

    and
    latex
    zenhaven latex mattress
    Zenhaven

    Our dual-sided organic natural latex mattress for buoyant, pressure-relieving comfort

    , are naturally breathable, while others incorporate specially engineered cooling materials, such as
    gel-infused memory foam
    saatva contour5
    Contour5

    The most luxurious memory foam with adaptive cooling & body-hugging support

    .

2. Change your sleeping arrangement

While changing your bedding is the first step to sleeping cooler, it’s only part of the solution. It’s also important to consider your sleeping arrangement, including where you sleep and who you sleep with.

You probably chose the largest room in your home as your bedroom—but the size can make it harder to keep cool. This is especially true if you live in a multi-story home with the primary bedroom on the top floor or in a top-floor apartment.

The sun’s rays beat directly on your roof, transferring heat to the room below. Plus, if the roof is a darker color, it can absorb more heat.

You may want to consider relocating your bedroom to a cooler part of your home. Look for a room with fewer windows, less direct sunlight, a smaller space, or better ventilation.

Additionally, if you sleep with a partner, their body heat can make you feel uncomfortably warm, particularly if you cuddle. Sleeping separately during the warmer months might be the best solution for staying cool.

3. Add sleep tech to your sleep space

While many sleep tech products like meditation apps, white noise machines, and sleep trackers are designed to improve your sleep quality, some can also help you stay cooler.

Here are a few of our top picks when it comes to cooling sleep gadgets:

  • The BedJet: A customizable bed fan that comes with a special sheet to lock in cold air throughout the night. It operates quietly and doesn’t blow air directly onto the skin. (It can also be useful during cold winter nights—just crank up the heat!)
  • Manta COOL Sleep Mask: A blackout eye mask that uses cold therapy to alleviate tension, soothe eyes and sinuses, provide calming compression, and prevent irritation around the eyes. It’s made with moisture-wicking fabric and can be stored in the freezer for an even cooler feel!
  • Breez Smart Bedroom Fan & White Noise Machine: A 2-in-1 fan and white noise machine crafted to provide maximum airflow without the traditional fan sound. Best of all, it’s app-enabled, allowing you to control the temperature, level, and sound and schedule its use from your phone.

4. Ditch the traditional pajamas

Your sleepwear can often make you hotter than necessary. Stay cool at bedtime by wearing cotton or cooling short pajamas, a T-shirt and underwear, or ditching the clothes altogether and sleeping naked.

5. Keep ventilation going

What good is an AC vent or a plug-in fan if they only cool a specific spot in your room and don’t reach your entire body (or your partner’s)? Effective ventilation is crucial for cooling your bedroom during a heat wave.

Here’s how to enhance airflow in your bedroom:

  • Open your door.
  • Crack open your windows (if it’s cooler outside than inside) to let fresh air circulate.
  • Use multiple fans, especially a ceiling fan, to help distribute the air throughout the room.

6. Use cool water

During a heat wave, using cool water can be instantly relieving. Try taking a cool shower before bed to help make you feel more comfortable and less irritable. Just avoid using cold water as it can be stimulating and keep you awake longer.

You can also use cool water in other ways to stay comfortable. Drink cool or cold water before bed to hydrate and cool down internally. Keep an ice pack or a frozen washcloth on your nightstand and apply it to pulse points like the back of your neck and your wrists.

These quick methods can help lower your body temperature and improve your comfort during warmer nights.

7. Don’t be afraid to turn on the AC

As a born and raised Texan, I know it’s unrealistic to avoid using the AC during a heat wave.

In fact, according to the Centers for Disease Control and Prevention, it’s recommended to stay in an air-conditioned place during a heat wave as much as possible to prevent heatstroke and dehydration.

This is especially true for high-risk groups like infants, the elderly, overweight individuals, and people with certain medical conditions.

So, while it’s not the most cost-effective, running the air conditioner—even briefly or at a higher setting—could be good for your health, well-being, and ability to sleep.

8. Practice good sleep habits

Even if you’re focusing on one specific sleep issue (staying cool), don’t neglect the other aspects of good sleep hygiene. Maintain healthy sleep habits throughout your nighttime routine to ensure your sleep quality doesn’t suffer in other areas.

Here’s a friendly reminder to…

  • Limit phone use at night and before bed.
  • Stick to consistent bedtimes and wake times to ensure you get your eight hours of sleep.
  • Use blackout curtains or blinds to minimize light in your bedroom.
  • Avoid large meals, alcohol, and caffeine in the evening and before bedtime.
  • Develop and follow a bedtime routine to signal to your body that it’s time to wind down.

Find the best cooling mattresses and bedding at Saatva

Saatva Classic Innerspring Mattress

Our flagship luxury mattress is expertly engineered with coil-on-coil construction for durability, a layer of memory foam for enhanced back support, and a cushiony Euro pillow top for extra comfort.

Find the best cooling mattresses and bedding at Saatva

Zenhaven Latex Mattress

Natural latex responds to every curve for pressure-free support and responsive comfort. Natural latex is supple, resilient, and durable, for the ultimate in elevated sleep. (It’s naturally hypoallergenic too.)

Find the best cooling mattresses and bedding at Saatva

Contour5 Mattress

Luxurious body-hugging feel and pressure relief with 3” of ultra-premium, high-density 5-lb memory foam.

Find the best cooling mattresses and bedding at Saatva

Percale Sheet Set

Pamper yourself in deluxe comfort with our breathable percale sheets. They’re made from the world’s best long-staple cotton that gets softer and better with every wash.

Find the best cooling mattresses and bedding at Saatva

Linen Sheet Set

Sleep in effortless style with our deluxe linen sheets made with responsibly-sourced, all-natural European linen. Stays cool in the summer, warm in the winter, and gets softer with every wash.

Find the best cooling mattresses and bedding at Saatva

Organic Percale Duvet Cover Set

Instantly give your bed a dose of cozy-casual luxury with our organic cotton duvet cover and matching shams. Its crisp and cool 200 thread count percale weave gets softer with every wash.

Find the best cooling mattresses and bedding at Saatva

Latex Pillow

A core of shredded natural latex, wrapped in a breathable organic cotton cover. Plush and responsive for the perfect head and neck support.

Find the best cooling mattresses and bedding at Saatva

Graphite Memory Foam Pillow

Breathable shredded memory foam and latex core provides contouring support, while advanced graphite technology draws heat away.

Find the best cooling mattresses and bedding at Saatva

Down Alternative Pillow

Made from two types of hypoallergenic down alternative fibers, wrapped in 100% organic cotton. Soft, plush, and breathable for cool, comfortable sleep.

FAQs

How do you fall asleep in a heat wave?

Falling—and staying—asleep during a heat wave can feel challenging, but there are ways to sleep cooler and more comfortably. Investing in cooling bedding, ensuring good ventilation in your bedroom, opting for minimal clothing or sleeping naked, and changing up your sleep arrangement can help you fall asleep during warmer nights.

What are some effective ways to cool down my bedroom during a heat wave?

Effective ways to cool down your bedroom during a heat wave include sleeping on a cooling mattress and bedding, promoting good airflow by opening your door and windows, and adding multiple fans to your bedroom.

For more information on how extreme weather impacts your sleep—and what to do about itcheck out the following articles:

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