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, bamboo, and eucalyptus offer the best breathability and airflow. Choose a percale weave 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, graphite-infused memory foam, gel-infused memory foam, shredded memory foam, and down alternative. 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 Percale Duvet Cover.)
- Mattress: If you’re a hot sleeper all year round, then think about investing in a cooling mattress. Some mattresses, like innerspring and latex, are naturally breathable, while others incorporate specially engineered cooling materials, such as gel-infused memory foam.
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.
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.)
Contour5 Mattress
Luxurious body-hugging feel and pressure relief with 3” of ultra-premium, high-density 5-lb memory foam.
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.
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.
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.
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.
Graphite Memory Foam Pillow
Breathable shredded memory foam and latex core provides contouring support, while advanced graphite technology draws heat away.
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 it—check out the following articles:
Gricelda Torres
Gricelda Torres is a content marketing and communications coordinator at Saatva. She was born and raised in Houston and is a first-generation graduate of the University of Texas at Austin where she studied rhetoric and writing, and journalism. When she’s not working, she enjoys spending time with friends and family, crocheting, and traveling.
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