Struggling to sleep in hot weather can be a physical and mental challenge, with experts warning that worrying about it can exacerbate the issue. Dr. Shelby Harris, founder of NY Sleep and Psychology, notes that people may watch the clock and worry about fatigue, making it harder to fall asleep.
Accumulated sleep loss from consecutive hot nights can also affect mood, leading to increased irritability and reduced ability to cope with daily stressors, Harris adds. Dr. Yi Cai, a sleep expert, explains that the body tries to cool itself by sending more blood to the skin and sweating, but these systems become less effective in extreme heat and humidity.
Janet Kennedy PhD, a sleep psychologist, highlights that core body temperature naturally drops at night to trigger melatonin production. When it's hot, this doesn't happen, making sleep difficult. She advises that frustration and worrying about not sleeping can activate the sympathetic nervous system, releasing adrenaline and heightening discomfort.
To prepare for a hot night, experts suggest keeping the bedroom cool by closing blinds during the day and sleeping in the coolest part of the home. Using light, breathable bedding like cotton percale or linen, and wearing loose-fitting pyjamas are also recommended. Temporary fixes such as cool, damp towels or a chilled pillowcase can offer comfort, but are not a substitute for a genuinely cool environment.
Before bedtime, it's advisable to limit alcohol and caffeine, which can disrupt deep sleep and cause night waking. Heavy meals can contribute to dehydration, and vigorous exercise close to bedtime can increase body temperature. While staying hydrated is important, avoid drinking large amounts of water right before bed to prevent night-time bathroom trips.