Staying Asleep During Heatwaves: Practical Bedroom Cooling Hacks

When summer heatwaves hit, it’s not just the scorching days that wear you down. It’s the hot, sticky nights that turn your bedroom into a furnace. For many Australians, staying asleep becomes increasingly difficult, especially if you have sleep apnoea, where every rise in temperature can intensify breathing interruptions ¹. In fact, researchers have found that during heatwaves, the risk of moderate-to-severe sleep apnoea spikes by 13%, and for every additional 1°C increase in nighttime temperature, prevalence climbs by another 1.1% ¹. Add high humidity into the mix, and sleep becomes even more fragmented, lighter, and far less restorative.

But disrupted sleep during heatwaves isn’t limited to those with diagnosed sleep apnoea. Excessive heat is known to shorten and fragment sleep for everyone, reducing deep N3 sleep and REM sleep which are the two stages crucial for learning, memory, cognitive performance, and emotional regulation ². When your body struggles to shed heat overnight, you’re more likely to toss and turn, wake frequently, feel groggy in the morning, and battle daytime fatigue.

The good news is that there are practical, energy-smart cooling hacks that can transform your bedroom into a more comfortable, sleep-friendly space, even during the hottest stretches of summer.

Start by blocking heat before it enters your home. Keeping blinds or curtains closed during the day, especially on north- and west-facing windows, can significantly reduce indoor heat buildup ⁴. If you’re able, adding block-out curtains, external shades, awnings, or even tall potted plants can further limit radiant heat before it hits your walls ³. Once temperatures drop in the evening, open your windows to create a natural cross-breeze. Ceiling fans rotating anticlockwise help push cool air downward, creating a gentle wind-chill effect that feels several degrees cooler without adjusting the thermostat ⁴.

Inside the bedroom, small adjustments go a long way. Swap heavy doonas for lightweight cotton sheets, which help wick moisture and keep the skin cool ^{3, 4}. If you don’t have air-conditioning, try placing a shallow bowl of ice in front of a fan for an easy “DIY cool mist” effect ⁴. Cooling your feet using chilled socks or a cold water bottle can also quickly lower your skin temperature and help regulate your body’s overall heat levels ³. A lukewarm shower before bed helps your body release stored heat, making it easier to fall asleep.

Hydration is also essential. Drink water consistently throughout the day but avoid large amounts right before bed to prevent overnight bathroom trips ³. Limit caffeine and alcohol in the evenings, as both can worsen sleep fragmentation and intensify sleep apnoea symptoms ¹.

For people with sleep apnoea, managing heat is even more important. Warm nights can make CPAP therapy feel less comfortable, increase airway obstruction, and contribute to morning headaches, louder snoring, or greater daytime fatigue ^{1, 2}.

If heatwaves are disrupting your sleep or you’re noticing symptoms of sleep apnoea even if they appear only on hot nights, speak with your doctor or a sleep and respiratory specialist. Early assessment and treatment can dramatically improve your comfort, health, and quality of life throughout the summer season.

How Sove CPAP Clinic Can Help

Founded in 2008, Sove CPAP Clinic has grown to become a leading provider of respiratory and sleep services and products in Australia, with over 80 clinics nationwide. Our comprehensive clinical team includes Respiratory & Sleep Specialists, Sleep Technologists, and CPAP Consultants, ensuring that you receive comprehensive and personalised care. All medical procedures, including sleep studies and lung function testing, are bulk billed to all Australians, with minimal wait time. If you would like to speak to a Respiratory & Sleep Physician, book a bulk-billed sleep study, or seek advice for your sleep apnoea, you can reach us at 1300 76 29 39 or info@thecpapclinic.com.au.

ALWAYS FOLLOW THE DIRECTIONS FOR USE. CPAP is used for Obstructive Sleep Apnoea treatment. When considering whether a sleep study or CPAP is right for you, speak to your doctor. Medicare criteria and T&Cs apply.

References

[1] Sheppeard, Amanda. “Heatwaves Turn up the Pressure on Sleep Apnoea - Medical Republic.” Medical Republic , 17 Nov. 2025, www.medicalrepublic.com.au/heatwaves-turn-up-the-pressure-on-sleep-apnoea/121540. Accessed 8 Dec, 2025.

[2] Buguet, Alain, et al. “Heatwaves and Human Sleep: Stress Response versus Adaptation.” Journal of the Neurological Sciences , vol. 454, 15 Nov. 2023, p. 120862, https://doi.org/10.1016/j.jns.2023.120862.

[3] “Hot weather: How to sleep in the heat” BBC , 12 August 2025, www.bbc.com/news/articles/cpw7gp2ky70o. Accessed 8 Dec, 2025.

[4] Department for Environment and Water, “10 Tips to Keep You and Your House Cool This Summer.” Government of South Australia , 12 Mar. 2025, https://www.environment.sa.gov.au/goodliving/posts/2018/01/keeping-house-cool-efficiently. Accessed 8 Dec, 2025.