The Summer Sleep Struggle: Why Staying Cool Is the Secret to Better Rest November 4, 2025 The Summer Sleep Struggle: Why Staying Cool Is the Secret to Better Rest When summer nights turn sticky and restless, it’s not just the temperature outside that keeps you awake — it’s how your body, bedding, and environment respond to the heat. The truth is, temperature plays a major role in how well we sleep, and when things get too warm, your body struggles to drift into the deep, restorative rest it needs. Why We Sleep Better in the Cool As bedtime approaches, your core body temperature naturally drops by about 1–2°C, signalling to your body that it’s time to sleep.1 A warm bedroom can interfere with this process, preventing your body from cooling properly. Research suggests that the ideal bedroom temperature for sleep is around 18°C, though anything between 15°C and 19°C is generally comfortable.1 Cool environments not only help you fall asleep faster but also promote the production of melatonin — the hormone that regulates your sleep–wake cycle.2 When your room is too warm, melatonin production can drop, leaving you feeling restless and prone to waking throughout the night. Common Causes of Hot Sleep It’s not just the weather that turns your nights into a sauna. Health factors such as menopause, hormonal changes, diabetes, or certain medications can cause hot flashes and sweating.3 Lifestyle choices also make a difference — alcohol, spicy foods, and heavy meals can all raise your body temperature before bed.3 Even cuddling up with pets or sleeping in non-breathable sleepwear can trap extra heat.3 Creating a Cooler Sleep Sanctuary Small environmental tweaks can make a big difference2–4: Block the heat early: Close blinds and curtains during the day to stop sunlight from warming your bedroom. Let air flow: Use fans to circulate air or open a window in the evening when the temperature drops. Choose breathable bedding: Opt for sheets and pillowcases made from natural fibres such as cotton, bamboo, or linen. These materials wick away moisture and allow better airflow compared to synthetic fabrics. Switch your mattress or pillow: If your bed traps heat, look for options with built-in airflow or cooling layers. Dress lightly: Sleep in loose, light-coloured clothing made of cotton or linen. Cool your body: A lukewarm shower before bed helps your body’s natural cooling process, while an ice pack or cool cloth on your neck or wrists can bring instant relief. Wake Refreshed and Restored Hot nights are inevitable during an Australian summer, but your sleep doesn’t have to suffer for it. By aligning your environment with your body’s natural cooling rhythm, you can enjoy deeper, more restorative rest — and wake feeling re-energised the next day. If you find that overheating or night sweats persist despite these changes, it may be worth speaking with your doctor to rule out any underlying health conditions and find the best way to keep your nights — and mornings — comfortably cool. 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 60 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 apnea, 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 Apnea 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] Sleep Health Foundation. “Hot Nights: How to Help Sleep.” Sleephealthfoundation.org.au, 13 Sept. 2024, www.sleephealthfoundation.org.au/sleep-topics/hot-nights-how-to-help-sleep. [2] Minor, Kelton, et al. “Rising Temperatures Erode Human Sleep Globally.” One Earth, vol. 5, no. 5, May 2022, pp. 534–549, https://doi.org/10.1016/j.oneear.2022.04.008. [3] “How to Stay Cool in Bed: 11 Tips for a Comfortable Sleep | Sealy.” Sealy of Australia, 26 Nov. 2024, www.sealy.com.au/sleep-hub/how-to-keep-cool-in-bed/. Accessed 28 Oct. 2025. [4] Pacheco, Danielle, and David Rosen. “The Best Temperature for Sleep: Advice & Tips.” Sleep Foundation, 29 Oct. 2020, www.sleepfoundation.org/bedroom-environment/best-temperature-for-sleep.
