10 Summer Sleep Tips to Beat the Heat

Summer brings longer days, sunny skies, and exciting activities—but for many, it also brings restless nights, overheating, and disrupted sleep. If you find yourself tossing and turning at night, you're not alone. Rising temperatures, increased humidity, and late sunsets can interfere with sleep, especially if you're dealing with a sleep disorder.

At Sleep Centers of North Alabama, we're committed to helping you sleep better, no matter the season. Below, we've compiled our top 10 summer sleep tips, plus signs that your sleep struggles might point to something more serious.

1) Cool Down Your Bedroom

Keep the thermostat in your home between 65–68°F, use fans, and close blinds during the day to block heat. Heat disrupts your body's natural sleep cycle and may worsen conditions like insomnia or night sweats.

2) Use Lightweight, Breathable Bedding

Choose cotton or bamboo sheets over a heavy comforter. Overheating can worsen symptoms of sleep apnea and contribute to frequent awakenings throughout the night.

3) Shower Before Bed

Taking a lukewarm shower before bed can lower your core temperature and help you fall asleep faster. It also supports natural melatonin release, making it easier to fall asleep.

4) Stay Hydrated

Drink water throughout the day to stay hydrated but avoid heavy water intake 1-2 hours before bed. Drinking lots of water close to bedtime can worsen overnight bathroom trips, especially if you suffer from nocturia (frequent nighttime urination).

5) Limit Caffeine and Alcohol

Both caffeine and alcohol interfere with deep sleep and REM cycles, so it's better to limit intake, especially before bed. Caffeine and alcohol are also known triggers for insomnia and snoring—particularly in warmer months when dehydration is common.

6) Stick to a Sleep Schedule

Longer daylight hours can make it tempting to stay up later at night. A consistent bedtime and wake-up time keeps your internal clock aligned and will improve sleep quality.

7) Block Out Light

Using blackout curtains or a sleep mask are great ways to combat early sunrises and late sunsets. Light exposure can suppress melatonin and contribute to sleep-onset insomnia.

8) Dress for (Sleep) Success

Choose loose, breathable sleepwear that wicks away moisture and doesn't worsen nighttime sweats. Avoiding synthetic fabrics that trap lead will help you avoid discomfort or nighttime awakenings.

9) Promote Airflow

Use ceiling fans, open windows (when safe), or add an air purifier. Quality airflow helps reduce airborne irritants that can trigger allergies and worsen sleep apnea.

10) Try Cooling Sleep Technology

Consider gel pillows, cooling mattress toppers, or moisture-wicking pillowcases to keep body temperature regulated all night.

Sleep Struggles and Sleep Disorders

If you follow all the tips above and still wake up tired, it may be more than just the summer heat that's interfering with your sleep. Common sleep disorders often flare up or become more noticeable during seasonal transitions.

Watch for these signs:

• Loud snoring or gasping during sleep (could indicate obstructive sleep apnea)

• Difficulty falling or staying asleep (insomnia)

• Tingling or crawling sensations in the legs at night (restless legs syndrome)

• Excessive daytime fatigue despite 7-9 hours of sleep

• Morning headaches or dry mouth

How We Can Help

At Sleep Centers of North Alabama, we provide in-lab sleep studies with climate-controlled comfort, at-home sleep testing (HST) options for convenience and accuracy, sleep disorder diagnosis and treatment by board-certified sleep specialists, and CPAP therapy and supplies for managing sleep apnea.

Don't wait until sleepless nights interfere with your summer plans, we're here to help. Schedule an appointment with our specialists to get started.