This is why hotel sleep is the best sleep. The air-conditioner is set to sub-arctic temperatures. The curtains are so thick that the room is shrouded in darkness, and being in vacation mode means the stresses of work and life are miles away.
Sleeping at home—especially during the summer—is a different story. There’s only so much an AC can do in a heat wave. And even if you’re lucky enough to have central air, there’s a good chance your bedroom will still feel stuffy. In both cases, summertime is usually spent tossing and turning and sweating on the sheets. Even though you can’t control the temperature outside, there are ways to reduce both your body temperature and the temperature in your room. We asked sleep doctors to share their best tips for how to sleep in hot weather.
What is the ideal temperature for sleeping?
In an ideal world, your bedroom temperature would remain between 60℉ to 67℉ year-round. “The sweet spot for most adults is around 65°F to 67°F, although the range ranges from 60 to 67°F depending on the individual,” says Ellen Stothard, PhDA sleep and circadian scientist and Chief Science Officer at Rabies Health.
Dr. Stothard explains that body temperature naturally drops at night due to the body’s natural circadian rhythm. “That coolness signals the brain that it’s time to sleep, and if the environment is too warm, it can disrupt this process, leading to fragmented sleep or difficulty staying asleep,” she says.
She connects that research to sleep studies, Like this study in 2026 buildings and environmentshows that sleeping in too hot an environment can disrupt sleep continuity, increase wakefulness, and reduce the duration of both REM and deep sleep, which are the most important stages for cognitive restoration and physical recovery.
Scott Rosenberg, MDDoctors who provide sleep medicine at Inspira Health explain that in the evening, the pineal gland (located in the center of the brain) releases melatonin, which reduces body temperature and induces sleep. But if the core body temperature remains high, it may miss the time to sleep.
how to sleep in summer season
Sometimes, it is not possible to keep your room in the ideal range of 60℉ to 67℉. Luckily, this doesn’t mean you’re destined to have sleepless nights until September. Here’s what you can do to cool yourself down, according to sleep doctors.
1. Make sure you have the right bed
The sheets and blankets that make you feel cozy in December may be stifling during the summer. The three sleep doctors we spoke to say natural fibers, like linen, cotton percale, and bamboo-derived fabrics, are the best materials for summer bedding. Roger Washington, MD, FAAFPMedical Director and Founder of Sleep to Live Well FoundationIt is said that these clothes are the most breathable and have the least possibility of heat getting trapped in them.
If you’re choosing cotton sheets, Dr. Washington says the thread count matters. Contrary to what you might think, higher thread count is not always better – and should actually be avoided when it comes to summer bedding. “A higher thread count means the weave is tighter, which creates an insulating barrier to retain heat,” he says. With this in mind, if you’re shopping for cotton summer bedding, go for a lower thread count, between 200 and 400.
2. Pre-cool your room
Sunlight coming from your bedroom windows will make your room feel much warmer. With this in mind, Dr. Rosenberg recommends pre-cooling your room by drawing the blinds and curtains a few hours before bed. If you have a fan, he says to turn it on, even if you’re still awake for a few hours.
