Warm nights can make it nearly impossible to sleep well, and many people instinctively open their windows or reach for cold drinks to cool down.
But according to experts, some of our most common habits actually make sleep worse.
Here are some mistakes that could be sabotaging your rest, and what to do instead to sleep better in the summer heat.
You ignore the bedroom temperature
One of the most important factors for good sleep is a cool room. If the temperature is above 22°C (72°F), your body struggles to relax.
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The ideal temperature is between 18 and 22°C (64–72°F). If you don’t have air conditioning, even a simple fan can help circulate the air.
You’re using the wrong bedding
Synthetic materials like polyester trap heat and moisture, making you feel sticky and uncomfortable.
Instead, opt for natural fabrics like cotton or linen, which allow your skin to breathe and absorb sweat effectively.
You wear heavy or synthetic pajamas
Thick or synthetic sleepwear holds onto body heat and prevents temperature regulation.
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Light pajamas made from breathable natural fabrics like cotton are best for keeping cool and comfortable through the night.
You drink ice-cold beverages before bed
While an icy drink might feel refreshing, it can actually shock your body and make it harder to regulate temperature.
Instead of relaxing you, it might stimulate your system. Stick to room temperature water or herbal tea before bed.
You use alcohol to fall asleep
Many people think alcohol helps them sleep, but it actually disrupts your sleep cycle.
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You’re more likely to wake up throughout the night and get less deep, restorative sleep – leaving you tired the next day.
You eat heavy meals too late
Big meals before bed kickstart your digestion, which generates internal heat and keeps your body active.
It can also lead to bloating, discomfort, and acid reflux. Try to finish eating 2–3 hours before bed, and opt for light snacks like yogurt or fruit if needed.
You take a freezing cold shower before sleep
Showers can help cool you down, but very cold water might actually activate your nervous system and make you more alert.
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Go for a lukewarm or slightly cool shower instead. As the water evaporates, your body naturally cools down – signaling it's time for sleep.
You drink too much water before bedtime
Staying hydrated throughout the day is essential in summer, but drinking too much water right before bed increases the chance of nighttime bathroom trips.
This disrupts your sleep and makes it harder to get into a deep sleep cycle.
You sleep with the window open in the city
While fresh air might sound like a good idea, a study from Germany found that street noise in urban areas can severely disrupt your sleep.
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Persistent sound raises cortisol levels – the stress hormone – which leads to lighter, more restless sleep and poor recovery.
You skip a bedtime cooling ritual
Creating a calming routine before bed helps your body and brain wind down.
Whether it’s a lukewarm shower, dimmed lights, or soft music, these habits signal your body it’s time to rest.
This is especially important when the heat makes falling asleep more difficult.
This article is based on information from Dcnews.ro.