sleep foundation
The National Sleep Foundation

Medically Reviewed by

The National Sleep Foundation

Written by

The National Sleep Foundation

Getting a good night’s sleep during the hot summer nights will require some preparation for a lot of people.

Did you know that in most cases, if you are sleeping and the temperatures rise above 75 degrees Fahrenheit or fall below 54 degrees it can wake you up?

The exact temperature can vary from person to person, and while scientists have not agreed on an ideal temperature for sleep, they do agree that a slightly cool room contributes to good sleep.

Body temperature falls during the second stage of sleep and reach its lowest point about four hours after the onset of sleep.

To keep your sleep environment at the ideal temperature in summer weather, scientists recommend adjusting the thermostat/air conditioner, selecting blankets and linens that are not too heavy or confining, or using a fan (which also produces “white noise,” an added benefit for blocking out other disruptive sounds during sleep.) Other recommendations for keeping your sleep environment cool during hot summer nights include keeping heat out during the day by closing blinds and windows as needed, taking a bath or shower before bed, and sleeping on a ground floor if you live a multi-story home, as heat has a tendency to rise.

Strangely enough, some people prefer taking hot showers and hot baths when room temperatures are very high. The problem of course with hot showers is that they increase the humidity, which could make things worse. If you’re on CPAP for sleep apnea, decrease the temperature settings for integrated heating systems or humidifiers to circulate cooler air and increase comfort.


In extreme cases, consider staying with friends for a few nights if their home is much cooler. Get more tips for sleeping in the heat.