Rising temperatures are making summer sleep increasingly difficult, with United Nations climate projections estimating the earth’s temperature will continue climbing over the next five years, surpassing 2024—the hottest year on record. Sleep expert Wendy M. Troxel, Ph.D., a behavioral sleep medicine specialist, shares specific strategies for maintaining restful sleep despite summer heat.
Troxel emphasizes that humans sleep better under cooler temperatures. When we fall asleep, core body temperature drops, but if the ambient temperature is too high, the brain struggles to prompt that necessary change. She recommends four key tools: a mattress cooling pad, which she calls “very helpful”; a lighter comforter draped over the top sheet (most people need some weight on them to feel secure); bedding made from natural fibers that are “more moisture-wicking, less likely to trap heat”; and minimal, lightweight sleepwear. If heating occurs during the night, kicking off layers allows the body to cool.
Sleep patterns shift seasonally—people tend to sleep less in summer than winter. The impact will likely intensify as rising temperatures reduce the likelihood of consistently getting restorative sleep. Troxel notes that evening social activities and extended daylight can strain willpower needed to maintain summer sleep routines.
To prepare your environment and mind, wear sunglasses outside in the evening to regulate light exposure. Once indoors, close shades and dim lights to prompt melatonin release, essential to the sleep cycle. Keep your bedroom cool; without air conditioning, consider a swamp cooler—a fan type that lowers a room’s temperature. Troxel recommends communicating with sleep partners that cuddling may need limits for a few weeks to ensure sweat-free, quality sleep. Maintaining comfortable body temperature is essential, and these habits can help anchor restful sleep through the warmest months.
This article is an AI-assisted summary. All facts and figures are drawn from the original report: https://www.today.com/health/sleep/sleep-scientist-tips-sleeping-summertime-rcna348265