Tips for Healthy Sleep in Summer

With the intense summer heat, many people struggle to get a peaceful and restful night’s sleep, which can affect health, mood, and productivity. In this article, we present a set of effective tips to help you beat the heat, improve your sleep quality, and wake up refreshed and ready for a positive day.

1. Keep Your Bedroom Cool

Use a fan or air conditioner to cool the room.

Close the curtains during the day to block out sunlight.

Try placing a cold water bottle or cool compress on your wrists or the back of your neck.

2. Choose Lightweight Sleepwear

Wear light cotton clothing that allows airflow and absorbs sweat.

Avoid synthetic fabrics that trap heat.

3. Use Suitable Bedding

Replace heavy blankets with lightweight covers made of cotton or linen.

Make sure your mattress doesn’t retain heat.

4. Take a Lukewarm Shower Before Bed

A warm (not hot) shower helps lower body temperature and promote relaxation.

5. Maintain a Consistent Sleep Routine

Go to bed and wake up at the same time every day, even on weekends.

Avoid long naps during the day.

6. Avoid Caffeine and Heavy Meals Before Bed

Don’t consume stimulants like coffee or tea 4–6 hours before bedtime.

Avoid fatty or spicy foods in the evening.

7. Reduce Screen Time Before Sleep

Blue light from phones and TVs disrupts melatonin production.

Try to stop using electronic devices at least one hour before bed.

8. Stay Hydrated – But Not Too Much Before Bed

Drink enough water throughout the day.

Limit fluid intake right before bedtime to avoid frequent trips to the bathroom.