How to Sleep in Hot Weather: 10 Tips for Australian Summer Nights

Australian summer nights can make sleep feel impossible. You lie awake, kick off the sheets, then wake up tired and groggy. This guide covers practical tips for sleeping in hot weather, based on Australian sleep and health advice, plus how to make sure you still wake on time after a broken night.

The short answer: keep the bedroom as cool as you can (blinds closed during the day, a fan at night), use light cotton bedding and clothing, take a cool shower before bed, drink water during the day, and don't go to bed until you feel sleepy. On very hot days, follow heat-health advice and look out for others.

How cool should your bedroom be?

The Sleep Health Foundation says research has found the ideal sleeping temperature is around 17 to 19°C (source). That's hard to achieve in an Australian summer without air conditioning, but every degree helps.

10 tips for sleeping in hot weather

1. Keep the heat out during the day. Close heavy curtains or blinds on hot days, especially on windows that get afternoon sun.
2. Use a fan. Air flowing over your skin helps you cool down. A ceiling fan or even a small, cheap fan can make a difference, according to the Sleep Health Foundation.
3. Air conditioning, if you have it. Pre-cool the bedroom before bed rather than running it on high all night.
4. Cotton bedding and clothing. Light cotton sheets and loose clothing breathe better than synthetics.
5. Have a cool shower before bed. And again if you wake up hot during the night.
6. Cool your hands and face with a cold face-washer.
7. Drink water during the day, especially if you've been out in the heat.
8. Don't go to bed too early. It usually takes longer to fall asleep when you're hot, so wait until you feel sleepy.
9. Spread out. A spread-out sleeping position allows more air around your body.
10. Stay calm if you can't sleep. Rest quietly in a dozy state rather than watching the clock or getting on your phone.

The Sleep Health Foundation covers these and more in its guide to sleeping on hot nights.

Heatwaves: look after your health

Very hot weather can be dangerous, especially for older people, babies, young children and people with health conditions. Healthdirect has advice on staying cool and recognising heat-related illness (source). Check on older neighbours and relatives during a heatwave.

Sharing a bed in summer

Body heat makes sharing a bed harder in summer. Try:

• Separate light sheets rather than one shared doona.
• A fan on each side, if you can.
• More space, or separate beds on the hottest nights.

Waking up after a hot night

A broken night means you're more likely to sleep through your alarm, or wake groggy. A few tips:

• Keep your wake-up time regular, even after a bad night.
• Use an alarm that builds, so it gets through a deep catch-up sleep.
• Allow for grogginess before driving. See why do I feel groggy after waking up?
• Avoid long daytime naps, which make the next night harder. See how long should a power nap be?

If your partner is also struggling to sleep in the heat, a silent alarm means you don't wake them early on a night they've finally dropped off. See how to wake up without waking your partner.

Where the Sovune Nudge fits

We make the Sovune Nudge, a vibrating alarm wristband, so we're not neutral. For summer:

• Light, at under 20 grams, with a soft strap. You can also wear it on your ankle.
• Silent, so a partner who's finally asleep stays asleep.
• Three intensity levels that build over a full minute of vibration.
• Charge during the day, with up to 14 days per charge, so no warm charger by the bed.

It comes with a 30-day money-back guarantee.

Quick answers

What's the best temperature for sleep? Around 17 to 19°C, according to the Sleep Health Foundation.

How do you sleep in hot weather without air conditioning? Close blinds during the day, use a fan, wear light cotton, take a cool shower before bed and drink water during the day.

Is it OK to sleep with a fan on? Many people do. Air moving over your skin helps you feel cooler.

Why can't I sleep when it's hot? Your body needs to cool down to fall asleep. Heat makes that harder.

For every type of silent alarm compared, see our complete guide to vibrating alarms in Australia.

See the Sovune Nudge →