Struggling to fall asleep during hot nights is common, especially in Australia where spring and summer temperatures can soar. Research shows that heat raises cortisol (the stress hormone) and disrupts melatonin release, making it harder to drift off. [1] Poor sleep also affects appetite, mood, weight, and immunity.

This guide explores 13 of the best science-backed tips to help you stay cool, calm, and well-rested even in the heat.

Why Heat Disrupts Sleep

Before diving into solutions, it’s important to understand why hot weather makes falling asleep so difficult.

• Core body temperature drop is essential for sleep. [2] As evening approaches, your body needs to cool slightly to release melatonin—the hormone that regulates sleep cycles. If your body can’t cool down, melatonin release is delayed.

• Cortisol rises in heat. [3] Studies show that hot sleeping conditions increase cortisol levels, leading to restless nights and grogginess in the morning.

• Sleep loss affects appetite and mood. [4] Less sleep means less leptin (the fullness hormone) and more ghrelin (the hunger hormone), which explains late-night snacking and irritability.

• Chronic poor sleep is linked to obesity and metabolic issues. [5] Sleeping less than 6 hours per night significantly raises the risk of weight gain, diabetes, and other health concerns. 

Clearly, improving your sleep in summer is about more than comfort—it’s about protecting long-term health.

13 Tips for Sleeping Better in the Heat

1. Wear Light or No Pajamas

Choose breathable fabrics like cotton or linen instead of synthetics, which trap heat. Some people find sleeping naked works best, but lightweight pyjamas can also help wick away sweat.

2. Take a Cool (Not Hot) Shower

A lukewarm shower followed by a brief burst of cold water lowers skin temperature and signals your body it’s time to rest. This also helps wash off sweat, leaving you more comfortable in bed.

3. Cool Your Extremities

Place your feet, hands, or even your face in cool water before bed. An ice bath for your feet (5–10 minutes) is a powerful way to reduce core body temperature.

4. Use Ice Packs or Cold Towels

Apply cold packs, frozen peas, or wet towels to pulse points such as wrists, neck, and armpits. These areas cool blood flowing through your body, reducing heat more effectively.

5. Mist Yourself With Cold Water

Keep a spray bottle by the bed filled with cold water and ice cubes. Add a drop of lavender essential oil for extra relaxation. Lightly mist your skin before sleep to promote evaporation cooling.

6. Block Out Heat During the Day

Close blinds or curtains in the afternoon to stop heat from building up indoors. Blackout curtains or reflective window coverings can make a big difference.

7. Improve Airflow in Your Bedroom

Fans are highly effective when paired with humidity or a bowl of ice in front of them. If you don’t have air-conditioning, open windows and doors to allow cross-ventilation. 

8. Upgrade Your Bedding

Use breathable sheets (cotton, bamboo, or linen) instead of polyester. Consider cooling pillows or gel mattress toppers designed to regulate temperature.

9. Try Natural Sleep Aids

Supplements like magnesium, L-theanine, or herbal blends (such as Savvy Calm Water) may help calm the mind and body, promoting restful sleep even on hot nights. [6]

10. Practise Relaxation Techniques

Meditation, slow breathing, or light yoga before bed lowers stress hormones and helps you fall asleep faster. Pairing this with cooling methods amplifies results.

11. Avoid Certain Evening Habits

• Vitamin D late in the day – can suppress melatonin.

• Caffeine & chocolate – both interfere with adenosine and melatonin production.

• Heavy workouts – raise body temperature.

• Alcohol – increases heart rate and body heat.
  

• Spicy or heavy meals – digestion generates extra body heat.

• Screens & blue light – delay melatonin release, so switch devices to night mode or wear blue-light blocking glasses.

12. Hydrate Smartly

Sip water throughout the day, but avoid drinking too much right before bed to minimise bathroom trips. Coconut water or electrolyte blends can also help balance hydration during hot nights.

13. Keep Calm & Consistent

Consistency is key. Stick to a regular sleep schedule, even during heatwaves. Your body adjusts better when your circadian rhythm is steady.

The Takeaway

Australian summers can make bedtime feel unbearable, but with these 13 practical tips, you can cool down, relax, and protect your health. Prioritising sleep hygiene during hot weather doesn’t just improve rest—it also supports mood, energy, metabolism, and overall wellbeing.

TL;DR (Too Long, Didn’t Read Summary)

Hot nights in Australia can wreak havoc on sleep, raising stress hormones and disrupting melatonin. Over time, this leads to poor mood, unhealthy cravings, and increased risk of weight gain. To beat the heat, focus on cooling your body before and during bedtime.

Some of the best science-backed methods include: taking a lukewarm-to-cold shower, cooling your feet or wrists in cold water, and using fans with a bowl of ice to improve airflow. Choose breathable cotton or linen sheets, keep blinds closed during the day to prevent heat build-up, and lightly mist your body with cold water before bed.

Equally important are lifestyle adjustments: avoid caffeine, alcohol, spicy meals, and screen time in the evenings, as these all disrupt sleep quality. Supplements like magnesium or natural calming blends (such as Savvy Greens+ Calm) may also help support restful nights.[8]

With consistency and the right strategies, you can enjoy deep, restorative sleep—even during the hottest Australian summer nights.

REFERENCES

[1] Effect of melatonin administration on thyroid hormones, cortisol and expression profile of heat shock proteins in goats (Capra hircus) exposed to heat stress

[2] Chapter 20 - Body temperature and sleep

[3] Cortisol as a sensitive index of heat-intolerance

[4] Sleep deprivation in development of obesity, effects on appetite regulation, energy metabolism, and dietary choices

[5] Effects of poor and short sleep on glucose metabolism and obesity risk

[6] Savvy Calm Water

[7] The Power of Yoga and Meditation in Combating Sleep Disorders

[8] Savvy Greens+ Calm