Most adults still need around seven to nine hours of sleep a night, and while that target doesn’t change with the seasons, warmer weather often means we need to work a little harder to create the right conditions for restful sleep. With hotter nights becoming the norm, it’s getting harder to stay cool and get a good night’s rest.
Prepare for hot nights ahead
Oh, those summer nights. In January 2024, the top of the North Island experienced nights that didn’t drop below 21°C. That heatwave wasn’t a one-off either; 2024 was New Zealand’s tenth warmest year on record. In fact, NIWA says eight of our ten warmest years have been since 2013.
Feeling too hot or too cold can really disrupt the body’s ability to fall and stay asleep. That matters because sleep influences everything from memory and mood to immune function. Experts generally recommend keeping bedrooms between 16°C and 20°C, choosing breathable bedding and wearing lightweight sleepwear to support healthy temperature regulation.
Here are 20 tips to stop you from waking up in an unpleasant sweat at 3am.
1. What you wear to sleep matters
Lightweight and breathable fabrics allow heat to escape rather than trap it against your skin. Cotton, linen and moisture-wicking fibres reduce humidity around the body.
Choosing sleepwear that keeps the air moving can make a noticeable difference in comfort. Going for loose fits can also reduce friction and help your skin stay cooler for longer.
Nocturnal hyperhidrosis – more commonly known as night sweats – might be due to a warm environment. But it might also be due to certain medications, foods and drinks, hormonal changes, stress and anxiety or underlying medical conditions.
Visit a doctor if your night sweats are persistent and don’t stop after you’ve changed your sleep setup. Also visit a professional if you wake up utterly drenched in sweat or if it’s accompanied by other symptoms such as a fever, cough or diarrhoea.
2. If you sleep naked, wash your bedding more often
Sleeping naked can help regulate body temperature, but it also means sweat transfers straight onto sheets.
In hot weather, increasing your washing schedule helps reduce odour and bacteria that accumulate faster. Clean bedding feels cooler and improves the quality of your sleep environment.
Fresh sheets also enhance airflow, creating a more breathable surface against the skin.
3. Soak a flannel in cold water
Targeting pulse points like your wrists, neck, elbows and behind the knees with a cold-water towel or flannel helps the body cool more efficiently.
A cold, damp cloth evaporates slowly, drawing heat from the skin as it dries. It’s an old-school method, but a surprisingly effective one on muggy nights.
Many people find this works best when paired with a fan for maximum evaporative cooling.
4. Repurpose a hot water bottle into a cold one
Fill it with chilled water, or freeze it half-full, and place it at your feet where the body naturally radiates heat. This creates a gentle, sustained cooling effect without the shock of an ice pack.
Sleep researchers often recommend cooling the extremities to help the body relax. Wrapping the bottle in a thin cotton cover prevents condensation from dampening your sheets.
5. Avoid daytime naps
Long naps make it harder to fall asleep at night, especially when temperatures rise and disrupt the circadian rhythm.
Sleep health organisations recommend limiting naps to about 20 to 30 minutes long if you need one at all.
Staying awake during the day increases your chances of a deeper, uninterrupted night’s sleep. A more consistent sleep drive also helps override the discomfort of warm conditions.
6. Stick to your routine
Consistent routines strengthen your internal clock, helping the body prepare for rest even in challenging conditions. Irregular bedtimes can heighten restlessness and reduce sleep quality.
When temperatures are high, structure becomes one of your most effective tools for maintaining healthy sleep. Even shifting your wind-down routine earlier can help offset the lingering evening heat.
7. Limit your use of the oven and other hot appliances
Cooking in the oven or on the stovetop can significantly raise indoor temperatures, particularly in smaller homes. Heat lingers into the evening, making bedrooms feel heavier and more humid.
Choosing cold meals or using outdoor cooking options can keep the house cooler overall. Even switching to a microwave or air fryer can noticeably reduce heat build-up.
8. Drink wisely before bed
Caffeine stimulates the nervous system, making it harder for the body to transition into rest mode.
Many fizzy drinks contain caffeine levels similar to those of coffee, which is easy to overlook in summer.
Cutting back from mid-afternoon onwards gives your system time to settle before bed. Reducing caffeine also helps regulate heart rate, which naturally drops at night.
9. Alcohol disrupts sleep quality
Although a drink can make you feel sleepy, alcohol fragments sleep later in the night and triggers early waking.
It also dehydrates the body, which can worsen the effects of heat. Reducing alcohol in the evening helps maintain a steadier sleep cycle.
Swapping to alcohol-free options can offer the same ritual without the sleep cost.
10. Monitor children’s temperatures carefully
Young children are more sensitive to heat because their bodies regulate temperature less efficiently. Health guidelines recommend keeping children’s rooms between 16°C and 20°C where possible and offering a lukewarm bath before bed.
Establishing calm, cooling habits helps them settle during warmer spells. Lightweight sleepwear and breathable bedding can also make a noticeable difference.
11. Choose breathable fibres for your mattress and bed linen
Natural fibres like cotton, bamboo and wool absorb moisture and encourage ventilation.
Dense foams trap heat, so adding a breathable mattress topper can help if replacing the mattress isn’t an option.
Bedding plays a major role in whether heat stays locked in or escapes. Even switching pillow materials can create a cooler sleep surface.
12. Stay hydrated throughout the day
Hydration affects temperature regulation, which becomes crucial when nights remain warm. Drinking plenty of water, with ice (!!!) if needed, supports the body’s cooling mechanisms.
Being well-hydrated before bed can reduce overnight discomfort. Carrying a water bottle during the day helps maintain this habit without effort.
13. Menthol roll-ons can create a cooling sensation
Products like Tiger Balm or menthol balms stimulate receptors that signal coolness to the brain. They don’t lower core body temperature, but can make warm nights feel more manageable.
A small amount on the temples or neck can offer brief relief. Many people also apply it to the backs of their knees or forearms for a subtle cooling effect.
14. Use fans, airflow and cross-ventilation
Fans don’t cool the air but increase evaporation and move heat away from the skin. Opening windows at opposite ends of the house creates cross-breezes that reduce indoor temperatures.
NIWA data shows that New Zealand’s overnight humidity often exceeds 80% in summer, making airflow crucial. Positioning a fan to push air out of the room can also help expel hot air.
15. Keep your curtains closed during the day
Sunlight heats indoor spaces rapidly, especially north-facing rooms. By keeping blinds or curtains shut, you prevent heat from building up and lingering into the evening.
This simple habit can drop bedroom temperatures by several degrees. Reflective or thermal-backed curtains can boost the effect even further.
16. Try cooling mats or gel pads
Humans increasingly use pet cooling mats, gel pads and water-circulating mats during heatwaves. These materials absorb excess body heat and slowly release it.
Many people find them especially helpful in humid conditions where normal evaporation is less effective. They can be placed under sheets or directly on the bed for targeted cooling.
17. Take a quick cold shower before bed
A brief cold rinse lowers skin temperature and triggers evaporation as you dry naturally. Letting some moisture remain on the body enhances this effect.
It’s a simple, reliable reset when the air feels thick. Using unscented soap can also prevent residue that traps heat.
18. Freeze your bedding
Placing pillowcases or sleepwear in the freezer for a short period creates a refreshing burst of coolness.
While the effect won’t last all night, it offers immediate relief when first getting into bed. Many people use this trick as a pre-sleep ritual during heatwaves.
Sealing items in a bag keeps them fresh and protects them from freezer smells.
19. Eat lighter meals in the evening
Digesting heavy meals generates more internal heat. A lighter dinner reduces strain on the digestive system and helps the body cool more efficiently.
Nutritionists recommend salads, lean proteins and hydrating fruits on hot nights. Eating earlier in the evening also gives the body more time to settle before bed.
20. Turn off lights that emit heat
Incandescent bulbs and older LEDs can produce noticeable warmth. Switching off lights earlier or using low-heat settings helps reduce the room’s temperature.
Dimming the environment also signals to the brain that it’s time to wind down. Even substituting bedside lamps for fairy lights can significantly reduce heat output.
