There’s a reason why hotel sleep is the best sleep. The air-conditioner is set to sub-arctic temperatures. The curtains are thick enough to keep the room cloaked in darkness, and being in vacation mode means the stressors of work and life are miles away.
Sleeping at home—especially during the summer—is a different story. AC can only do so much in a heat wave. And even if you’re lucky enough to have central air, there’s a good chance that your bedroom still feels stuffy. In both cases, summer is typically spent tossing and turning, sweating through your sheets. Even if you can’t control the temperature outside, there are ways to lower both your body temperature and the temperature in your room. We got sleep doctors to share their best tips for how to sleep in hot weather.
What is the ideal temperature for sleep?
In a perfect world, your bedroom temperature would remain anywhere from 60℉ to 67℉ year-round. “The sweet spot for most adults is roughly 65°F to 67°F, though the range runs from 60 to 67°F depending on the individual,” says Ellen Stothard, PhD, a sleep and circadian scientist and the chief science officer at Rebis Health.
Dr. Stothard explains that the body’s natural circadian rhythm causes the body’s temperature to naturally drop at night. “That cooling is what signals the brain it’s time to sleep, and if the environment is too warm, it can disrupt this process, leading to fragmented sleep or difficulty falling asleep at all,” she says.
She adds that research from sleep studies, such as this 2026 study in Building and Environment, shows that sleeping in an environment that is too hot can disrupt sleep continuity, increase wakefulness, and shorten periods of both REM and deep sleep, which are the stages most critical for cognitive restoration and physical recovery.
Scott Rosenberg, MD, a sleep medicine doctor at Inspira Health, explains that in the evening, the pineal gland (located in the center of the brain) releases melatonin, which lowers body temperature and primes the body to sleep. But if the core body temperature stays elevated, the memo that it’s time to sleep gets lost.
How to sleep in hot weather
Sometimes, it’s just not possible to keep your room in the ideal range of 60℉ to 67℉. Fortunately, that doesn’t mean that you’re destined to suffer through sleepless nights until September. Here’s what you can do to cool yourself down, according to sleep doctors.
1. Make sure you have the right bedding
The sheets and blankets that make you feel cozy in December can be stifling during the summer. All three sleep doctors we talked to say that natural fibers, such as linen, cotton percale, and bamboo-derived fabrics, are the best materials for summer bedding. Roger Washington, MD, FAAFP, the medical director and founder of the Sleep to Live Well Foundation, explains that these fabrics are the most breathable and least likely to trap heat.
If you’re opting for cotton sheets, Dr. Washington says that the thread count matters. Contrary to what you may think, a high thread count isn’t always better—and it’s actually something to avoid when it comes to summer bedding. “A high thread count means the weave is tighter, which forms an insulation barrier to keep heat in,” he says. With that in mind, if you’re shopping for cotton summer bedding, go for a low thread count, between 200 and 400.
2. Precool your room
Sunlight shining through your bedroom windows is going to make your room hotter. With this in mind, Dr. Rosenberg recommends precooling your room a few hours before bed by lowering the blinds and curtains. If you have a fan, he says to fire it up, even if you’re still going to be awake for a few hours.
