Sleeping better in hot weather doesn't start at eleven at night, but somewhere in the middle of the afternoon. If your bedroom has been storing up heat all day, you can try as hard as you like in the evening: those walls are working against you. With a few adjustments to your day and your evening, you'll get through the summer nights much more peacefully.
Why you sleep more lightly in summer
To fall asleep, your body temperature needs to drop a little. In a warm room that happens more slowly, so you lie awake longer and wake up more often during the night without knowing why afterwards.
On top of that, most people sleep with the window open in summer. Great for the fresh air, but pollen and dust come in with it. If your nose gets blocked as a result, you unknowingly switch to mouth breathing in your sleep. You only notice the consequences in the morning: a dry throat, a sticky mouth and sometimes a partner telling you that you were snoring.
Cool during the day, not just before bedtime
You get the most out of the things you do during the day.
- Keep curtains or blinds closed as long as the sun is on your bedroom window.
- Air the room early in the morning and late in the evening, when the outside air is cooler than the air indoors.
- Point a fan at the wall at an angle instead of straight at your face. You keep the air moving without dry eyes and a dry nose all night.
- Swap your duvet cover for cotton or linen. They wick away moisture faster than the smooth synthetic fabric many covers are made of.
- Take a lukewarm shower, not an ice-cold one. Cold water actually makes your body hold on to heat.
Around 18 degrees is often mentioned as a comfortable bedroom temperature. If you can't manage that in August, every degree you shave off is a win.
Breathing through your nose makes a big difference
Your nose warms, humidifies and filters the air you take in. If you breathe through your mouth, all of that disappears and your throat dries out. That's exactly why a warm night with a blocked nose feels so restless.
A nasal strip is a simple aid here. The adhesive strip sits across the bridge of your nose and gently lifts the nostrils, so you can breathe more easily through your nose. No device, no noise, and after a minute you won't even notice it. The skin-coloured nasal strips for better sleep are dermatologically tested and rated very good by Dermatest®, so they're also comfortable if you have sensitive skin.
If you also really want to keep your mouth closed, mouth tape for the night is the logical next step. Build it up slowly: first wear it for fifteen minutes on the sofa while watching a series, and only try a whole night once that feels comfortable. If your nose is blocked, skip that evening.
Rinsing away pollen and dry air
Grasses and herbs are still in full swing in August, and a fan running all night doesn't make your nose any less dry. A nasal douche with rinsing salt flushes out dust and pollen with lukewarm water and a salt solution. Do it after a day outside or just before bedtime, and you'll go to bed with a clean nose.
A ten-minute evening routine
You don't have to turn it into a whole ritual. A fixed bedtime, bright lights off and phone away half an hour before sleep, and then that lukewarm shower. If you want to make it something pleasant: place a shower steamer with eucalyptus on the shower floor, as the steam helps your head wind down at the end of a warm day.
The hardest part is usually the most boring: going to bed around the same time every day, even at weekends. Your body loves repetition, especially when it doesn't get dark outside until ten.
When you can't work it out on your own
Do you snore loudly, keep falling asleep during the day, or does your partner notice that you briefly stop breathing at night? Then see your GP about it. Nasal strips and mouth tape are comfort aids, not a solution for sleep apnoea. Let's be honest: that belongs with the doctor, not with a webshop.
Frequently asked questions
Does a fan really help you sleep better in hot weather?
Yes, because moving air makes sweat evaporate faster, which cools your skin. Just don't point it straight at your head, or you'll wake up with a dry nose and dry eyes.
Can I use nasal strips and mouth tape together?
Absolutely, and many people do exactly that. The nasal strip keeps your nose open, the mouth tape keeps your lips gently closed. Start with just the nasal strip and only add the tape once you're used to it.
Can I use the nasal douche every day in summer?
During hay fever season many people rinse daily. Always use lukewarm water with the supplied rinsing salt, never plain tap water, and rinse the bottle well after each use.
What is the ideal bedroom temperature?
Around 18 degrees feels comfortable for most people. If you can't manage that, focus on what you can control: curtains closed during the day, airing at the coolest moments and lighter bedding.
Pick one of these tonight and see how you wake up tomorrow morning.