Don’t Let the Heat Steal Your Sleep When the warm season arrives, many people wonder how to sleep well in summer despite the heat and light. In fact, “summer insomnia” is real: recent studies (Sleep Medicine Reviews, 2022) show that high temperatures and prolonged exposure to natural light disrupt the circadian rhythm and reduce deep sleep.

At ARTIEM, experts in wellness, we share 9 effective tips to help you sleep better in summer, taking care of your body and mind.

 

1. Keep a Regular Schedule

Going to bed and waking up at the same time every day strengthens your biological clock—even on vacation. This consistency improves sleep quality and reduces summer insomnia, when routines often get disrupted.

 

2. Avoid Using Your Bed for Other Activities

Checking emails, watching series, or using your phone in bed can make it harder for your brain to associate the bed with rest. If you stay awake for too long in bed, get up for a few minutes and return when you feel sleepy.

 

3. Exercise, But Not Too Late

Regular physical activity helps you sleep better, but doing it too late raises your body temperature just when it should start to drop to encourage rest. The ideal temperature for sleeping in summer is between 20 and 24 ºC (68–75 ºF).

 

4. Eat a Light, Early Dinner

Avoid heavy or spicy meals before sleeping. It’s best to eat early and choose easily digestible foods. Sleeping on a full or empty stomach can make rest difficult, especially during hot seasons.

 

5. Reduce Screen Time Before Bed

Blue light from digital devices interferes with melatonin production, which is essential for falling asleep. Turn off screens at least an hour before bedtime.

 

6. Optimize Your Bedroom Environment

A proper environment is key for sleeping well in summer:

  • Silence and darkness

  • Good ventilation

  • And an ideal sleeping temperature in summer between 20 and 24 ºC.

Use fans, light bedding, or even a lukewarm shower before bed to help regulate body temperature.

 

7. Wear Breathable Clothes and Use Natural Fabrics

 

Choose cotton or linen pajamas and fresh sheets that allow ventilation. Avoid synthetic fabrics that increase heat sensation.

 

8. Stay Hydrated During the Day, But Not Right Before Bed

Good hydration helps regulate body temperature, but avoid drinking large amounts of water just before sleeping to prevent night-time bathroom trips.

 

9. Practice Relaxation Techniques

Before going to bed, spend a few minutes doing deep breathing, gentle stretches, or meditation. These are very useful tools to combat stress and summer insomnia.

 

At ARTIEM, We Care About Your Rest, Even in Summer

Our hotels are designed to offer an optimal environment for rest: well-insulated rooms, ergonomic beds, good ventilation, and services designed to help you disconnect.

Sleeping well shouldn’t be a seasonal challenge. With small daily habits, you can reconnect with your wellbeing and sleep deeply—even during the warmest months.