When extreme heat strikes, many struggle to sleep well during extreme heat—but with the right strategies, you can stay cool and rested all night. This guide shares 10 expert-backed tips to stay cool at night—from managing room temperature to using breathable bedding. Discover how Bed Paint’s cooling sleep system help you sleep well, even during heatwaves.
According to global climate data, nearly 4 billion people—almost half the planet—experienced at least 30 days of extreme heat over a single year. From Paris to Phoenix, the “new normal” of heatwaves is here—and it’s disrupting more than just daily life. It’s invading our nights.
Why Extreme Heat Threatens Your Health？
Extreme heat is now one of the leading weather-related causes of death worldwide. According to public health data:
- Heatstroke has a high fatality rate and requires emergency care.
- Chronic conditions like cardiovascular disease, asthma, and diabetes worsen during heatwaves.
- Mental health declines as sleep quality drops, with links to higher rates of depression, suicide, and irritability.
- Pregnancy complications and adverse birth outcomes also spike in extreme temperatures.
Worse yet, the body’s natural cooling mechanism—sweat evaporation—fails when humidity levels soar, creating dangerous conditions where internal temperatures spiral out of control.
How Heat Disrupts Your Sleep？
Sleep is the time when your body cools down and restores itself. But under heat stress, this vital process breaks down. Studies show that:
- Temperatures above 25°C (77°F) prevent the core body temperature from dropping at sleep onset.
- REM sleep and deep slow-wave sleep (SWS) decrease, leading to more frequent wake-ups and poorer sleep quality.
- Sudden heatwaves without time to acclimate cause acute insomnia and increase dependence on sleep medication.
In short: the hotter your room, the worse your sleep—and your recovery the next day.
10 Proven Tips to Sleep Well in Extreme Heat
Cool Your Bedroom
1. Keep the Bedroom Between 20–25°C (68–77°F)
This is the ideal range for sleep. Use fans, AC, or cross-ventilation to keep it steady. Avoid dropping below 17°C as it can also disrupt sleep.
2. Open Windows at Night, Block Heat During the Day
Open windows at night if the outside air is cooler. During the day, close curtains and block direct sunlight to reduce indoor heat buildup.
3. Use Fans Smartly
Fans work well below 40°C (104°F). If using AC, set it to 27°C (81°F) and combine with a fan to feel up to 4°C cooler and save energy.
4. Skip Heat-Producing Appliances
Avoid using ovens, dryers, and dishwashers during the hottest part of the day. Choose cold meals like salads to avoid heating your space.
5. Reduce Humidity
Humidity adds to heat stress. Take cooler showers, wipe surfaces dry, and move indoor plants outside to reduce moisture levels indoors.
Adopt Cool Sleep Habits
6. Hydrate Wisely
Drink plenty of water during the day to support thermoregulation. But reduce fluids an hour before bed to prevent nighttime bathroom trips.
7. Limit Naps
Avoid long daytime naps. If necessary, keep them under 20 minutes and before 2:00 p.m., to avoid disturbing your sleep drive at night.
8. Maintain a Consistent Sleep Schedule
Stick to your bedtime routine—even during heatwaves. Predictability helps signal your brain that it’s time to wind down.
9. Use Light, Breathable Bedding
Swap thick blankets for cooling sheets made of materials like cotton or Lyocell. These are breathable, sweat-wicking, and help maintain comfort.
10. Upgrade to Cooling Sleep Products 👇
Sleep Cooler with Bed Paint’s Cooling Sleep System
At Bed Paint, we believe comfort and temperature control should be effortless—even during a heatwave. That’s why our sleep system is engineered with breathability, moisture management, and cooling as core principles:
🛏️ Cooling Mattress
- Built with ventilated layers to support airflow and moisture evaporation.
- A waterproof yet breathable inner layer keeps you dry without trapping heat.
- The entire surface is designed for sweat-free contact and long-term freshness.
🌬️ Cooling Sheet – Lyocell Magic
- Made from lyocell, known for its superior breathability, softness, and moisture-wicking power.
- The sheet zips around your mattress in seconds, staying flat and wrinkle-free all night—no more overheating under bunched-up fabric.
❄️ Cooling Quilt – Summer Breeze Edition
- Uses ice-silk fabric with breathable filling, creating a lightweight but effective cooling layer.
- Perfect for hot sleepers and summer nights.
🧊 Cooling Pillow
- Features a Lyocell pillowcase paired with gel-infused memory foam, offering a cool-to-touch surface and pressure relief support.
🌐 Want to sleep cooler all summer? Explore Bed Paint’s cooling sleep collection
Extreme heat is real, but sleepless nights don’t have to be. With the right sleep habits and cooling products, you can enjoy deeper rest—even in 90°F+ heatwaves.
