Summer Sleep Tips (That Actually Work)

When the temperature rises, good sleep tends to suffer. If you’re tossing, turning, and waking in a sweat, you’re not alone. But there is a way to sleep deeply even in the heat. Here are 12 expert-backed, Dreem-approved tips to help you rest and recover no matter how high the temperature climbs.

1. Switch to a Summer-Weight Duvet

If you're still sleeping under your winter tog, now’s the time to swap it. Choose a duvet between 2-4.5g, ideally filled with natural fibres like silk or cotton. You’ll sleep cooler, and your nervous system will thank you.

2. Side-Sleep to Stay Cool

Your sleep position affects your body’s ability to release heat. Try sleeping on your side and keep your hands and feet outside the covers to help regulate temperature.

3. Choose Breathable Bedding and Nightwear

Synthetic fabrics trap heat. Instead, opt for linen or organic cotton sheets, and wear light, loose-fitting PJs that allow your skin to breathe. Think cool, calm, and naturally thermoregulating. 

4. Keep Your Room Dark (And Cool)

Sunlight through the windows will turn your bedroom into a sauna.  Shut blinds and curtains during the day, and open windows in the evening for airflow. Ideal sleeping temp?  16-19°C.

5. Fan it Right

No air con? No problem. A fan does the trick – it will also double up as a white noise machine. Here’s a hack….Put a shallow bowl of ice in front of it for a DIY cool breeze.

6. Move Earlier, Move Smarter

Intense evening workouts can spike your core temperature and keep you awake. Try gentler movement like stretching, walking, or breathwork after dark. Or do your high-energy sessions earlier in the day.

7. Rinse Off (Lukewarm is Best)

A lukewarm shower or bath helps your body cool down more efficiently than ice-cold water. It supports a gradual drop in body temperature ideal before bed.

Pair with: Into the Deep CBD Bath Oil
Infused with calming botanicals and CBD, this dreamy soak helps you unwind from the inside out.

8. Massage In a Moment of Calm

Among the Stars CBD Body Oil is your go-to here.
Light, fast-absorbing, and made to calm the nervous system, it delivers silky skin and deep body recovery without the heaviness.
Try it post-shower, fresh from the fridge, and inhale deeply as you apply.

9. Hydrate (But Not Too Much Before Bed)

You sweat more in summer, so stay topped up. But ease off just before bedtime to avoid middle-of-the-night bathroom visits.
Replenish electrolytes naturally with leafy greens, bananas, and pumpkin seeds. 

10. Lighter Dinners, Better Sleep

Heavy meals heat the body and disrupt deep sleep. Eat earlier and opt for lighter, protein-rich dinners. Leave at least 3 hours between your last big meal and bed.

11. Skip the Afternoon Caffeine and Evening Cocktails

That iced latte at 4pm or glass of rosé at 9pm? Not helping. Both disrupt your body’s natural temperature regulation. Stick to a midday caffeine cut-off, and sip smarter in the evenings.

12. Chill Your Products

For an instant cool-down, pop our Bed Balm or Among the Stars body oil in the fridge. Massage into pulse points or tired legs for a soothing, cooling sensation pre-bed.

13. Hack the Heat

These hacks really DO work:

+ Fill your hot water bottle, freeze it & and pop it between your sheets. Our favourite hack.

+ Put socks in the freezer for 30 minutes and wear to bed (yes, really).

+ Lay a damp flannel on your forehead or the back of your neck.

Bonus Tip: Don’t Skip Your Wind-Down

A strong nighttime ritual is your secret weapon. Try layering The Z’s Bath Soak, chilled Among the Stars Body Oil, and a few drops of CBD Night Drops under your tongue. Even in the heat, it’s your passport to calm.

Explore our Summer Sleep Edit to stay cool, calm, and well-rested.