Beating the heat: Smart ways to sleep better on humid summer nights

When summer arrives in full swing, especially across India, it often brings with it relentless humidity that can make nights feel sticky, restless, and uncomfortable. 

High humidity not only increases room temperature but also interferes with the body's ability to cool itself naturally through sweat evaporation—making sleep elusive for many. Here’s how you can fight back against muggy summer nights and reclaim your restful slumber.

Also Read: Frizz-free summer: Top hair care tips to combat humidity

1. Choose Breathable Bedding

Opt for bedsheets and pillowcases made from breathable materials like cotton, bamboo, or linen. These natural fabrics allow better airflow and wick away moisture from the body. Avoid polyester or silk, which trap heat and sweat.

2. Cool Down Your Room

• Keep your bedroom as cool as possible by:

• Using fans and air conditioners efficiently.

• Keeping curtains or blinds closed during the day to block out heat.

• Cross-ventilating the room in the evening with windows open if the outside air is cooler.

• Placing a bowl of ice in front of a fan to blow cooler air your way.

3. Take a Lukewarm Shower Before Bed

A lukewarm shower helps to lower your body temperature and wash off sweat, helping you feel fresher and more comfortable before sleep. Avoid cold showers, which can cause the body to generate more heat afterward.

4. Stay Hydrated—but Not Too Much Before Bed

Drinking water during the day helps regulate body temperature, but try to limit intake close to bedtime to avoid nighttime bathroom trips. Coconut water is also a good option to restore lost electrolytes.

5. Wear Lightweight, Loose Clothing

Sleep in light, loose-fitting cotton clothes that don’t cling to your skin. Nightwear that allows airflow can make a noticeable difference in how you sleep on a humid night.

6. Use a Dehumidifier or Air Cooler

In very humid regions of India, especially the coastal belt, using a dehumidifier can significantly reduce moisture in the air, making it easier to breathe and sleep. Alternatively, air coolers with humidity control are a good option for drier regions.

7. Adjust Your Sleep Position

Sleeping with limbs apart rather than curled up can improve air circulation around your body. Also, consider using a cooling pillow or placing your pillow in the refrigerator for a few minutes before bed.

Also Read: Breezy and breathable: Best lightweight fabrics for humid weather

8. Avoid Heavy Meals and Caffeine at Night

Eating spicy, oily, or heavy meals before bed can raise your body temperature and disrupt digestion, both of which make it harder to fall asleep in the heat. Stick to light dinners and herbal teas instead.