Ah, summer in Brissie! The BBQs are sizzling, the days are longer, and the nights…well, they can be a sticky, restless mess. As the mercury shoots up, so do our sleep woes. Tossing and turning under a ceiling fan that feels more like a hairdryer isn’t exactly the recipe for sweet dreams. And considering we’re in for a hot and humid La Niña summer this year, getting on top of your sleep hygiene now is vital for ensuring you’re well-rested all throughout December and January.
If you’ve found yourself in a nightly wrestling match with your duvet or sprawling out like a starfish trying to stay cool, it’s time to level up your sleep hygiene. With just a few tweaks to your routine (and your bedroom setup), you can improve the coolness and comfortability of your bedroom across these coming summer nights.
Here’s how to keep your cool — literally — and wake up feeling refreshed, even when the Aussie heat is working overtime.
- Rethink Your Sleep Setup
Your sleep space is ground zero for good rest, so start by giving your bedroom a summer makeover. One underrated hero in the quest for better sleep is the humble king bed frame. Why? Because when the temperature rises, so does the need for space. A spacious king-size bed allows you to spread out without kicking your partner, your dog, or both clean off. A big, spacious king bed is a lifesaver when you’re trying to find the cool side of the mattress or avoid sharing body heat.
On top of swapping out your bed frame, consider also investing in a cooling mattress. A mattress with cooling technology or breathable materials like latex can work wonders for keeping you comfortable on humid nights. Pair this new summer-ready mattress with lightweight cotton or bamboo sheets — they’re moisture-wicking, breathable, and don’t trap heat like synthetic fabrics.
It’s also time to ditch heavy winter duvets for a lighter blanket – perhaps even a cooling blanket! The goal is to create a cocoon that’s cool and comfortable, not suffocating.
- Get Strategic with Airflow and Ventilation
In humid weather, the best strategy for comfort is ensuring optimal airflow and ventilation. But if you’re relying on a tired old fan to do all the heavy lifting, it’s time to rethink your airflow strategy. Position your fan near an open window to draw in cooler evening air, creating a cross-breeze effect. If you have fly screens, leave the windows open overnight to allow air flow. Extra points if these are near trees or greenery – also known as natural air conditioning, or passive cooling.
For those unbearably muggy nights, you may also opt to invest in a portable air conditioner. And if you’re ready to invest in a long-term solution, consider ceiling fans or split system units with sleep mode. These not only regulate the temperature but also create white noise, which can help lull you into deeper Zzzs.
- Tweak Your Evening Routine
Summer calls for a bedtime routine that feels as chilled as your favourite beachside cocktail. Start by turning off screens at least an hour before bed. Scrolling through TikTok or binge-watching Netflix not only keeps your neurons firing on all cylinders, but also creates heat (yes those devices can warm up a room quite a bit).
As blue light from our phones, TVs, and computer screens has also been known to affect our circadian rhythm, consistently ditching your screens before bed can help you maintain improved sleep health over the long term. So instead of screen time to wind down, choose low-key activities such as reading, journaling, or stretching.
Then there’s the question of whether to shower in the evening or the morning. Yes, a morning shower can be a great way to refresh yourself after a subpar night of sweaty sleep. But taking a quick shower in the evening can help lower your core body temperature so that you can sleep soundly later. And with a natural cooler bedroom, an evening shower can become a great addition to your summer wind down routine.
- Light Up Your Space (But Keep It Dim)
Natural light is your body’s best friend when it comes to regulating your sleep-wake cycle – which also happens to be the reason why blue light can keep us up. During the day, however, you want to soak up as much of that natural solar blue light as possible so your body can easily transition from day to night.
So during the day, throw open those curtains or blinds and soak up the sunshine. If you’re worried about solar heat transfer through your windows on hot, sunny days, however, then feel free to draw your window coverings on windows that are receiving full sun and rely on shaded windows for your natural light. You may even opt to invest in sunscreen blinds to block harsh sunlight whilst still allowing your home to receive enough natural light during the day.
In the evening, however, draw your blinds and use warm, soft interior lighting that mimics a sunset vibe. This softer lighting can signal to your brain that it’s time to wind down. And just as sunscreen blinds are a great addition to your living spaces, blockout curtains are a summer must-have for your bedroom. These can keep your room cooler by blocking out the sun’s blazing rays, ensuring you’re not getting a wake-up call at 5am from our earlier summer sunrises here in Australia.
- Stay Hydrated (But Time It Right)
Hydration is key to surviving summer, but guzzling water right before bed? Not so much. Waking up at 2am for a bathroom trip isn’t doing your sleep any favours. Instead, aim to drink plenty of water throughout the day, tapering off in the evening.
And while we’re on the topic of drinks, avoid alcohol and caffeine in the hours leading up to bedtime. That refreshing evening beer or late-night iced coffee might feel great in the moment, but they’ll destroy your sleep quality. If you’re craving something cool, try herbal iced tea or infused water with mint and cucumber. Cool, refreshing, and won’t keep you tossing and turning for hours on end.
- Keep Your Body Clock Consistent
It’s tempting to stay up late and sleep in when summer schedules get more relaxed, but your body thrives on routine. With this in mind, try to keep your bedtime and wake-up time consistent, even on weekends.
Doing so can help regulate your internal clock, making it easier to fall asleep and wake up naturally. Midday naps are super tempting, especially when the heat drains your energy — but keep them brief — between 20 and 30 minutes maximum. Anything longer risks messing with your ability to fall asleep at night.
- Declutter and Cool Your Sleep Space
Finally, a cluttered room equals a cluttered mind, which is not the vibe you want when you’re trying to sleep. If you’re prone to clutter, why not take a few minutes every evening to tidy up your space? This little cleaning ritual can also be incorporated into your evening wind down routine. The best approach here is to focus on areas around the bed (the bed itself, night stands, etc.). This decluttering ritual won’t just provide structure to your evening, but can also ultimately aid in your creating and organically maintaining a calming environment that invites relaxation instead of chaos.
Decluttering can actually also help minimise heat sources in your room. By turning off or even removing unnecessary electronics, and clearing space on your bedside tables and other surfaces, you can support airflow in your bedroom and eliminate risks of stuffiness caused by clutter.
Keeping It Cool for The Summer
Summer nights can be brutal anywhere in Australia, but they don’t have to steal your slumber. By making a few key changes, you can create a bedroom that feels like a sleep sanctuary – even in the heat.
Whether it’s rethinking your sleep space, embracing cooler routines, or finding creative ways to beat the heat, a good night’s sleep is absolutely within reach. After all, summer’s better enjoyed when you’re fully recharged and ready to take it on.
