How to Sleep in Hot Weather: 8 Summer Sleep Tips for NZ and Australia

Too hot to sleep? It is one of the most frustrating parts of summer. You go to bed tired, finally get comfortable, then wake up hot, sticky and flipping your pillow over in search of the cool side.

The warmer nights are starting to creep in and while I obviously sleep on my Dream Sleep pillow with the Cool Touch cover, your pillow is only one part of staying comfortable in the heat. So I have pulled together eight actually useful summer sleep tips, including a couple you might not expect. Turns out, your fan may be pointing the wrong way.

Your body naturally cools as it prepares for sleep. When the bedroom, bedding or surface beneath your head holds too much warmth, it can be harder to fall asleep and easier to wake during the night. Around 18°C is often suggested as a comfortable bedroom temperature for sleep, but that can be a tall order during a humid New Zealand night or the height of an Australian summer, especially without air conditioning.

The good news is that you do not have to completely overhaul your bedroom. A few small changes can help you stay cooler at night and sleep more comfortably through warmer weather.

1. Keep the daytime heat out of your bedroom

If you want to know how to sleep in hot weather, start well before bedtime.

Close curtains or blinds on the sunny side of the house during the hottest part of the day. If the air outside is hotter than the room, keeping the windows closed can also help prevent more heat coming in.

Once the outside temperature drops in the evening, open windows and doors where it is safe to do so. Opening windows on opposite sides of the room or house can create a cross-breeze and help move trapped warm air.

It sounds simple, but stopping the room from heating up in the first place is much easier than trying to cool it down at 10pm.

2. Your fan might be pointing the wrong way

This is one of the more unexpected summer sleep tips.

If your bedroom is still hotter than the air outside, try placing your fan near an open window and pointing it towards the window rather than directly at the bed. Open another window on the cooler side of the room or house. The fan can help push trapped hot air out while cooler air is drawn in from the other opening.

If the air outside is cooler and fresh, you can also reverse the fan so it helps bring that cooler air into the bedroom. The important part is creating airflow through the room rather than simply moving the same warm air around.

Once you are in bed, you can reposition the fan so air moves gently across your body. Avoid blasting it straight at your face if that leaves your eyes, nose or throat feeling dry.

3. Give your bed a summer reset

Heavy bedding can make a warm night feel even hotter. Swap thick duvets and winter blankets for light layers you can easily add or remove during the night.

Cotton and linen are popular choices for summer bedding because they feel light and allow more airflow than heavy, tightly woven layers. If you still like something covering you, a breathable sheet can feel much more comfortable than sleeping under a thick duvet.

Do not forget what is underneath the sheet either. A thick or waterproof mattress protector can sometimes add warmth, so check whether yours feels heavy or less breathable. You might be surprised by how much difference that hidden layer makes.

This is also the time to wash your sheets and pillow covers regularly. Fresh bedding will not change the room temperature, but it can feel far nicer when warm nights bring extra sweat and moisture.

4. Choose a cooler-feeling surface under your head

When people search for ways to stay cool at night, they often think about fans, sheets and air conditioning first. But your face and neck spend hours in direct contact with your pillow cover.

If you are constantly turning your pillow over, the surface fabric may be holding warmth or moisture against your skin. A smooth, moisture-wicking cooling pillow cover can make that first point of contact feel much fresher.

The Dream Sleep Cool Touch Pillow Cover was designed for hot sleepers using a smooth Arctic Silver fabric that helps move heat and moisture away from the skin. It is shaped specifically for the curves of the Dream Sleep Orthopaedic Pillow, so it sits smoothly without loose fabric bunching beneath your head and neck.

It will not cool your whole bedroom or stop a hot flush, but it is a simple summer switch for anyone tired of chasing the cold side of the pillow.

What customers are saying about the Cool Touch cover

★★★★★

“Love this!”

“After trying out the pillow and deciding to keep it, I bought some spare pillowcases. This one is by far my favourite. So soft and genuinely cool to the touch. I absolutely love it!”

Tracy, New Zealand

★★★★★

“Smooth and actually cooling”

“This fabric is silky smooth and feels icey cold to the touch.”

Tracy H, New Zealand

★★★★★

“I’m loving the Cool Touch pillowcase. The texture feels nice on my skin and keeps me cool during the night. Washes really well and looks just like new every time.”

Natalie H, New Zealand

See the Dream Sleep Cool Touch Pillow Cover and more customer reviews

For the best result, think about the whole pillow setup. The Dream Sleep Orthopaedic Pillow provides contoured support for side and back sleepers, while the Cool Touch cover changes the surface directly against your skin.

5. Have a lukewarm shower, not a freezing one

An ice-cold shower sounds very tempting when you are too hot to sleep, but colder is not always better. A freezing shower can feel stimulating and may leave your body working to warm itself back up.

Instead, try a lukewarm or comfortably cool shower before bed. The aim is to wash away the heat and stickiness of the day while helping your body relax, not to shock yourself awake.

No time for a shower? Run cool water over your wrists and feet or place a cool, damp face cloth on the back of your neck for a few minutes. These small cooling rituals can become a useful part of your summer bedtime routine.

6. Hydrate during the day, not all at bedtime

Staying hydrated is important in hot weather, but drinking a huge glass of water immediately before bed may replace heat-related wake-ups with trips to the bathroom.

Drink regularly throughout the day, especially after exercise, travel or time outdoors. Then keep a small glass or bottle of water beside the bed for genuine thirst during the night.

If you keep forgetting to drink, fill a bottle in the morning and leave it somewhere visible. It is a small habit, but it is much easier than trying to catch up just before you go to sleep.

7. Move heat-producing habits a little earlier

A heavy meal, spicy food, alcohol or an intense workout close to bedtime can leave some people feeling warmer and more restless.

You do not need a perfect evening routine. Try eating larger meals and completing vigorous exercise a little earlier when you can. If you enjoy a glass of wine in the evening, notice whether it makes you wake feeling hotter, thirstier or more unsettled.

Your own pattern matters. Change one thing at a time and see whether it helps you sleep better in summer.

8. Cool the parts of your body that are easy to reach

If you wake up hot during the night, you do not necessarily need to strip the entire bed or fully wake yourself up.

Try leaving your feet outside the covers, running cool water over your wrists or placing a cool face cloth on your neck. These are easy places to cool without making the whole bed damp or uncomfortable.

Keep a light layer nearby in case the temperature drops towards morning. The goal is to make it easy to adjust without turning a warm wake-up into an hour spent wide awake.

Quick checklist for sleeping in hot weather

Before bed tonight:

• Keep curtains closed during the hottest part of the day.

• Open windows once the outside air becomes cooler.

• Check whether your fan is helping hot air leave the room.

• Swap heavy bedding for light, breathable layers.

• Check whether a thick mattress protector is holding extra warmth.

• Choose light sleepwear and a cooler-feeling pillow surface.

• Have a lukewarm shower rather than an icy one.

• Hydrate throughout the day.

• Move heavy meals, alcohol and intense exercise earlier where possible.

You do not have to make every change at once. Start with the thing that is actually waking you.

If the room feels stuffy, focus on airflow. If the bed feels heavy, strip back a layer. If the warmth seems concentrated around your face and neck, the Dream Sleep Cool Touch Pillow Cover may be the simplest place to begin.

At Dream Sleep Official, I believe better sleep comes from thoughtful details: considered materials, comfortable support and practical changes you can actually live with. Our orthopaedic pillows are designed for side and back sleepers, and our custom pillow covers let you choose the surface that feels best as the seasons change.

Here is to cooler, calmer nights and better mornings this summer.

Fern x

Summer sleep FAQs

Why is it harder to sleep when it is hot?

Your body naturally needs to cool as it prepares for sleep. A hot bedroom or bedding that holds too much warmth can make it harder to fall asleep and easier to wake during the night.

How can I cool my bedroom without air conditioning?

Block sunlight during the hottest part of the day, then open windows once the outdoor temperature drops. Create a cross-breeze and use a fan near a window to help move trapped warm air out or bring cooler evening air in.

What is the best bedroom temperature for sleep?

Around 18°C is commonly suggested as a comfortable bedroom temperature for sleep, although individual preferences vary. During a New Zealand or Australian summer, airflow, lighter bedding and a cooler-feeling sleep surface can help when that room temperature is not realistic.

Do cooling pillowcases really work?

A cooling pillowcase cannot lower the temperature of the whole room, but a smooth, moisture-wicking fabric can provide a cooler-feeling surface against the face and help move moisture away from the skin. Fit matters too, especially on a contoured pillow.

What is the best pillow setup for a hot sleeper?

Look at both the pillow and the surface touching your skin. A breathable pillow construction, supportive shape and smooth cooling pillow cover can create a more comfortable setup for a hot sleeper than focusing on only one feature.

Does memory foam get hot in summer?

Some traditional memory foam can hold warmth because it contours closely around the body. The foam structure, airflow through the pillow, room temperature and pillow cover can all affect how warm it feels.

Are night sweats always caused by hot weather?

No. Feeling warm because the bedroom is hot is different from repeated, drenching night sweats. If sweating is heavy in a cool room, new or unexplained, or regularly disrupts your sleep, speak with your GP or health professional.

Sources and further reading

Sleep Health Foundation: Hot Nights, How to Help Sleep
https://www.sleephealthfoundation.org.au/sleep-topics/hot-nights-how-to-help-sleep

nib Australia: How to Get Better Sleep on a Hot Summer Night
https://www.nib.com.au/the-checkup/mental-wellbeing/sleep/how-to-get-a-better-sleep-on-hot-summer-night