5 Tipps: Better Sleep in the Heat

Hot summer nights can really mess with your sleep. At SnoreFree, we focus on restful sleep every day and we know that the right small habits can make a big difference, especially when it’s warm.

Here are our top tips for cooler, calmer nights:

Air out early, then keep it dark
Open the windows early in the morning while the air is still cool. After that, keep everything closed and the room dark. That way, the heat stays outside. If you live under the roof, it helps to leave a window slightly open so hot air can escape.

Not too hot, not too cold
The ideal sleep temperature is around 16–18°C (60–65°F). Evening ventilation or a fan with a bowl of water in front can make things more bearable.

Lukewarm showers help
Sounds odd, but it works: a lukewarm shower before bed opens your pores and helps your body release built-up heat. Just gently pat yourself dry afterwards – no need to rub down completely.

Gentle movement before bed
A quiet walk after sunset helps the body ease into sleep mode. Nothing strenuous – just light movement and fresh air.

Cool calm through breathing power
Many people don’t realize how much proper breathing helps – not just with snoring, but with falling asleep in the heat.

At SnoreFree, this is exactly what we focus on: simple exercises that strengthen your airways, reduce snoring, and support natural nose breathing. That helps your body stay hydrated, calm down, and sleep better – even when the air is thick and warm.

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June 23, 2025