Summer Sleep Routines: Small Changes That Make a Big Difference

Written by: Carrie Woodmans

July 17, 2025

Time to read 2 min

🌙Why Summer Sleep Feels Harder

Summer brings long, sunny days—but for many, that also means harder sleep. Between lingering heat, higher humidity, and disrupted routines, it’s easy to feel tossed about in bed. But you don’t have to ride this out.
With just a few thoughtful summer sleep routines —covering habits, environment, and bedding options —you can reclaim those cool, restful nights.

The power of a consistent nightly sleep routine: “Take a warm bath or shower 1–2 hours before bed… this signals your brain it’s time to sleep.” ----- Dr. David Rosen, Sleep Physician,

1. Craft a Calming Evening Routine

Try this:

A lukewarm shower ~30–60 minutes before bed

Put away screens—blue light blocks melatonin

Spend 10–15 minutes reading, stretching, or breathing

Stick to consistent bed/wake times—even on weekends

These small actions help your body settle into summer sleep mode naturally.

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2. Tune Your Sleep Space

Experts agree that bedroom conditions are key for better summer sleep :

Keep it cool (60–67°F / 15–19°C)

Use blackout curtains to reduce heat

Choose light, breathable materials as your summer bedding options —like bamboo or cotton

Let fresh air circulate—via fans, windows, or decluttered space

A calm, airy bedroom promotes deeper summer sleep and mental relaxation.

3. Choose the Right Bedding Options

Your comfort during summer sleep depends a lot on what’s covering you. Three smart summer bedding options include:

Cooling comforter – great for hot sleepers or non-AC rooms
All-season comforter – ideal if you use AC or prefer weight
Sheet + throw combo – for ultra-light summer layering

🌿 Pro tip: Pick natural fibers like bamboo or cotton percale for breathability and moisture-wicking.

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4. Listen to Your Body

Everyone sleeps differently—and that’s especially true in the summer sleep. Customizing your sleep routine to your needs helps.

If you sweat at 3 AM → try a cooling setup
Sleep cold with AC → an all-season comforter may suit you
Different temps in the same bed? Layer or use separate covers

Tracking your habits helps you tune your perfect summer sleep setup.

5. Insights from Experts & Real Sleepers

✅ Dr. Michael Gradisar , Ph.D. – Head of Sleep Science at Sleep Cycle, former Professor & Clinical Psychologist at Flinders University’s Child & Adolescent Sleep Clinic

“Structure is key: open windows early, use fans or AC, take a lukewarm shower before bed, and sleep in breathable pajamas and bedding .”
Dr. Gradisar has authored over 140 scientific studies on sleep disorders, technology use, and circadian rhythms, and has been a keynote speaker at World Sleep conferences Dagsmejan+2GoodtoKnow+2Woman & Home+2 LinkedIn+8Saxton Speakers+8WINK+8 .

✅ Dr. Lindsay Browning , DPhil – Chartered Psychologist & Neuroscientist, founder of Trouble Sleeping , author of Navigating Sleeplessness, trained at University of Oxford , Associate Fellow of the British Psychological Society, member of the British Sleep Society & American Academy of Sleep Medicine

“Evening light disrupts melatonin—dim your lights and use blackout shades to support deeper summer sleep .”
Dr. Browning specializes in insomnia and circadian rhythm research, and regularly advises clinicians and the media

💬 From Our Community

“I switched to the bamboo cooling comforter for summer sleep—no more sweaty wakeups.” — Alyssa, TX
“Our AC is always on, so the all-season comforter gives us the right comfort all night which can give me a better summer sleep.” — Mike & Julia, IL

Both stories show how choosing the right summer bedding options and creating a gentle sleep routine makes a difference to get a better summer sleep.