A good night’s sleep in a gift, especially in the summer heat – here are the best tips for a good night’s sleep When summer temperatures soar, getting a good night’s sleep can feel impossible. More than one in three adults say they don’t get the recommended amount of sleep each night. During hot weather, this struggle intensifies: 46% of people who sleep “typically hot” report subpar sleep, compared to just 29% among those who don’t—an increase of 17%. Tossing, turning, and waking up drenched in sweat is not just uncomfortable—it can also leave you feeling drained the next day. But with the best hacks to sleep in your summer heat, you can cool off and sleep soundly.

Choose Breathable Bedding Your sheets and bedding play a huge role in temperature regulation. Swap out flannel or polyester sheets for light, breathable fabrics like cotton, bamboo, or linen. These materials wick away moisture and allow air to circulate, helping your body cool naturally during the night.

Chill Your Pillow If your head feels hot, the rest of your body will, too. Look for pillows designed with cooling gel or breathable mesh. For a DIY approach, pop your pillowcase in the freezer for 15 minutes before bed. It can offer surprisingly effective, short-term relief.

Use a Fan Strategically A simple box or oscillating fan does more than just circulate air — it can cool your entire body. Place a bowl of ice or a frozen water bottle in front of the fan for a DIY air conditioner effect. Ceiling fans should spin counterclockwise to push cool air down. Try CBD for Sleep Support CBD (cannabidiol), a non-psychoactive compound from hemp, has gained popularity for promoting relaxation and reducing anxiety — two key elements for better sleep. Many users report falling asleep faster and staying asleep longer with CBD oils, gummies, or capsules. Especially in hot, restless nights, CBD may help calm the mind and body enough to ease into sleep more comfortably. Always consult your doctor before starting any new supplement.

“Sleep is when the body does its most critical healing and repair work—physically, mentally, and emotionally. That’s why we developed our Sleep Gummies with such care. The blend of cannabinoids helps calm the nervous system, release physical tension, and encourage deeper rest.” shared Jammie Treadwell, Co-Founder and CEO of Treadwell Farms.

They have gummies which help to promote sleep by marrying fruit and cannabinoids. The two work together to help users fall asleep faster and stay asleep longer. Each gummy also includes real pineapple juice powder to boost natural melatonin production and support the body’s circadian rhythm.

Cool Down Before Bed Lowering your core body temperature before sleep is key. Try taking a lukewarm (not cold) shower about 30 minutes before bed. This helps release heat and signals your brain it’s time to rest. Cold foot baths or damp washcloths on your neck and wrists can also help.

Block the Sun During the Day Preventing heat build-up starts early. Keep curtains or blinds closed during the day to block sunlight. Blackout curtains are especially effective in keeping rooms cool and dark — ideal for better sleep.

Freeze Your Sheets For temporary relief, seal your top sheet in a plastic bag and place it in the freezer for 30 minutes before bed. It won’t last all night, but it can help you drift off faster. Stay Hydrated — But Smartly Drink plenty of water throughout the day, but ease up right before bed to avoid disruptive bathroom trips. Staying hydrated helps regulate your body temperature and prevents overheating. With these simple and effective hacks, you can sleep cool, stay refreshed, and wake up ready to take on the summer days ahead.

The Fresh Toast is a daily lifestyle platform with a side of cannabis. For more information, visit www.thefreshtoast.com.

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