I recently spent a blissful week in Sanur, Bali—beautiful, serene, and oh-so-humid! From the moment I arrived, with a “feels like” 39°C heat, I knew sleep might be a challenge. But as a sleep practitioner, I was ready to put my knowledge to the test.

Everything seemed perfect—tranquil gardens, calming water features, and that crisp, inviting bed. But then I noticed it: the thick, fluffy doona. In tropical heat? Really?

The Science of Sleep and Temperature

Our sleep biology is closely tied to core body temperature. When your temperature stays too high, it disrupts melatonin production, leading to restless, wakeful sleep.

Night after night, I wrestled with that doona—covering up, kicking it off—and woke up tired from my early bird rising. By night three, I decided to acclimatize. Could I get used to the doona? The answer: no.

By night seven, I ditched the doona and slept under a cotton sarong instead. And guess what? It was just right!

Sleep in Layers

The key takeaway? Cool environments are essential for quality sleep. Whether it’s summer or winter, I always layer my bedding:

• Summer: A light sheet and an ultra-thin duvet (so thin, it’s practically the shell).
• Winter: A thin duvet layered with a blanket I can easily add or remove.

If the weather’s hot, I take these steps:
✅ Open a window to catch a cool breeze (when possible).
✅ Pre-cool the room for an hour with air conditioning or a fan.

Tips for Staying Cool While Sleeping

1️⃣ Skip hot baths before bed. They raise your core temperature, delaying sleep onset, no matter how tired you feel.
2️⃣ Co-sleepers, beware! Body heat adds to restless sleep. Summer is a great time to transition kids (or anyone) to their own space.
3️⃣ Stay hydrated. Ensure you and the kids drink plenty of water during the day. Thirst is a common culprit for waking up at night.
4️⃣ Opt for natural fibers. Cotton, bamboo, or polycotton are breathable and cooling, whether it’s your PJs or your baby’s sleep sack.
5️⃣ Cool down your extremities. Hands and feet are your body’s natural “cooling systems,” so don’t smother them under heavy covers.

And for the adventurous—cooling mats aren’t just for pets! I haven’t tried one myself, but they’re worth considering in extreme heat.

Wishing you all happy Summer Sleeping and a Merry Christmas