Summer is Here! How to Prepare Your Bedroom for Optimal Sleep

A few simple steps can ensure you achieve the best sleep of your life this summer.


While summer brings its own joys, such as warmer temperatures and extended sunlight, it also

requires some necessary adjustments to maintain your sleep quality. Research shows that there

is an ideal temperature for sleep. When the temperature is too high, it takes longer to fall

asleep, and once sleep is achieved, it occurs in segments or is fragmented. (Source: The

National Sleep Foundation)

Cool your room

Prepare during the day by avoiding a heat build-up in your home. Adjust your thermostat 4-5

degrees less than your usual temperature two hours before bedtime. Close your blinds or

curtains to block the sun, and close the windows if the temperature outside is higher than your

inside temperature. (Insulated blackout curtains can keep your bedroom dark and cool in the

summer while helping to lower your electricity costs.)


Many people find fans helpful during the summer. Use a ceiling fan if you have one, or use a

portable fan. A little known tip: Fill a bowl with ice and place it in front of a room fan. The breeze

over the slowly-melting ice will send chilled water vapor into the air in front of the fan. Combined

with the fast-moving air, you’ll get a nice, chilly breeze until the ice melts!

Swap Out Your Sheets & Bedding

Replace your duvet with a linen duvet cover or comforter. Linen is a breathable fabric as it's made from a looser weave and will ensure a cooler night’s sleep while keeping warm air from getting trapped next to your body while you sleep. 


Also, feel free to skip the top sheet during this season as it adds another layer of fabric, making you feel even more heat at night. Choose lighter-colored linens as regardless of the actual temperature, lighter colors trick the mind into thinking it's cooler.


Help Your Snoring Bed Partner

While snoring can be a year-round problem, there’s no time like the present to correct it if you want to enjoy your summer. Gift your bed partner a ZQuiet 2-Size Comfort System. The ZQuiet 2-Size Starter Pack provides two separate mouthpieces that advance the lower jaw. It moves the jaw forward and widens the airway to effectively quiet the snoring sounds, earning you and your spouse a better night's sleep. Or, try another of our snoring solutions, from nasal dilators to snore-cancelling earbuds.

Stay Hydrated

Being properly hydrated plays an important role in regulating your body temperature. With hot weather, you're at higher risk for dehydration as you sweat.


Drink water and non-caffeinated drinks throughout the day and keep cold water next to your bed so you have a refreshing drink when needed. Try adding fresh fruit to water for a summery flavor burst. Using an insulated stainless steel water bottle will keep your drinks cool all night and you’ll wake up to some early morning H2O.