16 ways to sleep well when it’s hot

Summer brings longer days, holidays and more time outdoors. But when temperatures rise, getting a good night’s sleep can become more difficult.

If you use continuous positive airway pressure (CPAP) therapy for sleep apnoea, hot and humid nights may sometimes make your usual sleep routine feel less comfortable. You might notice a warmer bedroom, sticky bedding or extra moisture around your mask.

Why hot weather can affect sleep

Your body naturally lowers its temperature as you prepare for sleep. When your bedroom is too warm, this cooling process can be disrupted, making it harder to fall asleep and stay asleep.

Many people find themselves waking more often during hot weather, feeling restless or uncomfortable. For people living with sleep apnoea, interrupted sleep can feel especially frustrating when they are already working to improve their sleep quality with CPAP therapy.

Fortunately, a few simple changes can help you stay cool and comfortable while continuing your CPAP therapy throughout the summer.

16 tips for sleeping better on hot nights

1. Let cooler air into your bedroom

If the temperature outside is lower than the temperature in your bedroom, open windows in the evening to encourage airflow. Fresh air can help remove trapped heat and make your room feel less stuffy.

2. Keep direct sunlight out during the day

Bedrooms can quickly heat up when exposed to strong sunlight. Closing curtains, blinds or shutters during the hottest part of the day can help keep indoor temperatures lower and create a cooler sleep environment.

3. Choose lightweight, breathable bedding

Heavy duvets and thick blankets can trap body heat, making it harder to stay comfortable overnight. Consider switching to lighter bedding and breathable materials such as cotton or linen, which allow air to circulate more freely and help reduce heat and moisture build-up during the night.

4. Avoid alcohol close to bedtime

While a cold drink may seem refreshing on a warm evening, alcohol can contribute to dehydration and may disrupt sleep quality later in the night. On hot nights, limiting alcohol before bed may help you stay more comfortable and support more restful sleep.

5. Stay hydrated throughout the day

When temperatures rise, your body loses more fluid through perspiration. Drinking enough water throughout the day supports your body’s natural cooling processes and may help you feel more comfortable at bedtime.

6. Take a cool shower before bed

A cool or lukewarm shower before bedtime can help lower your body temperature and wash away perspiration from the day. Many people find it easier to relax and settle into sleep afterwards.

7. Make the most of a fan

A fan can improve airflow and help prevent your bedroom from feeling stuffy. For an extra cooling effect, some people place a bowl of chilled water or ice in front of the fan.

8. Wear lightweight sleepwear

Loose-fitting sleepwear made from breathable fabrics can help your body release heat more effectively. The fewer layers trapping heat, the more comfortable you may feel.

9. Reduce heat from lights and electronics

Turning off unnecessary lights and electronics before bed can help keep your bedroom cooler. Reducing screen exposure before bedtime may also support healthier sleep habits.

10. Create a consistent bedtime routine

Hot weather can make sleep feel unpredictable. Going to bed and waking up at similar times each day helps reinforce your body’s natural sleep-wake cycle and may improve sleep quality.

11. Keep your CPAP equipment clean

Warm weather can increase perspiration and moisture build-up. Regularly cleaning your mask cushion, tubing and humidifier chamber according to the manufacturer’s instructions can help keep your equipment feeling fresh and comfortable.

12. Review your humidifier settings

Humidity levels often change during summer. If you notice excess moisture, condensation or discomfort, speak with your doctor or equipment provider about whether your humidifier settings should be adjusted.

13. Keep your CPAP machine away from heat sources

Avoid placing your CPAP machine in direct sunlight or near sources of heat. Whether it’s summer sunshine or a radiator in winter, keeping your equipment in a cool, well-ventilated area may help maintain comfort and performance¹.

14. Check your mask fit more often

Heat and perspiration can sometimes affect how a mask feels on the skin. If your mask feels uncomfortable, slips more than usual or leaves marks, it may be worth reviewing the fit with your equipment provider.

15. Consider whether your mask is right for summer

Some people may find that warmer weather changes how their mask feels overnight. If comfort has become a challenge, it may be worth discussing alternative mask options with your equipment provider.

16. Keep your CPAP routine going

When temperatures are high, it can be tempting to skip a night of CPAP therapy. However, consistent use remains important throughout the summer. Small adjustments to your sleep environment or equipment can often help improve comfort while allowing you to continue benefiting from therapy.

Looking for added comfort on warm nights?

As temperatures rise, some people may feel changes in their overnight mask comfort. The AirTouch™ N30i nasal mask features a soft, breathable fabric cushion that helps manage moisture and may help keep skin feeling cool and fresh throughout the night.^1,2 Its tube-up design also keeps tubing out of the way, allowing you to move more freely as you sleep.

Stay consistent with your therapy this summer

Hot weather can make sleep more challenging, but it doesn’t have to interrupt your CPAP routine.

Small changes to your sleep environment, bedtime habits and equipment setup can help you stay comfortable while continuing your therapy. Every night of CPAP use supports your ongoing treatment and helps you maintain the sleep improvements you’ve worked hard to achieve.

Need additional support?

If you’re experiencing ongoing CPAP comfort issues, speak with your doctor or equipment provider. They can help review your equipment, discuss mask options and recommend adjustments that may support a more comfortable night’s sleep.

References:

1. Resmed external 90−day study of 120 patients conducted between 31/05/2023 and 06/11/2023. Data on file; ID A5454700
2. Resmed internal test report. Data on file; ID A5500551
3. Operating temperature. +5°C to +35°C Note: The airflow for breathing produced by this therapy device can be higher than the room temperature. Under extreme ambient temperature conditions (40°C) the device remains safe. Please refer to the user guide for more information.

Disclaimer:

This blog post contains general information about medical conditions and treatments. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. The information is not advice, and should not be treated as such. You must not rely on the information on this website as an alternative to medical advice from your doctor or other professional healthcare provider. 

 If you have any specific questions about any medical matter, you should consult your doctor or other professional healthcare provider. If you think you may be suffering from any medical condition, you should seek immediate medical attention. You should never delay seeking medical advice, disregard medical advice, or discontinue medical treatment because of information on this website. The views expressed on this blog and website have no relation to those of any academic, hospital, practice, or other institution with which the authors are affiliated and do not directly reflect the views of Resmed or any of its subsidiaries or affiliates.

PROMOTIONAL MATERIAL – CE-marked medical devices (CE0123). Manufacturer: Resmed. Local contact: Resmed. Please refer to the instructions for use for relevant information related to any contraindications, warnings and precautions.