It is 2 am, the bedroom temperature is 27°C, and sleep still feels impossible. Sleeping during a heatwave can be a real challenge, but a few simple changes can make all the difference.

Here is why: your body needs to lower its core temperature by around 1°C before you can fall asleep. When the air remains hot throughout the night, this natural cooling process is disrupted, leading to restless sleep and frequent wake-ups.

The good news is that there are several ways to sleep better in hot weather. You can cool down your bedroom, choose more breathable bed linen and adjust a few evening habits. Here is how to enjoy cooler, more comfortable nights, even when the temperature refuses to drop

Why choosing the right bed linen matters during a heatwave

Without air conditioning, it is not always possible to bring your bedroom down to the ideal sleeping temperature. However, you can control what remains in direct contact with your skin throughout the night: your bed linen.

Not all fabrics perform in the same way during hot weather. Synthetic fibres tend to trap heat and moisture against the skin. Natural fibres such as washed linen and cotton gauze do the opposite: they help wick away perspiration and allow air to circulate. This is why they are described as thermoregulating.

Breathable, thermoregulating bed linen helps your body release moisture during the night, reducing feelings of heat, stickiness and discomfort. These are exactly the qualities to look for when choosing premium bed linen for summer.

At Kalani Home, washed linen offers all these benefits. Its airy fibres and natural thermoregulating properties make it feel cool against the skin, even during an intense heatwave. Washed linen also has naturally antibacterial qualities, which are particularly useful when perspiration becomes unavoidable.

Which bed linen should you choose for different summer nights?

Type of night	Recommended material	Why choose it?
Intense heatwave	Washed linen flat sheet without a duvet	Maximum freshness and excellent breathability
Moderately warm night	Cotton gauze duvet cover	Lightweight, airy and naturally breathable
Sensitive skin	GOTS-certified organic cotton percale	Smooth, breathable and gentle against the skin

Should you sleep without a duvet in summer?

We have designed an ultra-light natural summer duvet that is ideal for summer nights.

Its lightweight, breathable construction and reduced filling provide the comforting feeling of being covered without causing overheating. It offers the perfect balance between the comfort of a duvet and the freshness of a simple sheet.

During an intense heatwave, however, a flat sheet in washed linen or cotton percale will usually be more than enough.

What is the ideal bedroom temperature for sleeping in summer?

The temperature to remember

The ideal bedroom temperature for sleep is between 16°C and 19°C. Once the temperature rises above 24°C, the amount of deep sleep can decrease significantly. Above 28°C, waking up during the night becomes increasingly difficult to avoid.

During a heatwave, reaching 19°C without air conditioning may be unrealistic. The aim should therefore be to cool the bedroom as much as possible before going to bed and to choose breathable sheets that are suitable for hot weather.

How to sleep better during a heatwave: a quick overview

Element	Summer recommendation
Bedroom temperature	Between 19°C and 24°C where possible
Shutters and curtains	Keep them closed during the day and open them at night when the outdoor air is cooler
Ventilation	Air the room early in the morning and late in the evening only
Bed linen	Choose breathable natural materials such as washed linen, cotton gauze and cotton percale
Duvet	Use a lightweight summer duvet or sleep under a sheet alone during a heatwave
Shower	Take a lukewarm shower rather than a cold one before bed

What you should never do during a heatwave

Opening the windows wide in the middle of the day often allows hotter air to enter the room, particularly in cities. This immediately cancels out any cooling achieved overnight or during the early morning.

Another habit to avoid is pointing a fan directly at your face throughout the night. This can dry out your eyes and throat. It is better to direct the fan towards a wall or use its oscillating setting to circulate the air more gently.

Other habits that can help you sleep better in summer

Your evening meal can also affect your sleep, although its impact is often underestimated. A large or very spicy meal can increase your body temperature around bedtime. A lighter meal eaten a few hours before going to sleep makes it easier for your body to cool down naturally.

Hydration is equally important. Drinking water regularly throughout the day, rather than consuming a large amount just before bed, helps your body regulate its temperature more effectively during the night.

Finally, a lukewarm shower before bed works better than a cold shower, even though this may seem counter-intuitive. Cold water causes the blood vessels to constrict, which can make it harder for the body to release heat. Lukewarm water supports a more gradual reduction in body temperature.

In summary: how to sleep well during a heatwave

Sleeping well during a heatwave depends on two simple strategies: limiting the amount of heat that enters the bedroom by ventilating at the right times and keeping shutters closed during the day, and choosing bedding and sheets that genuinely breathe.

Washed linen, cotton gauze, cotton percale and a lightweight summer duvet can all help create a cooler and more comfortable sleeping environment. These small changes can make a significant difference to the quality of your sleep during hot summer nights.

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