Science-backed strategies to help you stay cool, calm, and reclaim your rest when the heat won’t quit.
Summer should feel energizing—not exhausting. But summer nights in the Pacific Northwest aren’t what they used to be. With average nighttime temperatures in Portland up 3.7 °F since 1970, it’s getting harder to cool down and settle into quality sleep.
With just a few intentional tweaks, you can support deep, restorative sleep and help your body beat the heat of season with strength and ease.
Here are science-backed ways to sleep better during the high temps of summer:
1. Cool Down Before You Lie Down
Your body temperature naturally drops as you prepare for sleep.
Help it along with a lukewarm (not cold) shower about 60–90 minutes before bed.
Paradoxically, this cools your core by drawing heat to the surface, allowing for a deeper temperature drop later on.
Pre-Bed Sleep Hack: A cold washcloth on your neck or feet can also help cue your nervous system into relaxation mode.
“Sleeplessness is more than just an inconvenience.Lack of proper restoration affects our immunity, metabolism, stress hormones, and pain perception.”
~ Dr. Ryan Wood
2. Upgrade Your Bedding
Your body naturally cools down at night to initiate deep sleep, but heavy or heat-trapping bedding can disrupt this process—leading to more tossing, turning, and less time in the restorative stages your body needs for hormone regulation.
If you’ve ever woken up in a puddle of sweat, your bedding might be working against you. Try:
Moisture-wicking or bamboo sheets
Lightweight, breathable cotton blankets
Gel-infused or breathable foam pillows
Cooling mattress pads that circulate air or wick away heat
“With lack of sleep, sex hormones like estrogen and testosterone will fluctuate or go off-balance, which can lead to low sex drive or problems with fertility and erectile dysfunction.”
~ Dr. Ryan Wood
3. Time Your Workout Just Right
Late workouts can stall your body’s natural melatonin release—your built-in sleep signal.
Try to finish your workouts at least 3 hours before bedtime.
When timed right, physical activity helps you fall asleep faster, sleep more deeply, and wake up feeling refreshed.
But exercising too close to bedtime can raise your core temperature and delay melatonin production.
Exercising to close to bedtime can rev up your heart rate, body temperature, and stress hormones—making it harder to wind down.
Melatonin is like your body’s natural bedtime cue, telling your brain it’s time to power down.
Late workouts can hit the pause button on that signal, making it harder to drift off when you want to, so…
Schedule your workouts to wrap up in time to hit the showers and wind down before bed. Consider adding reading or journaling to your night time routine.
You’ll give your body time to cool down and transition into rest mode, helping you drift off more easily and sleep more soundly.
4. Create a Cross-Breeze
Airflow is essential. Crack two windows across the room from each other and place fans strategically to pull cooler air in and blow warmer air out.
Don’t have A/C? Try this DIY hack – place a shallow tray of ice or even a frozen water bottle in front of your fan to create a cool mist effect.
5. Hydrate Early, Not Late
Drink water consistently throughout the day—but ease up in the last two hours before bed to avoid sleep interruptions.
Bonus: staying well-hydrated supports thermoregulation and reduces heat-related tossing and turning.
“We know lack of sleep can make us feel less motivated to exercise. But did you know: it also upsets the balance of hormones that regulate appetite? When brains don’t receive those signals that we’re full, it’s easier to overeat.”
~ Dr. Ryan Wood
6. Keep the Lights (and Devices) Low
Light—and especially blue light from screens—disrupts melatonin, which plays a key role in sleep onset and body temperature regulation.
Dim your lights in the hour before bed and consider using blue light filters or amber glasses if you’re using devices.
Better yet, keep your phone out of the bedroom – to decrease the likelihood of sleep fragmentation and poor sleep quality. Keeping your phone out of the bedroom or out of reach also encourages a calmer, more mindful start to the day—which can also improve your sleep-wake rhythm long-term.
7. Prep Your Sleep Environment
You don’t have to cool the whole house—just the space where you recover.
In extreme heat, cool just one room and make it your sleep sanctuary.
Key steps to take: Close the blinds during the day, use blackout curtains, and run a fan or A/C unit a few hours before bed.
“Chronic sleep loss can lead to getting sick more often or taking longer to recover from illnesses. That’s partially because when we sleep, our bodies produce cytokines, small proteins that strengthen our immune system to fight off infection and viruses.”
~ Dr. Ryan Wood
8. Get Enough Healthy Sun
Summer is really the best time to get outside and help your body produce the Vitamin D it needs to stay healthy.
Daily sun exposure will help you sleep better—by boosting melatonin timing, supporting vitamin D production, improving mood, and anchoring your natural sleep-wake cycle. The more regular your sleep pattern, the healthier your immune system becomes.
To ensure you get enough ‘safe sun’ this summer, download:
Better sleep doesn’t happen by accident—it’s the result of small, intentional choices that put your health first.
Whether it’s upgrading your bedding, adjusting your workout timing, or rethinking your evening routine, every step you take moves you closer to truly restorative rest.
Visit NW Regen to learn more about ways to support your whole-body health, so you can drift off easier, wake up refreshed, and enjoy more nights of sweet dreams.
Here’s to taking the steps needed to ensure your sleep patterns stay stable this summer and your body stays in peak condition.
We look forward to seeing you in the clinic soon. Be sure to reach out to us with any questions and book your mid-year check-in.
