High temperatures, especially at night, can make it harder to fall asleep, cause more frequent awakenings, and reduce sleep quality. Insufficient and poor-quality sleep can contribute to fatigue, reduced concentration, and difficulty functioning during the following day.

Keep the bedroom comfortably cool. Excessive heat can make it harder to fall asleep and disrupt sleep continuity. The temperature at which a person sleeps best may vary from one individual to another and also depends on humidity, clothing, and bedding. During periods of high temperatures, if you use air conditioning, maintain a temperature of around 25°C and avoid excessive cooling.

Ventilate when the outdoor air is cooler. Open windows during the evening, nighttime, and early morning hours, when the outdoor air is cooler than the air inside the room. When the outdoor temperature is higher than the indoor temperature, keep the windows closed. When opening windows, use appropriate protection against insects and other animals where necessary.

Reduce heat buildup in the bedroom during the day. Shade windows exposed to direct sunlight using blinds, shutters, or curtains, and turn off lights and electrical devices that are not essential.

Provide natural shade with greenery. Trees and other vegetation around the home provide natural shade and help reduce heating in the immediate surroundings. Preserving existing greenery and planting new trees are important long-term measures for creating a more comfortable living environment.

Choose bedding suitable for hot weather. On warm nights, avoid thick covers and use a lightweight sheet and bedding made from natural materials, such as cotton, which allow better air circulation.

Choose lightweight, loose-fitting sleepwear, preferably made of cotton or other natural materials that allow better air circulation and help the body cool more easily.

Cool down before going to bed. Taking a lukewarm shower before bedtime can help cool the body and contribute to more comfortable sleep. If you are unable to shower, wash your face, neck, hands, and feet with cool or lukewarm water.

Maintain adequate hydration throughout the day and keep water nearby during the night.

Avoid heavy meals before bedtime. Try to have your last substantial meal 2–4 hours before going to bed, and avoid heavy and difficult-to-digest foods in the evening, as they may make digestion more difficult and disrupt sleep quality.

Avoid alcohol and limit caffeine intake, especially during the 6 hours before bedtime. Research shows that caffeine consumed even several hours before bedtime can make it harder to fall asleep and negatively affect sleep quality and duration.

Create conditions for restful sleep. Darken the room as much as possible and reduce noise and the use of electronic devices before bedtime.

Maintain a regular sleep schedule. Try to go to bed and wake up at approximately the same time, including during periods of hot weather.

Follow official information and recommendations regarding heatwaves and adjust daily activities according to weather conditions.

A comfortably cool bedroom, adequate hydration, and a regular sleep schedule can help promote better-quality sleep and better recovery of the body during periods of high temperatures.