Struggling to sleep on hot summer nights? You’re not alone. Delicia shares why good sleep is key for weight loss and energy, and gives you simple, practical tips to stay cool, get better rest, and wake up ready to enjoy your summer days.
Hey Healthi friends! I don’t know about you, but for me, summer nights sometimes turn into a sweaty, restless struggle instead of peaceful sleep. Colorado Springs has been so hot lately! I love these long summer days, but when that evening heat settles in, my cozy bedroom can feel more like a sauna than a sanctuary. And let’s be real, being exhausted just steals the fun from those gorgeous sunny hours we wait all year for!
We all know how important sleep is for everything: our mood, our energy, our food choices, even whether we feel up for that workout or not. But when the temps refuse to drop, catching those precious Zzz’s can feel impossible.
Here’s the thing: sleep isn’t just a “nice to have.” It’s a cornerstone of your health and weight loss journey. When we’re well-rested, we’re more likely to make mindful food choices and have the energy to move our bodies. Sleep helps regulate the hormones that control hunger and fullness, which is why cravings for sugary, high-calorie foods often skyrocket when we’re tired. It’s also when your muscles repair, your mind resets, and your metabolism stays on track, making it easier to lose or maintain weight. Chronic sleep deprivation, on the other hand, can increase stress levels and make it harder to reach your goals.
I’ve been testing a few tricks lately, and I figured it was worth sharing what’s actually helped me get better rest when summer just won’t quit. Because you deserve to feel energized, clear-headed, and ready to make the choices that support your goals, even on those hot summer nights. Let’s help you get the restful sleep your body needs to thrive, so you can wake up feeling refreshed and ready to take on each sunny day ahead.
This one’s the biggie. Our bodies naturally want to cool down to sleep, so a warm room works against us. I swear by fans. Point one right at your bed, and maybe another pulling hot air out the window. If it cools off at night where you live (it often does here in COS!), crack open those windows for a cross-breeze. If it’s still toasty out, keep them closed during the day and draw the blinds to lock in whatever cool air you’ve got. When I was in college down in New Mexico, I’d even stick a bowl of ice in front of my fan for instant DIY AC. And if all else fails, a quick lukewarm or cool shower before bed can work wonders too.
Seriously, less is more when it comes to summer sleepwear (or no sleepwear, no judgment!). I’ve swapped my flannel for lightweight cotton PJs and stashed the heavy duvets until fall. I stick with a thin sheet or a light blanket that I can kick off if I get too warm in the middle of the night.
Summer means late dinners on the patio, extra BBQs, maybe that second glass of wine that’s so tempting, but heavy meals or too much alcohol right before bed can really mess with sleep. I try to wrap up dinner a couple hours before bed, and if I’m sipping wine, I cut it off early. Trade that last glass for a calming herbal tea or some fruit-infused water instead. Your body will thank you.
Those long summer days are dreamy, but the late light can fool your brain into staying up way too late. Blackout curtains are a game-changer. Or if you don’t have them, a simple eye mask works too. Darkness signals your body to make melatonin so you can drift off easier.
I know, summer’s for bonfires and late nights and sleeping in. But our bodies love routine. Try to go to bed and wake up at about the same time every day, even on weekends. It keeps your internal clock happy and makes falling asleep on those hot nights less of a fight.
Getting good sleep when it’s blazing outside can feel like a mission, but a few simple tweaks can really help you catch more of those blissful Zzz’s. After all, a well-rested us is a happier, more energetic, more Healthi us, ready to soak up every bit of summer fun without running on empty.
July 25, 2025
