Summer, Sun, Sleepless Nights – Why We Sweat Instead of Dreaming (and What Helps)

For months, we count the days backward. Finally, summer! Goodbye, grey skies! Farewell, wool socks! The winter coat gets shoved to the back of the closet, as if to say, “See you in six months — maybe.”

But as soon as the first heatwave hits, doubts start to creep in: Why exactly were we so excited about this again? Oh right — because we forgot that summer nights can feel less like a romantic starlit dream and more like being stuck in a tropical jungle.

Especially in old buildings or attic bedrooms, falling asleep feels more like an accidental trip to the sauna.

Tropical Night, Round Two

Admittedly, there are nights when cracking open a window brings in a cool breeze and sleep comes easily. But then there are the others — the so-called “tropical nights.” No open window, fan, or desperate prayer to the weather gods can save us then.

And it’s not just the temperature turning us into nocturnal zombies. The light plays tricks on us, too. The sun refuses to set — and when it finally does, it feels like three minutes later it's already beaming straight through the window again. Our sleep hormone, melatonin, just shrugs and says: “Sorry, I’ll be a bit late tonight.”

Summer Joy = Sleepless Nights?

Let’s be honest: our summer habits don’t exactly help, either. In winter, we’re in sweatpants by 6 PM, snuggled on the couch with a hot water bottle. In summer? Total night owls. We stay out late, sip on rosé here, an Aperol there — and suddenly it’s 10 PM and we’re still standing by the grill.Sleep? Wait… what was that again?

Tips for Hot Summer Nights:

• Darken the bedroom: Curtains, blinds, or a sleep mask can help keep your internal clock on track.

• Take a lukewarm shower: A quick rinse with lukewarm water regulates your body temperature and preps you for rest.

• Targeted cooling: A cool foot bath or a damp cloth on your forehead or neck can work wonders.

• Chilled sleepwear: Popping your PJs in the freezer for a few minutes gives you a refreshing head start at bedtime.

• Eat light, stay hydrated: Heavy meals and not drinking enough water can mess with your sleep. Better: a light dinner and plenty of fluids throughout the day.

• Melatonin & herbal helpers: If needed, melatonin products or calming plant extracts can support your sleep rhythm.