Sleeping well during summer can be a real challenge, especially when nighttime temperatures barely drop and the air feels thick and still. Across Southern Europe, particularly Spain, the heat has reached record-breaking levels, with parts of the country experiencing scorching temperatures as high as 46°C (114°F). This isn’t just uncomfortable—it’s a serious barrier to quality sleep.
Why It’s So Hot—Especially in Spain
Urban areas trap even more heat due to concrete structures and limited green space, creating what’s known as the urban heat island effect, making cities like Seville and Córdoba feel even hotter after sunset.
These extreme temperatures don’t just make you sweat—they also disrupt your body’s natural ability to cool down, which is essential for falling and staying asleep.
Why Heat Affects Your Sleep So Much
Your body temperature naturally dips before bedtime as part of the circadian rhythm, signalling it’s time to rest. But when the surrounding air is too warm, your body struggles to cool down, preventing you from entering deep, restorative sleep stages. This leads to tossing, turning, and waking up feeling unrefreshed.
The Surprising Culprit: Hot Slippers and Overheating Feet
Believe it or not, your feet play a big role in sleep regulation. Wearing hot slippers or socks too close to bedtime can trap heat and interfere with your body’s effort to cool down. While keeping your feet slightly warm can help in cold months, in the summer, it’s the opposite. Overheated feet can keep your entire body too warm, disrupting your sleep onset and quality.
How to Stay Cool and Sleep Better
- Ditch the warm slippers: Go barefoot or use breathable sleep footwear in summer.
- Sleep with cooling technology: CoolNights.store offers smart cooling solutions like our CoolPillow and CoolMattress, which use advanced water-based technology to regulate temperature while you sleep.
- Use breathable bedding: Avoid heavy fabrics and opt for lightweight, moisture-wicking materials.
- Cool your room before bed: Keep blinds closed during the day and use fans or portable coolers at night.
When temperatures soar, better sleep is still possible; with the right environment and cooling support, you can beat the heat and wake up refreshed.