When it’s 10 PM and still feels like midday, sleep can feel impossibly out of reach. Overheating at night is one of the biggest disruptors to deep rest, especially during an Australian summer.
But what if your night time routine could actually help your body stay cool and calm? If you’re wondering how to fall asleep fast, sleep well, and wake refreshed despite the heat, we’ve got you covered.
Here are 7 tried-and-true rituals to help you sleep better at night, even during a heatwave.
Why a Night Time Routine Matters
Research shows that structured wind-down habits before bed help regulate your circadian rhythm, reduce stress, and prepare both body and mind for deeper, more restorative sleep.
Without a solid pre-sleep routine, your brain may still be in ‘go-mode’ when your head hits the pillow - making it harder to fall asleep or stay asleep through the night.
1. Gentle Stretching or Evening Yoga
A short, low-light stretch session can help activate your parasympathetic nervous system (aka your "rest and digest" mode). Gentle yoga or mobility work in a cool room encourages your muscles to release tension built up during the day, especially if you've been indoors with air conditioning or sitting for long periods.
This kind of movement prepares the body and mind for deep rest and is a perfect addition to any bedtime routine.
Focus on: forward folds, supported child’s pose, legs up the wall, and long, slow breathing.
2. Cool Down With a Pre-Bed Shower
Swapping a hot shower for a lukewarm (or even slightly cool) rinse about 60–90 minutes before bed can help signal to your body that it’s time to wind down. As your body cools afterwards, it triggers melatonin production - your body’s natural sleep hormone. Rinsing away sweat and surface heat also helps your body relax physically.
For more on how a cold shower can support better sleep in summer, check out even something as simple as a quick rinse might offer surprising sleep benefits.
Try: Finish with a gentle eucalyptus body wash or a burst of cold water for a bonus cooling effect. This is especially helpful if you're struggling with overheating at night or trying to find the best temperature for sleeping.
3. Sip a Cooling Summer Elixir
Skip the caffeine and alcohol in the hours before bed. Instead, nourish your system with a hydrating, sleep-supportive beverage. Ingredients like tart cherry juice, lemon balm, or magnesium powder can support muscle relaxation and melatonin production.
Staying hydrated is key to keeping a comfortable sleeping temperature, especially if you’re figuring out how to sleep in hot weather.
DIY idea: Brew chamomile or hibiscus tea, chill it with ice, and add a slice of cucumber or mint for a refreshing, herbal nightcap.
4. Journal or Brain Dump
Racing thoughts are a sneaky reason many people struggle to fall asleep—even if their bodies are tired. Grab a notebook and spend five minutes writing down your to-dos, worries, or a few things you’re grateful for. This simple practice can significantly lower cognitive arousal and help prepare your mind for sleep.
Journaling is a gentle, technology-free ritual that contributes to sleep hygiene and mental relaxation.
Bonus tip: Try pairing journaling with a sleep-focused meditation or breathwork session using an app.
5. Spritz Some Sleep Support
Aromatherapy can be a powerful addition to your sleep routine. Look for pillow sprays with calming scents like lavender, cedarwood, or vetiver—especially when blended with magnesium to support physical relaxation. This small, sensory ritual can make your environment more calming and help you unwind more easily.
Tip: Keep your pillow mist in the fridge during summer for an instantly refreshing, soothing sensation.
6. Set the Scene: Your Sleep Sanctuary
Temperature plays a big role in how to sleep better at night. Aim to keep your room between 18–20°C and shut out lingering sunlight with blackout curtains or blinds. Dim your lights 1–2 hours before bed, reduce screen exposure, and keep electronics out of your wind-down zone to help regulate your circadian rhythm.
Also helpful: Run a quiet fan to circulate air, or use a cool mist humidifier if the air is dry. A cool, dark, and quiet environment supports deeper sleep and aligns with best practices for sleep hygiene.
7. Choose Cooling, Breathable Bedding
Even the most effective nighttime routine can be undone by heavy, heat-trapping bedding. Look for breathable, moisture-wicking materials that regulate temperature naturally.
Olive and Crate’s cooling eucalyptus sheets are crafted from sustainable TENCEL™ Lyocell fibers that feel silky-soft while drawing heat and moisture away from your skin.
Paired with the Lightweight Eucalyptus Summer Quilt Cover, these layers help maintain a comfortable sleeping temperature all night long—even during those sticky, sleepless nights.
Additional Tips for Summer Sleep Success
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Avoid screens in the hour before bed to reduce blue light exposure, which can delay melatonin release.
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Keep a night routine checklist to reinforce consistency in your rituals.
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Wear light, breathable sleepwear made from natural fibers like cotton or bamboo.
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Try deep breathing or mindfulness techniques if you wake up in the middle of the night.
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Stick to a regular sleep schedule, even on weekends, to support your circadian rhythm.
Every step you take to optimise your night time routine adds up to better rest, especially when the temperature’s working against you.
For more ways to transform your bedroom into a cool, calming oasis, explore our article on creating a few low-lift ways to keep your space cool and sleep-friendly all season.
Ready to Create Your Perfect Summer Wind-Down?
Your night routine doesn’t have to suffer just because the mercury’s rising. With a few thoughtful rituals—and the right tools—you can reclaim your evenings and wake up truly refreshed.
Explore Olive and Crate’s full collection of cooling, sustainable bedding and build a night routine that supports deep, healthy sleep all summer long.
