Tossing and turning in summer heat? Centuries before air conditioning, Mediterranean cultures perfected natural cooling tricks for sleep—and science now confirms their effectiveness. From breathable cotton sheets to strategic airflow, these simple methods can lower your bedroom temperature by up to 5°F (2.8°C). Here’s how to sleep cool like a Mediterranean local.

Wrap Your Mattress in Cotton Sheets

Cotton sheets are a breathable, natural product that’s been used for centuries to help keep people cool in the warmest of climates. If your mattress has a polyester or other synthetic material covering, simply wrapping your mattress in a cotton sheet can help to keep its temperature regulated.

The great thing about cotton sheets is that they’re also very absorbent and can help wick away moisture from the air. You may also want to try switching to a lighter blanket or sheet if you’re prone to sleeping hot.

Create a Cross Breeze

Creating a cross breeze through your room can help to keep the temperature regulated and make the room feel more comfortable. Open up a window in your room and open up another in a different location in the house.

This will help to maximize airflow and create a natural cooling effect. If you’re concerned about security, you can always try using a fan to help move air around the room.

Keep Your Space Clean

Cleaning up your space can also help regulate the temperature. Clutter not only adds to the psychological stress of a hot, muggy night, it can also trap heat and make it more difficult for cool air to circulate.

Try a Cold Shower

Studies have shown that taking a cold shower just before bed can help to lower your body temperature and make it easier for you to fall asleep comfortably. The cold water can help reduce the temperature of your skin and cool your body from the inside out.

You can also try taking a cold bath or using a cold pack on your head or neck as a way to help lower your body temperature.

Stay Hydrated

It’s very easy to become dehydrated in the summer when temperatures are soaring. Staying hydrated can help to keep your body at a more comfortable temperature and make it easier for you to get a good night’s sleep.

Try to drink at least 8 glasses of water during the day in order to help keep your body hydrated. You may also want to consider setting up a humidifier in your room in order to help maintain a comfortable climate.

Conclusion

Keeping your body cool during the hot summer months and getting a good night’s sleep doesn’t have to be difficult. By focusing on the simple, natural techniques used for centuries in Mediterranean cultures, you can create a more comfortable environment for sleeping and find it easier to get a good night’s rest.

References

Khan, M. M. R., Mondal, M. I. H., & Uddin, M. Z. (2021). Thermo-physiological comfort properties of cotton and polyester fabrics. Textile Research Journal, 91(15-16), 1865–1877. https://doi.org/10.1177/0040517520988372

United States Environmental Protection Agency. (2023). Ventilation and indoor air quality. https://www.epa.gov/indoor-air-quality-iaq/ventilation-and-indoor-air-quality

Harvard Medical School. (2022). Cooling the body for better sleep. https://www.health.harvard.edu/sleep/cooling-the-body-for-better-sleep

National Sleep Foundation. (2022). Temperature and sleep. https://www.sleepfoundation.org/bedroom-environment/best-temperature-for-sleep