How to Get the Best Sleep Possible This Summer

It’s midnight. The air is thick. Your pillow is basically a pancake straight out of the toaster. You’ve tried flipping it to the “cool side” - three times - and you’re starting to wonder if sleep is just a winter hobby.

We get it. Summer nights in Australia can be brutal. But before you start sleeping in the fridge, here are ten ways to cool down, wind down, and finally get a good night’s rest - no sweaty pillowcases required.

1. Get a Fan (and Let It Be Your Sleep Buddy)

Fans aren’t just for airflow - they’re sanity savers.

• Cool, calm comfort: A steady breeze helps regulate room temperature and stops that “sticky air” feeling that keeps you tossing.

• White noise bonus: The soft hum of a fan can actually soothe your brain, masking sudden sounds and helping your nervous system shift into sleep mode.

• Find your match: From sleek tower fans to small bedside ones, find one that fits your space and your budget.

(Pro tip: If you love that white noise hum, you can even pair it with our under-pillow Bluetooth speaker for a double dose of calm.)

2. Keep Bedding Light (and Switch to Silk if You Can)

Summer is not the time for heavy blankets or flannel sheets.

• Choose breathable fabrics like cotton, bamboo, or linen - they let your body heat escape instead of trapping it.

• If you can, go for silk: Mulberry silk sheets or pillowcases help regulate body temperature and feel ridiculously soft on your skin.

• Less is more: You might not even need a top sheet - just a fitted sheet and a lightweight throw.

Bonus: Silk isn’t just cooler - it’s also kinder on your skin and hair, reducing breakage and dryness.

3. Avoid Caffeine and Heavy Meals Before Bed

It’s a simple rule, but it’s often the one we forget.

• Caffeine’s the culprit: It lingers in your system for hours, keeping your body alert long after your brain’s ready to switch off.

• Swap your nightcap: Go for an iced chamomile or a magnesium-based sleep drink instead.

• Keep dinner light: Big, heavy meals raise your body temperature - exactly what you don’t need before bed.

4. Keep the Heat Out Before It Gets In

The trick isn’t to cool your room at night - it’s to stop it heating up during the day.

• Close blinds and curtains during daylight hours, especially on west-facing windows.

• Use blackout curtains if you can - they block sunlight and trap cool air inside.

• As the evening cools, open windows for a cross-breeze.

• If you use air-con, keep it around 24°C. It’s efficient, gentle on your skin, and won’t have you waking up with a dry throat.

5. Cool Your Head to Calm Your Body

Here’s a little science-backed secret: your head is one of the fastest ways to cool your body down.

• Before bed, pop on the KoldKap™ Migraine Cap straight from the freezer for 10–20 minutes.

• The cooling gel helps lower your core temperature and melt away the heat (and the day’s stress).

• You can wear it while reading, journaling, or just doing that pre-sleep stare-into-space thing we all do.

That cool sensation isn’t just relief - it’s your body’s signal that it’s safe to relax. By the time you take it off, you’re already halfway to dreamland.

6. Sleep Solo… Sort Of (The Scandinavian Sleep Method)

If you and your partner spend half the night in a silent tug-of-war over the doona, this one’s for you.

Try the Scandinavian sleep method - separate quilts for each person.

• No more fighting for covers.

• No more overheating from your partner’s body heat.

• And yes, you can still cuddle - just do it before the snoring starts.

Practical? Very. Romantic? Depends how you feel about sleep-deprived arguments.

7. Freeze Your Sheets (Yes, Really)

Sounds dramatic, works wonders.

• Pop your pillowcase or top sheet in a sealed bag and stick it in the freezer for 10–15 minutes before bed.

• That first cool touch feels heavenly and helps your body temperature drop faster.

Extreme? Maybe. Effective? Absolutely.

8. Add Some Natural Cooling Touches

When the air feels heavy, small sensory details can make a big difference.

• Keep a cooling mist spray on your bedside table.

• Add a bowl of ice in front of your fan for a makeshift air-con.

• Use fresh, light essential oils like eucalyptus or lavender to calm the air (our Eco. Deep Sleep Trio has the perfect balance of both).

These little rituals don’t just cool the room - they cool the mind.

9. Keep Tech (and Heat) Out of the Bedroom

Screens give off heat - and that sneaky blue light messes with your sleep hormones.

• Charge devices outside your bedroom whenever possible.

• If you use sound or music to sleep, switch to a Bluetooth sleep mask or under-pillow speaker - no screen, no glare, no stress.

• Remember: your bedroom should feel like a sanctuary, not a server room.

10. Hydrate Like It’s Your Job

You lose water while you sleep - especially in warm weather.

• Keep a glass or insulated bottle of water nearby.

• Stay hydrated through the day so you’re not gulping right before bed (and doing the 3 a.m. bathroom shuffle).

• Add a pinch of electrolytes or lemon if you tend to wake up groggy or dizzy.

Your body will thank you in the morning - and your skin will too.

Summer nights can be rough, but rest doesn’t have to be. With a few mindful changes - a lighter bed, a darker room, and a cooler head - you can turn the heat into harmony.

So before you curse the ceiling fan or relocate to the kitchen tiles, take a deep breath, pop your KoldKap™ in the freezer, and remember: the secret to better sleep might just be a few degrees cooler.