With summer bringing heat waves to the Netherlands—despite our unpredictable climate—many of us struggle to sleep well in sultry temperatures and high humidity. These conditions make it harder to fall and stay asleep, but proven strategies can help you stay cool and rested.
Cotton sheets and nightwear
Opt for loose-fitting cotton pajamas and bedding, which are naturally breathable and moisture-wicking. Skip synthetic fabrics like nylon or polyester; cotton keeps you dry and comfortable through the night.
A summer duvet
Switch your heavy winter duvet for a lightweight one, or just use a sheet on very warm nights. For couples with different temperature preferences, consider adaptive duvets that adjust to individual needs for all-night comfort.
Ventilation
Emulate Mediterranean habits: close curtains and blinds during the day to block heat, but open windows for cooler air. Choose light-colored curtains over dark or metal ones, which trap heat. At night, open windows and doors across rooms to create airflow.
A fan offers an affordable alternative to air conditioning. Run it 30 minutes before bed to chill your bedroom. Modern ultra-quiet models exist, and some people even find the gentle hum sleep-inducing.
Make your own cold air
Place a bowl of ice in front of your fan to blow chilled air instead of recirculating warmth. This is especially helpful for kids—turn off the fan once they're asleep.
Hydration
Stay hydrated throughout the day with plenty of water to regulate your body temperature at night. Encourage kids to drink up too—thirst can masquerade as hunger. Water-rich foods like cucumbers, lettuce, melons, strawberries, and berries help too. Keep a glass by your bed, and limit alcohol, which dehydrates.
Before going to sleep
A cool shower before bed washes away clamminess; keep water lukewarm, and leave hair damp for extended cooling.
Breathing techniques
Try Sitali pranayama, a yoga breath for cooling: sit comfortably, curl your tongue like a straw, inhale cool air through it, then exhale slowly through your nose. Just five minutes before bed promotes relaxation and meditation.
Eat light
Opt for smaller, lighter evening meals in summer—avoid spicy, heavy, fatty foods or rich proteins that spike body heat during digestion. Choose lean options like chicken or fish over red meat to maintain steady temperature.
Lighting and appliances
Unplug devices and switch off lights, as they emit heat and blue light that disrupts sleep. Banish screens from the bedroom to minimize nighttime distractions.
Other tips
For midnight heat, chill a face mist in the fridge or fill a hot water bottle with ice for cold spots in bed. Refrigerate pajamas in a sealed bag beforehand. A cool flannel on your face or neck provides quick relief.
