Nutritionist Tips: How to Sleep in Hot Weather

When summer temperatures rise, one thing is for certain: our sleep often takes a hit. We're either simply too warm to drift off or find ourselves waking earlier as bright morning sunshine makes its way through our bedroom windows.

Sleep is more than rest. It's when the body carries out many of its important repair processes. Much like roadwork happening overnight while the roads are quiet, much of the body's maintenance takes place while we sleep, addressing the wear and tear of everyday life.

When this rhythm is interrupted by poor sleep, everything from our mood to our concentration can feel off. Research also shows that even short-term sleep loss can alter cortisol rhythms and leave us feeling less restored the following day.

The good news? There's plenty you can do to support your sleep during warm weather. From creating a peaceful sleep environment to choosing nourishing evening rituals, Jo Woodhurst, our Director of Nutrition and Education, shares her favorite ways to support restful sleep during the summer months.

Why Hot Weather Disrupts Sleep: Core Body Temperature and Sleep 

The window is open, the fan is humming in the background, and you've long abandoned the comforter. And yet you still can't sleep.

On a warm summer evening, many of us find sleep more elusive. Understanding the biology behind this can change what we reach for to support that much-needed rest.

As we prepare for sleep, the body's core temperature naturally begins to cool, helping signal to the brain that it's time to rest. It's a subtle shift that we hardly notice, yet it plays an important role in helping us drift off.

After a hot and humid day, that process can take longer, making it harder to cool down and settle comfortably. This is where a simple cooling ritual can make a meaningful difference.

For those navigating hormonal shifts throughout the menstrual cycle, pregnancy, or menopause, temperature regulation can feel even more challenging. That's because fluctuations in estrogen and progesterone may cause body temperature to rise slightly, making sleeping in the heat that bit more difficult for many women.

Evening Rest Rituals for Hot Weather 

When we struggle to sleep in the heat, we first look to our evening rituals. While familiar foundations such as reducing screen time, choosing a caffeine-free drink, and creating moments of calm still matter, we prefer to think of winding down not as a sudden switch-off but as a gradual transition into rest. 

Here are a few simple ways to support more restful sleep during warmer weather: 

Keep Your Bedroom Cool

Open your windows in the evening when temperatures begin to fall, and close curtains or blinds during the day to help keep heat and sunlight out. 

Take a Lukewarm Shower 

It may feel counterintuitive, but taking a lukewarm shower in the hour before bed can actually help encourage your body's natural cooling process.

Enjoy True Nightcap Over Ice 

A glass of wine on a warm evening can feel like the perfect way to unwind, but alcohol may interfere with the quality of your sleep.

For an alcohol-free alternative, try one of our functional mocktail recipes. Designed to create a gentle transition from day to evening, they're a refreshing way to wind down without the sleep cost.

To make the Nightcap Negroni, simply fill a glass with ice, pour in your preferred mixer, and stir in a scoop of True Nightcap.

"When it's too hot to sleep, True Nightcap is a wonderful addition to my evening routine. I love serving it over ice with tonic water, and it's something I genuinely reach for during a summer heatwave."

Jo Woodhurst, Director of Nutrition and Education

Nutrition Support for Warm Summer Nights 

Alongside your evening rituals, thoughtful nutrition can also make a meaningful difference. Here are our favorite products to support restful summer evenings.

True Nightcap

With magnesium working alongside choline and myo-inositol to support relaxation and your evening wind-down routine, True Nightcap was designed to become part of a nourishing bedtime ritual.

Glycine, one of the amino acids in the formula, has been studied for its role in supporting sleep onset, partly through its effects on thermoregulation. Meanwhile, zinc and vitamin C support your overall wellness routine, while the fresh ginger-lemon flavor pairs beautifully with tonic water for a refreshing alcohol-free evening drink.

Triple Magnesium

If you prefer a capsule option, Triple Magnesium may be a better choice. It's crafted with three well-absorbed forms of magnesium—bisglycinate, taurate, and malate—that are gentle on the digestive system and designed to support relaxation.

Our four-week consumer study found that 91% of participants reported improved sleep after taking Triple Magnesium, while 100% reported a greater sense of calm and relaxation.*

*Four-week study of 30 healthy males and females ages 30–60 evaluating Triple Magnesium.

True Hydrate

Mild dehydration is perhaps one of the most overlooked contributors to restless sleep and early waking. If you've spent the day outdoors, exercised, or simply been sweating in the summer heat, True Hydrate can be a helpful part of your hydration routine and support recovery after time spent in the heat.

Crafted with electrolytes that support fluid and mineral balance, it's a refreshing choice during warmer weather.

We especially enjoy True Hydrate as part of a morning rise ritual, keeping a carafe of water nearby to help replenish fluids after a restless night's sleep.

How to Recover After a Poor Night's Sleep 

If, despite your best efforts, you still struggle to sleep in the heat, it doesn't have to define the day that follows.

For us, recovery begins with our rise rituals. Small choices made during the first hour of the day can make a meaningful difference.

We return to our pillars: mindfulness, movement, nourishment, and morning sunlight.

Here are some of our favorite ways to recover after a poor night's sleep.

Let the Light In

Open the curtains and spend a few moments soaking in the morning light. Sunlight helps reinforce your circadian rhythm, supporting daytime alertness while helping prepare your body for sleep that evening. 

Stretch

Gentle morning movement – from yoga to a leisurely walk around the neighborhood – can help shake off the heaviness that often follows a restless night.

If movement feels challenging, remember that it doesn't need to be intense. Even a few minutes of gentle stretching can encourage circulation and help you feel more energized and clear-headed as the day begins.

Feed Your Mind

It's easy to reach for your phone first thing in the morning, but consider reaching for a book instead, working on a crossword puzzle, or spending a few minutes journaling.

If you're feeling mentally sluggish, prioritize hydration, movement, and a protein-rich breakfast. Some people also enjoy adding True Creatine+ to their morning smoothie or coffee.

Nourish Your Body

After a restless night, breakfast becomes even more important.

Prioritizing protein can help create a balanced start to the day while supporting sustained energy throughout the morning. Try eggs on toast, protein pancakes, Greek yogurt with berries and nuts, or a protein-rich smoothie. If you're short on time, protein balls or another high-protein snack can be a practical option on busy mornings.

Supporting Rest Through Every Season

Warm summer nights can make restful sleep feel a little more elusive, but a few thoughtful rituals can make a meaningful difference. By supporting your body's natural rhythms with nourishing food, hydration, mindful movement, and an evening routine that helps you unwind, you're creating the conditions for more restorative rest.

While we can't always control the temperature outside, we can choose how we support ourselves through it. Often, it's the smallest daily rituals that help us feel our best.