Summer Sleep Crisis: How Heat and High Bills Keep Americans Awake

Between soaring summer temperatures and spiking electricity bills, many Americans are struggling to get quality sleep. This growing problem has turned bedrooms into battlegrounds against the heat, with comfort and cost constantly at odds.

To understand just how widespread the issue is, we surveyed over 1,000 Americans about their sleep struggles during the summer months. The responses reveal a nationwide trend of restless nights, sweaty wakeups, and creative coping strategies, all pointing to a seasonal sleep crisis.

Key Takeaways

33% of Americans say their sleep quality is worse this summer compared to previous years.
1 in 4 describe their summer sleep as “miserable,” with Americans losing an average of 5 hours of sleep per week due to the heat.
Nearly half of Americans (49%) are waking up drenched in sweat this summer.
1 in 9 Americans say summer heat has made them late to work, school, or appointments.
On average, Americans set their thermostat to 70°F at night during the summer, but would prefer 68°F if energy costs weren’t a concern.
39% of Americans avoid using AC at night, and most (83%) say it’s due to high electricity bills.

A Miserable Summer of Sleep

33% of Americans say their sleep quality is worse this summer compared to previous years.
1 in 4 describe their summer sleep as “miserable,” with Americans losing an average of 5 hours of sleep per week due to the heat.
Nearly half of Americans are waking up drenched in sweat this summer.
More than 6 in 10 Michigan residents (61%) say their sleep quality has worsened compared to previous summers, the highest in the country. Ohio (43%), Massachusetts (42%), Tennessee (42%), and New Jersey (40%) round out the top five.
1 in 9 Americans say summer heat has made them late to work, school, or appointments. Gen Z (15%) and millennials (14%) are the most likely to say so.

DIY Cooling Tricks

Among all age groups, Gen Z leads in both top cooling strategies: 55% sleep with no covers, and 54% use multiple fans.
42% of Americans say they’re washing their sheets more often this summer. Gen Z (51%) and millennials (45%) are the most likely to do so.
On average, Americans set their thermostat to 70°F at night during the summer, but would prefer 68°F if energy costs weren’t a concern.
39% of Americans avoid using AC at night, and most (83%) say it’s due to high electricity bills.

The Broader Effects of Summer Sleep Loss

75% of well-rested Americans feel good about their work performance, compared to just 57% of those getting 6 hours or less.
Americans who sleep 7–8 hours are about twice as likely as those sleeping less to feel good about their mental well-being (61% vs. 32%, respectively).
Only 29% of under-rested Americans feel good about their energy levels, versus 53% of those getting the recommended amount of sleep.
Americans who keep their thermostat at a cooler 66–68°F are the most likely to feel good about their work performance (73%).
Energy levels drop sharply among warm sleepers, with only 38% of those setting their thermostat to 71–74°F saying they feel energized.

Cooling Down for Sleep

As the survey results show, hot summer nights can make it hard to get good sleep. When the temperature goes up, your body has trouble cooling down naturally. This makes it tough to fall asleep and stay asleep through the night. Sleeping in a heat wave can leave you tired and grumpy the next day.

Your bedroom plays a big role in how well you sleep when it’s hot outside. Simple changes can make a huge difference in your comfort. Cooling down your bedroom doesn’t have to cost a lot of money or use tons of energy. With the right tricks, you can create a comfortable space that helps your body rest.

The tips below will help you beat the heat and get the sleep you need. Most of these ideas use things you already have at home. Try a few different methods to see what works best for you.

Room Temperature & Environment

Keep your bedroom between 65-68°F (18-20°C) – the ideal temperature for sleep
Close curtains and blinds during the day to block out sunlight and heat
Open windows when outside air is cooler than inside (typically evening/night)
Sleep with fans strategically and place box fans in windows to push hot air out and pull cool air in
Sleep on the lowest level of your home since heat rises, whether it’s the first floor or a basement bedroom
Create cross-ventilation by opening windows on opposite sides of your room

Bedding & Sleep Accessories

Switch to lightweight, breathable bedding made from natural fibers like cotton, linen, or bamboo
Freeze your sheets and pillowcases for 1-2 hours before bedtime
Use only a thin top sheet instead of heavy blankets or comforters
Flip your pillow to the cool side throughout the night
Consider investing in a cooling mattress, pillow, or mattress topper

Body Cooling Techniques

Take a lukewarm (not cold) shower or bath 1-2 hours before bed to help lower core body temperature
Apply ice packs or cold compresses, even chilled spoons to pulse points (wrists, neck, ankles, behind knees)
Keep a bowl of ice water by your bed to dip your feet in if you wake up hot
Freeze socks for sleep and wear them to bed, or keep frozen washcloths as cold compresses
Stay well-hydrated by drinking ice water throughout the day

Sleep Habits & Positioning

Sleep alone when possible to avoid sharing body heat with partners or pets
Sleep in loose, lightweight cotton pajamas or sleep nude
Spread out in a “starfish” position with arms and legs extended to maximize air circulation
Avoid exercising within 3 hours of bedtime as it raises body temperature
Limit spicy foods before bed as they can cause night sweats and hot flashes

DIY Cooling Hacks

Create a makeshift air conditioner by placing a bowl of ice in front of a fan
Use a frozen water bottle in the bed as a cooling pack
Try the “Egyptian method” where you dampen a large towel, wring it out, and use as a light cover
Strive for a tech free bedroom and turn off electronics and unplug unnecessary devices that generate heat
Store skincare products like aloe vera in the refrigerator for cooling relief

FAQs

Should I take a cold shower before bed to cool down?

Actually, a lukewarm shower before bed works better than a cold one. Take it 1-2 hours before bedtime. Cold showers can shock your system and make it harder to fall asleep. Lukewarm water helps lower your core body temperature gradually.

Why do I wake up sweating even with the AC on?

You might be waking up sweaty because your bedding traps heat, your room isn’t cool enough, or you’re wearing heavy pajamas. Try switching to lightweight cotton sheets, sleeping in lighter clothes (or none at all), and make sure your bedroom stays between 65-68°F all night.

Are there free ways to cool my bedroom without using more electricity?

Yes! Try these no-cost tricks: freeze your sheets before bed, open windows when it’s cooler outside, close curtains during the day to block sun, sleep on the lowest floor of your home, use the “starfish” sleeping position to increase airflow, and place a bowl of ice in front of a regular fan to create a DIY air conditioner.

Will drinking cold water before bed help me sleep cooler?

Yes, staying hydrated with cold water throughout the day helps your body regulate temperature. However, try to finish drinking large amounts of water 2-3 hours before bed to avoid waking up for bathroom trips during the night.

How can I sleep without air conditioning?

You can stay cooler by using fans to circulate air, taking a cool shower before bed, and placing a damp washcloth on your neck or wrists. Try freezing a water bottle and placing it at your feet, or put your pillowcase in the freezer for 30 minutes before bedtime.

Opening windows at night when it’s cooler outside and closing them during the day can also help trap cooler air inside.

Can you get a fever from being too hot in bed?

No, you cannot get a true fever from being too hot in bed, but your body temperature can rise dangerously high. A fever is caused by your immune system fighting an infection, while overheating is your body’s inability to cool itself down.

However, severe overheating can cause heat exhaustion or heat stroke, which can make you feel feverish and require immediate medical attention.

Is it harder to tolerate heat as you age?

Yes, it becomes harder to handle heat as you get older because your body’s cooling system doesn’t work as well. Older adults sweat less, have less body water, and their blood circulation isn’t as efficient at moving heat away from vital organs. Many medications that seniors take can also make it harder for the body to regulate temperature.

Is it bad to sleep without any covers when it’s hot?

It’s generally fine to sleep without covers when it’s very hot, as long as you’re comfortable and not getting chilled by fans or air conditioning.

However, a light sheet can actually help by absorbing sweat and preventing you from getting too cold if the temperature drops during the night. Some people also feel more secure and sleep better with at least a light covering.

Conclusion

Summer heat is making it harder for millions of Americans to get good sleep. One in four people say their summer nights are “miserable.” Nearly half wake up sweating.

This isn’t just uncomfortable. No, it’s affecting how we feel and work during the day.

The good news is that you don’t need to spend a lot of money to sleep better when it’s hot. Simple tricks like freezing your sheets, using fans the right way, or taking a lukewarm shower before bed can make a big difference. The key is finding what works for you and your budget.

Getting enough sleep is important for your health, mood, and energy. When you sleep better, you feel better at work and in your daily life. Don’t let summer heat steal your rest.

Try some of the cooling tips we shared. Start with the free ones first. Keep your bedroom between 65-68°F if you can. Use lightweight sheets. Create airflow with fans. Small changes can lead to better nights and brighter days.

What cooling tricks work best for you? Share your summer sleep tips in the comments below! If this article helped you, share it with friends and family on social media. Everyone deserves a good night’s sleep, even when it’s hot outside.

Methodology

We surveyed 1,002 Americans to explore how summer heat is impacting their sleep, habits, and household decisions. Generational breakdown of respondents is as follows:

Gen Z: 15%
Millennials: 53%
Gen X: 23%
Baby boomers: 9%

Data was collected in July 2026.

About Amerisleep

Amerisleep helps people sleep better year-round with innovative, eco-friendly mattresses designed to promote deeper rest and long-term comfort. From breathable materials like tencel fabric to advanced support features, Amerisleep products are made to keep you cool and well-rested, even on the hottest nights.

Fair Use Statement

You’re welcome to share the findings from this article for noncommercial purposes. Just be sure to include a link back to Amerisleep for proper credit.

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