Worst Night to Sleep in 2024

We recently analyzed 30 years of weather data from Weatherspark to identify each state’s hottest and most humid night of the year – the night when people can expect to have the worst sleep.

The findings are illustrated below.

Why Are Heat and Humidity So Detrimental to Sleep?

Medical professionals frequently warn that higher nighttime temperatures can disrupt sleep cycles and lead to low-quality rest.

Here’s how:

1. Core Body Temperature Regulation: Our bodies need to cool down Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source to initiate sleep. When nighttime temperatures remain high, this natural cooling process is hindered, making it harder to fall and stay asleep.
2. Sweating and Dehydration: High humidity levels Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source increase sweating, which can lead to dehydration. This discomfort can cause frequent awakenings and prevent deep, restorative sleep stages.
3. Interrupted Sleep Cycles: Elevated temperatures can cause more frequent awakenings and shorter sleep cycles. This disruption affects the Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source quality of sleep, leaving individuals feeling unrested even after a full night’s sleep.
4. Increased Heart Rate: High temperatures can raise Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source the heart rate, making it difficult to enter the deeper stages of sleep necessary for physical and mental recovery. Heat events Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source can also increase the risk of cardiovascular disease.
5. Sleep Disorders Exacerbation: People with pre-existing sleep disorders, such as insomnia Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source or sleep apnea, Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source may find their symptoms worsening due to heat Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source and humidity, leading to Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source further sleep deprivation and associated health issues.

How to Get a Good Night’s Sleep

• Create an Ideal Bedroom Environment: Use fans, blackout curtains, and light bedding to keep your sleeping area cool throughout the day. A cooling mattress that works well and isn’t just empty claims can complete the room!
• Stay Well-Hydrated: Drink plenty of water throughout the day to prevent dehydration.
• Adjust Sleepwear: Wear lightweight, breathable fabrics to bed.
• Cool Down Before Bed: Take a shower before bed or use a damp washcloth on your neck and wrists to lower your body temperature.
• Use a Fan: Fans circulate air and create a cooling effect, so sleeping with a fan on helps even if the temperature in the room is warm.
• Limit AC Use Smartly: If energy costs are a concern, set your AC to a higher temperature or use it for shorter periods to cool the room before bedtime.
• Improvise with At-Home Solutions: Use DIY hacks like freezing sheets before bed, lightly misting them, or sleeping with frozen water bottles.

Further Reading

• Sleeping for One Week on a Temperature-Controlled Mattress Cover Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source
• Effects of bathing-induced changes in body temperature on sleep Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source
• Climate change could be keeping you up at night
• How Temperature Influences Sleep Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source
• 8 secrets to a good night's sleep Verified Source Harvard Health Blog run by Harvard Medical School offering in-depth guides to better health and articles on medical breakthroughs. View source
• Can't sleep? Try these tips Verified Source Medline Plus Online resource offered by the National Library of Medicine and part of the National Institutes of Health. View source
• Perception of feeling cold in the bedroom and sleep quality Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source
• Before-bedtime passive body heating by warm shower or bath to improve sleep Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source
• A shower before bedtime may improve the sleep onset latency of youth soccer players Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source