How to Stay Cool and Sleep Better in the Summer Heat
Hot nights. Tired days.
As lovely as summer can be, it often disrupts sleep and energy — especially if you’re already navigating the hormonal shifts of midlife. Night sweats, lighter sleep, and fluctuating cortisol can all be intensified by hot, stuffy weather.
Fortunately, a few simple, natural habits can help you stay cool in the summer heat, sleep more soundly, and feel more energised during the day
1. Cool Down at Night With a Simple Sock Trick
Wearing slightly damp socks to bed may sound odd, but it’s a tried-and-true way to help your body release heat more efficiently. Your feet are naturally good at shedding warmth: they have a large surface area, minimal muscle mass, and lots of blood vessels.
Running a pair of socks under cold water, wringing them out, and slipping them on can help you fall asleep more comfortably, even in a stuffy bedroom.
I often use this trick myself, sometimes just covering my toes so I can quickly cool down without getting too chilly. Placing a towel under your feet will protect your mattress.
2. Rehydrate With Mineral Support
Drinking plain water all day is great, but it’s even better when you add minerals that help replace what you lose through sweat.
A sachet like Balance by Vogel supports electrolyte replenishment and helps maintain a healthy acid-alkaline balance, which is key for energy, cellular function, and resilience to stress.
Most people don’t realise that habits like stress, lack of sleep, refined foods, and alcohol all tip the body towards acidity. Pairing mineral-rich water with more vegetables, some fruit, and less refined starch or meat-heavy meals can help you reset.
Your feet are perfectly designed to offload heat – make the most of that natural cooling system.
3. Boost Hydration with Herbal Water
Not a fan of plain water? Try infusing it with herbs and fruits for a cooling, antioxidant-rich boost.
Cucumber, lime, lemon and rosemary not only add flavour, they deliver plant compounds like rosmarinic acid — a natural anti-inflammatory that supports your body in hot weather.
4. Eat Cooling Foods (and a Little Spice)
Cooling foods like cucumber, celery, melon, yogurt, mint, and green vegetables are especially appealing in hot weather — and for good reason. Their high water content and soothing properties help your body stay balanced and calm inflammation.
Spicy food can also help you stay cool in the summer heat. That’s because sweating (which spices trigger) is your body’s natural air conditioning system.
You can combine both strategies in one delicious dish: try a light summer lunch like Spicy Aubergine and Chickpea Pittas for a satisfying yet refreshing option. [Get the recipe here.]
5. Support Sleep with Sour Cherry Juice
Midlife sleep can be disrupted enough on its own — and summer heat only makes things harder. A small glass of tart cherry juice in the evening is a gentle, natural support. It’s rich in plant-based melatonin and antioxidants that help you fall, and stay, asleep.
One study showed that tart cherry juice improved both sleep quality and efficiency, thanks to its ability to increase natural melatonin levels.[1] Another found that insomniacs who drank two 240ml servings (morning and evening) slept an extra 84 minutes per night![2]
A chilled glass of sour cherry juice might just become your new favourite nightcap.
The Bottom Line
If you’re feeling the effects of the summer heat – restless nights, sluggish mornings, low energy – you’re not alone.
Fortunately, simple strategies like wearing damp socks, drinking mineral-enriched water, and cooling off with tart cherry juice can go a long way in helping you feel better.
These natural approaches work with your body, not against it – and they’re especially helpful for women navigating midlife changes
Which of these will you try first — the socks, the sour cherry juice, or a delicious herbal water infusion?
Let me know in the comments, or share your own favourite way to stay cool in the summer heat!
The Bottom Line
If you’re feeling the effects of the summer heat – restless nights, sluggish mornings, low energy – you’re not alone.
Fortunately, simple strategies like wearing damp socks, drinking mineral-enriched water, and cooling off with tart cherry juice can go a long way in helping you feel better.
These natural approaches work with your body, not against it – and they’re especially helpful for women navigating midlife changes