Sleeping Through the Heat: A CBT-I Perspective on Summer Insomnia

Lorraine Irlam, Registered Clinical Counsellor
Aug 7
3 min read

Updated: Aug 10

How our response to poor sleep matters

Decorative image of a neatly made white bed with white bedding in a modern, minimalistic bedroom.

When summer arrives with its long daylight hours, noisy nights, and lingering heat, many people find their sleep suffers. As a CBT-I counsellor, I sometimes see a surge of clients around this time of year who are struggling with falling or staying asleep, even if they’ve never had sleep issues before. While high temperatures certainly impact our body’s ability to cool down for sleep, it’s often how we respond to poor sleep that keeps us stuck.

Let’s explore how CBT-I approaches summer insomnia - not just with tips to stay cool, but with mindset shifts and sustainable strategies that help regulate your sleep long-term.

Let Go of the Pressure to Sleep Perfectly

One hot night of tossing and turning doesn’t mean your sleep is broken. But the reaction - worrying about the night ahead, checking the thermostat or clock obsessively, rearranging the room multiple times - can start a feedback loop of sleep anxiety.

CBT-I Strategy: Practice “constructive acceptance.” Acknowledge the discomfort of sleeping hot, but don’t layer panic on top of it. Remind yourself: “It’s normal for sleep to be impacted by summer heat. It’s okay to feel uncomfortable. If I’m tired tomorrow, I’m tired tomorrow."

Cool the Body, Not Just the Room

Decorative image of a modern bathroom featuring a glass-enclosed shower and a separate bathtub, with clean lines and minimalist design.

Yes, the ideal sleep temperature is around 18°C (65°F). But you don’t need a perfectly air-conditioned room to sleep well. Your body cools itself naturally, especially through the hands, feet, and head.

Try:

A lukewarm shower before bed (not cold, which can spike your alertness).
Try sitting in front of a fan with a damp washcloth or cooling gel pad.
Light, breathable sheets - ideally bamboo or cotton.

For more ideas, read Top 12 Hacks for Staying Cool and Sleeping Well in Summer Heat and 13 Cool Sleep Tips to Beat the Summer Heat!

CBT-I Tip: Make these part of a consistent wind-down routine, so your brain starts to associate them with sleep readiness, not just “fighting the heat.”

3. Stop Chasing Sleep with Over-Correction

When you have a poor night, it’s tempting to nap during the day, go to bed earlier, or sleep in late. But these “quick fixes” often throw off your sleep regulation systems, such as the circadian rhythm, making the next night even harder.

CBT-I Approach: Stick to a consistent wake-up time, even after a rough night. And if you're lying in bed awake for more than 15 minutes, get up and do something quiet and enjoyable in dim light until you feel drowsy.

Woman in a light blue dress shirt sitting with her head resting in one hand, appearing thoughtful and slightly frustrated.

4. Don’t Blame Everything on the Heat

It’s true - heat makes it harder to fall asleep. But sometimes, we start blaming the temperature for every sleep disruption, even when other factors (stress, screen time, irregular sleep schedules - and worrying about sleep!) are culprits.

Ask yourself: “Am I giving the weather too much power over my sleep?”

Sometimes, addressing sleep-incompatible behaviours - like scrolling before bed or working late into the evening - makes a bigger difference than a new fan.

Decorative image of a rooftop summer party at dusk, with a couple dancing under string garden lights and guests mingling in the background.

5. Shift Your Summer Mindset

Longer days often mean more social events, late-night activities, or even alcohol - none of which are sleep-friendly. Instead of trying to “force” yourself back into a perfect sleep routine, try syncing your sleep window more closely with your actual summer lifestyle.

CBT-I Perspective: Sleep isn't about control - it's about consistency. If your bedtime shifts slightly later in summer, that’s okay. What matters most is a regular wake time and healthy sleep cues.

6. If Insomnia Persists, Don’t Go It Alone

If the heat has triggered a cascade of sleepless nights and you're now anxious about bedtime, it may be more than just summer sleep disruption - it may be a sign of anxiety about sleep that can fuel the flames of chronic insomnia.

CBT-I is the gold standard treatment for chronic insomnia, backed by decades of research. It addresses the thoughts, behaviours, and habits that keep you stuck in poor sleep, even long after the heatwave ends.

Final Thoughts

Summer sleep disruption is normal. But it doesn’t have to spiral into long-term insomnia. By approaching sleep with patience, flexibility, and gentle structure, you can support your body’s natural sleep rhythm - even when the temperature climbs.

If you're struggling, know that help is available. CBT-I can offer not just better sleep tonight, but a healthier relationship with sleep for life.

Looking for support with your sleep? Book a free 15-minute phone consultation with Lorraine - your opportunity to learn more about one-on-one sessions for anxiety and/or CBT for insomnia (CBT-I).