Running the air conditioner all night drives up electricity bills, but turning it off makes it impossible to sleep. Here are seven practical ways to improve sleep quality during hot summer nights.

1. Switch to Cooling-Fabric Bedding

Contact-cooling sheets and pillow covers from NITORI or Muji provide an instant cool sensation when you touch them. They help lower your body temperature right as you fall asleep.

2. Pre-Cool Your Room One Hour Before Bed

Set your AC to 26 degrees and run it for one hour before sleeping, then turn it off. The room will retain the coolness long enough for you to fall asleep comfortably.

3. Cool Your Neck and Wrists

Wrap an ice pack in a towel and place it on the back of your neck or wrists. Cooling these pulse points lowers your core body temperature efficiently.

4. Layer Light Blankets

A single blanket can feel too hot, but none at all leaves you cold. Layering a thin towel blanket with a gauze blanket balances breathability with just enough warmth.

5. Block Sunlight During the Day

Blackout curtains or heat-blocking window film prevent your room from heating up during the day. This is especially effective for west-facing rooms.

6. Use a Circulator Fan

Cold air from the AC tends to pool near the ceiling. Point a circulator fan toward the opposite wall to distribute cool air evenly, allowing you to set a higher temperature.

7. Avoid Pre-Sleep Heat Spikes

Using your phone or exercising right before bed raises your core temperature. Wind down with reading or light stretching 30 minutes before sleep.

These seven strategies will help you survive summer nights without over-relying on air conditioning. Find the combination that works best for you.