Can’t Sleep in the Heat? Thailand Tips for Cooler Nights

If you can’t sleep in the heat in Thailand, you are far from alone. Warm, humid nights are one of the most common reasons travellers feel tired on holiday, especially in the first few days and during the hot season from roughly March to May.

The good news is that a few small changes can make a big difference. This guide covers practical ways to sleep better in a fan room, a bungalow or an air-conditioned bedroom, and what to do when tiredness hangs around.

Why is it hard to sleep in hot weather?

To fall asleep, your body naturally lets its core temperature drop a little. On a hot, humid night that is harder to do, because sweat does not evaporate easily from your skin. You end up restless, waking often and feeling unrefreshed in the morning.

Other things add to it on holiday: a new bed, unfamiliar sounds, late dinners, a few drinks at a sunset bar and, for many people, a body clock still set to another time zone.

Can’t sleep in the heat in Thailand? Start with your room

• Air conditioning: set it to a comfortable temperature rather than very cold. A room that is too cold can wake you up too, and a sudden blast of chilly air can leave you feeling stuffy.
• A timer: many air conditioners and fans have one. Cooling the room well before bed and letting it ease off later can suit some people better.
• Keep the heat out by day: close curtains or shutters during the hottest hours so the room does not soak up the sun.
• Mosquitoes: a net or repellent helps you sleep without the buzzing, and lets you keep windows open safely if the room has screens.

How to sleep in hot weather without air conditioning

Sleeping without air conditioning is very doable, and plenty of travellers prefer a fan. The trick is to help your skin lose heat.

• Point the fan so it moves air across your body, not straight at your face all night.
• Take a cool, not icy, shower just before bed. Pat yourself only partly dry so a little moisture evaporates under the fan.
• Use light cotton sheets and loose cotton clothes, or just a thin sheet. Cotton breathes better than synthetic fabrics.
• A damp cloth on your neck, wrists or feet can feel cooling when you wake up hot.
• Sleep on top of the sheet and keep extra pillows and blankets off the bed.

What to drink, and when

Being dehydrated can make you feel worse at night, with headaches and a dry mouth. But gulping a litre of water just before bed means waking up for the bathroom. The answer is timing.

• Drink steadily through the day, and have a good drink with your evening meal.
• Add oral rehydration salts on very hot or active days so you replace the salt you sweat out.
• Keep a small glass of water by the bed for sips rather than a big bottle to finish.
• Avoid coffee, strong tea, energy drinks and cola from mid-afternoon. Caffeine can keep you awake for hours.

Alcohol may make you feel sleepy at first, but it disrupts sleep later in the night and dries you out. If you are planning a night out, our guide to drinking alcohol in hot weather has tips for pacing yourself.

Is it jet lag or the heat?

Often it is both. If you have flown in from Europe, Australia or the Americas, your body clock may want you awake at 3am, and the heat makes it harder to drift back off. Getting daylight in the morning, eating meals at local times and avoiding long afternoon naps all help.

We cover the body-clock side in detail in our jet lag guide for your first 48 hours. If you are still sleeping badly after the first few days, the heat and your evening habits are the more likely cause.

Tired on holiday? When an IV drip can help

Feeling tired on holiday after a few broken nights is common, and rest, fluids and a slower day usually sort it out. Sleeping tablets are not something to start on your own: if you are thinking about them, get medical advice first, especially if you drink alcohol or take other medicines.

If you want an optional extra, our Energy & Jet Lag drip contains vitamin B12, vitamin B complex, magnesium and fluids, with no caffeine. A registered nurse comes to your room, starts with a health check and stays while it runs. Many guests feel more refreshed afterwards, mostly thanks to the fluids and an hour of rest, but it is not a substitute for sleep.

Your plan for cooler, better nights

Keep the room shaded by day, use a fan or a comfortable air-con setting at night, take a cool shower before bed and switch to light cotton. Drink well earlier in the evening, cut back on late caffeine and alcohol, and give your body a few days to settle.

If you still feel drained after a run of hot nights, an Energy & Jet Lag drip is one option, and you can ask us questions first through our contact page.

Frequently asked questions