Summer in Exeter brings longer days, sunshine, and plenty of opportunities to enjoy the outdoors. But for many people with sleep apnea, the warmer months also bring a frustrating side effect—worsening sleep quality. While it may not seem obvious at first, rising summer temperatures can significantly affect how well you breathe at night, especially if you’re already living with obstructive sleep apnea (OSA).
As average summer temperatures continue to climb year over year, sleep researchers and healthcare professionals are seeing clear connections between heat, disrupted sleep, and increased apnea episodes. The good news? Understanding the “why” behind it can help you take steps to protect your health and your rest—even in the hottest part of the year.
Here’s what Exeter residents need to know.
The Link Between Heat and Poor Sleep
Our bodies are wired to sleep best when temperatures are cooler. In fact, the ideal sleep environment is typically around 60 to 67°F. That’s because a slight drop in body temperature signals the brain that it’s time to wind down, which helps regulate circadian rhythms and triggers the release of melatonin—the hormone that makes you feel sleepy.
When it’s hot—especially during New Hampshire’s humid summer nights—your body has to work harder to cool itself. This can result in:
- Difficulty falling asleep
- Restless tossing and turning
- More frequent wake-ups during the night
- Shorter periods of deep, restorative sleep
Even for people without a sleep disorder, a hot bedroom can reduce sleep quality. But for those with sleep apnea, it can make an already challenging condition worse.
How Summer Heat Can Worsen Sleep Apnea Symptoms
Sleep apnea occurs when your airway becomes partially or fully blocked during sleep, causing pauses in breathing. These interruptions can happen dozens or even hundreds of times per night, disrupting oxygen flow and putting stress on your cardiovascular system.
So how does hot weather affect this process?
1. Higher Temperatures Increase Airway Inflammation
Heat and humidity can lead to swelling in the nasal passages and throat, especially if you already struggle with seasonal allergies or sinus congestion. This makes it harder for air to move freely through your upper airway, increasing the likelihood of apnea events.
2. Poor Sleep Positioning From Restlessness
When you're overheated, you're more likely to toss, turn, and shift around—often ending up in positions that aren’t ideal for keeping your airway open. For example, lying flat on your back can cause the tongue and soft tissues to collapse backward, increasing airway blockage.
3. Less Time in Deep Sleep
Heat-induced restlessness can pull you out of deep sleep stages, which are already shortened by untreated sleep apnea. This can lead to even more fatigue, irritability, and concentration problems during the day.
4. Reduced CPAP Compliance
Many people with moderate to severe sleep apnea use CPAP (continuous positive airway pressure) machines to keep their airways open at night. But in warmer months, the added warmth and humidity from a CPAP mask can feel uncomfortable, making some patients more likely to skip treatment—leading to worsening symptoms.
Signs Your Sleep Apnea May Be Worse in Summer
It’s not uncommon for people in Exeter to blame tiredness or poor sleep on longer daylight hours or a busy summer schedule. But if you notice any of the following symptoms increasing as the weather warms up, it could be your sleep apnea acting up:
- More frequent snoring or louder snoring than usual
- Waking up gasping or choking
- Increased nighttime sweating
- Feeling unusually tired even after a full night of sleep
- Morning headaches or dry mouth
- Trouble concentrating during the day
- Mood swings or irritability
If you’ve already been diagnosed with sleep apnea, these are signs that your treatment may need adjusting—or that environmental factors like heat are playing a bigger role than expected.
Simple Ways to Improve Summer Sleep with Sleep Apnea
Fortunately, there are several easy steps you can take to reduce the impact of summer temperatures on your sleep and manage your apnea symptoms more effectively.
Optimize Your Sleep Environment
- Keep your bedroom cool — Use fans, AC, or blackout curtains to reduce heat buildup during the day.
- Switch to breathable bedding — Lightweight, moisture-wicking sheets and pillowcases can make a big difference.
- Sleep with a slight incline — Use a wedge pillow or adjustable bed to help keep your airway open.
- Try a dehumidifier — Reducing humidity can ease nasal congestion and help you breathe more comfortably.
Adjust Your Nighttime Routine
- Hydrate throughout the day — But reduce liquids close to bedtime to avoid waking up frequently.
- Avoid alcohol and heavy meals late at night — Both can relax throat muscles and worsen apnea symptoms.
- Keep a consistent sleep schedule — Try to go to bed and wake up at the same time, even on weekends.
- Take a lukewarm shower before bed — It helps lower core body temperature and encourages sleep onset.
Stick With Your Treatment Plan
- Clean your CPAP equipment regularly — Heat and humidity can increase bacteria growth in your device.
- Talk to your provider if your CPAP feels too warm — You may benefit from a cooling CPAP hose or mask.
- Consider oral appliance therapy — For mild to moderate cases, custom devices can be a more comfortable option during warmer months.
Why This Matters More in Places Like Exeter
As seasonal temperatures in New Hampshire continue to trend warmer each year, it’s more important than ever for residents to understand how climate affects their health. Communities like Exeter may not experience triple-digit heat, but the combination of rising humidity, inconsistent cooling in older homes, and increased allergy exposure all contribute to worsened sleep conditions—especially for people already living with a condition like sleep apnea.
Concerned About Your Sleep Apnea Symptoms This Summer?
If you’re noticing changes in your sleep or suspect your apnea is worsening during the warmer months, don’t wait to take action. Understanding the connection between heat and sleep apnea can empower you to make small changes that lead to big improvements in your rest, energy, and long-term health.
Get Support for Sleep Apnea in Exeter This Summer
Worried your sleep apnea symptoms are getting worse with the summer heat? At Seacoast Braces Miller Orthodontics, we help adults and children across Exeter manage sleep-disordered breathing with custom oral appliance therapy. Our team works closely with local sleep specialists to create treatment plans that fit your life—season after season.
Schedule a consultation today to learn how we can help you breathe easier and sleep better, no matter the weather.