17 June 2026

Heatwaves and celiac disease: 15 tips to protect your energy

Why does heat get in the way of good sleep?

When temperatures stay high late into the night, falling asleep often gets harder. Heat stops the body from cooling down naturally, which makes it harder to drift off and leads to more nighttime wake-ups.

For people with celiac disease, who can already be dealing with fatigue or certain nutrient deficiencies, quality sleep is essential for recovery and keeping your energy levels up.

Here are 15 simple, natural tips to help you sleep better, even during a heatwave.

1. Cool the bedroom down before nightfall

Open the windows wide early in the morning and late at night, when the outside air is cooler.

2. Close the shutters during the day

Keeping sunlight from heating up the rooms can keep your bedroom several degrees cooler.

3. Aim for a bedroom temperature between 62-66°F (17-19°C)

This is the ideal range recommended by sleep specialists. If that's not possible, just aim to keep the room as cool as you reasonably can.

4. Use a fan wisely

Place it near an open window or in front of a bottle of ice water. Avoid pointing it directly at you all night, as this can irritate your eyes, throat, or muscles.

5. Go to bed at a consistent time

Even during vacation or hot spells, try to keep your bedtime and wake-up time as consistent as possible. Your body clock will thank you.

6. Keep dinner light

A heavy meal increases the heat your body produces through digestion. Go for a dinner built around vegetables, a source of protein, and a small portion of gluten-free starch.

7. Skip alcohol during hot weather, no matter the time of the day

Even though it can feel relaxing, alcohol disrupts deep sleep and contributes to dehydration.

8. Turn off screens at least an hour before bed

The blue light from phones, tablets, and computers reduces melatonin production, the hormone that helps you fall asleep.

9. Get some natural light as soon as you wake up

A few minutes of natural light in the morning (without looking directly at the sun) helps sync your sleep-wake cycle and supports melatonin release later in the evening.

10. Take a warm or hot shower 1 to 2 hours before bed

This might sound counterintuitive, but a warm shower actually helps your body release heat afterward, supporting the natural drop in body temperature that's essential for good sleep.

11. Use a damp cloth on key areas of your body

Apply a damp cloth or cool towel to your wrists, the back of your neck, your ankles, or behind your knees. These areas are rich in blood vessels and help cool the body down quickly.

12. Stay hydrated throughout the day

Dehydration makes fatigue worse and can disrupt sleep. Drink regularly, without waiting until you feel thirsty.

That said, avoid drinking large amounts right before bed to limit nighttime wake-ups.

13. Think about electrolytes if you sweat a lot

During a heatwave, sweating causes you to lose not just water, but also sodium, potassium, magnesium, and calcium.

After a very hot day or physical activity, a homemade electrolyte drink can help round out your hydration.

14. Glycine: a small natural boost

Glycine is an amino acid naturally found in food.

Some studies suggest that taking around 3g, 30 to 60 minutes before bed, may help you fall asleep by supporting a drop in core body temperature.

The results are promising but still limited. Check with a healthcare professional before trying any supplement.

15. Choose the right bedding

A few small details can make a real difference:

go for cotton or linen sheets, which breathe better
wear lightweight sleepwear, or sleep with minimal clothing if that's comfortable for you
avoid synthetic fabrics, which tend to trap more heat

What about when you have celiac disease?

People with celiac disease sometimes have deficiencies in magnesium, calcium, or B vitamins, especially if the diagnosis is recent or the gut is still healing.

During a heatwave, make sure to keep your gluten-free diet varied and rich in protein, fruits, vegetables, and foods that naturally provide electrolytes. Staying well hydrated, combined with these habits, helps you recover better and protects the quality of your sleep.

In conclusion

Sleeping through a heatwave is often tough, but a few simple habits can make a real difference to how well you sleep.

By helping your body regulate its temperature, staying well hydrated, cutting back on screens, and avoiding overly heavy meals, you support deeper, more restorative sleep.

These 15 tips are easy to put into practice and can genuinely make a difference, whether you have celiac disease or not. This summer, take care of your days... but don't forget your nights too!

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