Optimizing the sowing date of rice can change the seasonal patterns and distributions of climate factors during the crop growing season, making it one of the most effective ways to adapt to climate change and achieve high yield. A four–year field experiment (2018–2021) was conducted at Jingzhou Agricultural Meteorological Experiment Station, central China, with four different sowing dates (SD) each year, late April (SD1), early May (SD2), mid–May (SD3) and late May (SD4). Dry matter accumulation, grain yield and climate conditions were observed across sowing dates. Our findings revealed that delaying the sowing date from early May to mid or late May could increase grain yield by 5.6% to 8.6%. However, sowing too early could increase heat stress, decrease the net effective accumulated temperature, inhibit rice growth, and reduce grain yield. On the other hand, sowing too late could increase the risk of low temperatures after flowering. From the perspective of increasing net effective accumulated temperature, reducing heat stress and low temperature after flowering, mid to late May was the most favorable sowing date to ensure high yield. It is suggested that optimizing rice sowing dates can effectively avoid the threat of heat stress and better match thermal resources, thereby increasing rice productivity.