Struggling to doze off in the sweltering heat? Try these 10 strategies for a cooler night tonight.
A Fresh Take on Beating the Summer Heat and Securing a Good Night's Sleep
Soaking up the sun and basking in vitamin D during warmer weather is nothing short of a joy. But as the evening rolls around and it's time to catch some z's, the heat can make sleep a real struggle. Now, more than ever, we need to prioritize getting enough shut-eye, and that includes those steamy nights when a heatwave is in full swing.
Here's the lowdown on what you can do to conquer the summer heat and enjoy a peaceful slumber:
1. Prep Your Bedroom Like a Pro
A cool bedroom at night is all about planning ahead. That means making moves during the day to keep things cooler come bedtime.
"To maintain a chilly bedroom, keep curtains or blinds closed when the sunlight is at its peak, especially for rooms that face the sun," says Thomas Høegh Reisenhus from TEMPUR.
If your bedroom starts feelingtoasty as night approaches, that's your cue to fling open the windows and let in the refreshing night-time air.
2. Stick to a Sleep Schedule
No matter the weather, consistency is the name of the sleep game. That means keeping a regular bedtime and wake-up time—no matter what—even during a heatwave.
Dr. Michael Breus, a sleep expert, insists that, "It's a hard no on altering your timings. Limit your evening light exposure, take advantage of morning sunlight, load up on Vitamin D, and focus on paying down your sleep debt."
3. Ditch Heavy Bedding for Breathable Bliss
When you're gearing up for sleep in a warmer environment, bedding is key. Natural materials such as organic cotton and wool are your best bet for temperature regulation.
Mark Tremlett, founder at Naturalmat, breaks it down like this: "Picking the right bed linen can greatly impact how cool you feel during the night. Opt for sheet sets made of organic cotton, as it's a great summer option, but remember to consider thread count. Thread counts higher than 1000 can be quite dense, making the sheets feel warmer. Instead, choose a thread count around 500 for plenty of breathability while still ensuring durability."
4. Embrace the Cold Power of a Water Bottle
Hot water bottles may be synonymous with cozy winter nights, but they can work wonders for keeping you cool during a heatwave too. Just remember to ensure it's not too cold to avoid shocking your system and hurting your sleep.
"A chilled (not frozen) hot water bottle near your feet can help lower your body temperature through your extremities. But be mindful not to go too cold, as sudden temperature shifts can disrupt sleep," advises Kerry Davies, a sleep expert known as The Sleep Fixer.
5. Crank Up the Power with a Fan
"If the natural elements don't offer enough relief, a strategically placed fan can provide a consistent and cool breeze," says Thomas Høegh Reisenhus.Do your homework to find the perfect fan for your room. Ineercully quiet models are available, and some people even find the humming soothing for sleep. And for an extra boost of chill, try placing a bowl of icy water in front of the fan to help circulate cooler air around the bedroom.
6. Freeze Your PJs
If you're really struggling as it gets closer to bedtime and need a quick fix, consider giving your pajamas a chill in the freezer for half an hour. This can help provide soothing relief as you drift off to sleep.
7. Ditch the Heavy Duvet for a Lightweight Alternative
One of the best ways to avoid overheating is to switch to a breathable, lightweight duvet. Wool duvets are a fantastic choice for balancing heat as they trap heat when needed and disperse it when things warm up. For a favorable pick for those who tend to sleep hot, opt for theWool Room's wool duvet.
8. Be Mindful of Your Pre-Sleep Eats
You may not have thought about it before, but intentionally eating lightly before bed is essential for proper digestion—especially at night—and can keep you from having to deal with a raised body temperature when it's already hot.
"Try to eat dinner at least three hours before bedtime," says Kerry Davies.
9. Hydrate, Hydrate, Hydrate
Drinking plenty of water is essential when it's hot outside, as it helps keep your body temperature regulated. Limit alcohol and caffeine consumption, as they can further raise your body temperature and disrupt your sleep, especially in a warm environment.
10. Take a Pre-Bed Shower
Taking a cool shower before bed might be your ticket to a cooler, more restful night. Pro tip: Leaving your hair damp helps keep you feeling cooler for longer.
A cool shower raises body temperature and stimulates blood flow to the skin, aiding in heat loss[1]. On the other hand, a freezing cold shower can actually have an adverse effect.
FAQS
What's the Ideal Position for Sleeping During a Heatwave?
"Sleeping on your back with your arms and legs spread apart, or sleeping on your side while avoiding curling up, can allow heat to dissipate more quickly from your body," according to Kerry Davies.
Do Cooling Blankets Actually Work?
"While some cooling blankets might provide cool relief, it's essential to consider products that work in tune with your body's temperature to maintain comfortability without feeling excessively cold or unnatural to the skin," says Kerry Davies.
What's the Egyptian Method of Sleeping?
The Egyptian method of sleeping, also known as the 'cooling method,' involves using a wet towel to provide coolness and keep you feeling cool. You can either place the wet towel on top of you or wrap yourself in it as a cocoon with a fan blowing air towards the towel to circulate the cooler air around the room.
- For a cool living room during the day, keep curtains or blinds closed when the sunlight is at its peak, especially for rooms that face the sun.
- The kitchen can be a great space to prepare and store breathable, lightweight bedding made of natural materials like organic cotton or wool for cooler nights.
- A Bathroom with a cooling shower can help regulate body temperature and aid in heat loss before bed, promoting better sleep.
- The color scheme of flooring, health-and-wellness, and fitness-and-exercise equipment in a home gym or exercise area can create a calming atmosphere conducive to sleep.
- In the science section, studying the effects of heat on sleep patterns, sleep hygiene, and temperature regulation can help in understanding and improving sleep quality during a heatwave.
