Summer is coming and we
all know what that means: Anticipate those hot summer nights! While it may
sound good to hang out and enjoy the summer breeze, we can’t deny how hot it
can get once we start trying to sleep. A lot of us (including me) are left
tossing and turning trying to bear the heat, only to wake up feeling groggy
from a poor night’s sleep.
So how can one stay cool during such hot nights? Read on as I show you different ways to stay cool when sleeping this summer!
All of us need a cool
environment and body to sleep well. But what if you’re more inclined to break a
sweat during hot summer nights? To help your body and the room feel cool for a
good night’s sleep, here are some helpful tips you can follow:
1. Take a Cool Shower
This is probably the
simplest techniques and for me, it’s one of the most effective!
Even if you’re not a
huge fan of cold showers, taking one can help a lot. If you can’t take the cold
water, then even a lukewarm one will make a huge difference compared to
sleeping without washing. Do NOT go for a hot bath a few hours before bedtime,
as it will take a long time for the body to cool down.
Not only do cold showers can help cool your body for sleeping well, but it also removes any sweat and sticky feelings you have from the heat during the day. If it’s still too hot, then fill water bottles with ice water and tuck it in bed by your feet.
2. Look Into Your Windows
If it’s crazy hot
outside, then be sure to keep all your windows and doors closed throughout the
day. You CAN open it a bit for air and ventilation, though!
For those with curtains,
shutters, and/or blinds, then keep these drawn the entire day. A lot of people
living in hot countries do this, and it does reduce the house’s temperature
significantly.
But when evening comes
and the temperature decreases, open the windows for cooler air to flow into the
home and your bedroom. If you have an attic or loft upstairs, then open windows
and hatches to allow any rising heat to escape. Just be sure to practice safety
precautions to avoid anyone breaking in from open windows!
3. Have a Fan or Air Conditioning
A fan can make a huge difference and there are a lot of options you can choose from, whether you need a ceiling or tower fan. There are even high-tech cooling devices to invest in! If you’re using the typical room fan, place a container filled with ice in front of it, or frozen bottles filled with water, which cools the air blown to you.
You can also position
your fan directly across one of your room’s windows. This will improve the
airflow in the room, especially when it’s a breezy night. If you have multiple
fans, follow this tip and place them around the room for better effects.
Or if you live in an extremely hot area, then you should invest in good air conditioning. If you do have A/C outside your bedroom, consider moving the bed temporarily until the weather improves.
4. Use the Right Pillow and Sheets
Did you know that you can invest in a cooling pillow to keep your head away from heat and sweating? It’s best to replace your memory foam pillow with something more cooling first. You can also place your pillowcase in the freezer and place it back in your pillow before sleeping.
As for your bedding, I
suggest that you invest in cotton or linen sheets rather than thick duvets
and/or blankets.
If you already use cotton or linen, then cool them before bedtime. You can do so by placing the sheets in a plastic bag, then putting them in the freezer for an hour or so before bed.
5. Eat and Exercise Well
You won’t need to change
your diet and exercise to the extremes, but simply the times you eat and
workout.
I recommend that you eat
earlier and avoid making the biggest meal of your day too late at night.
Digesting food will raise your body temperature, so opt for a bigger breakfast
and/or lunch, then a light dinner or evening snack.
Besides this, stay
hydrated throughout the hot day until evening. Do NOT drink any alcohol, tea,
or coffee before sleeping, as this is a diuretic and may leave you dehydrated.
Instead, have a glass of water by your side so you can sip it throughout the
night.
As for exercise, avoid
doing intense workouts right before bedtime, as it raises your body temperature
and will take hours before you cool down completely. Finish your workout at
least three hours before sleeping and take a cold shower to help cool you down
further.
6. Invest In a Good Mattress and Bed Frame
You don’t need to completely change up your mattress, but you CAN invest in a cooling mattress topper. This can cool down your entire body and add extra cushioning for extra comfort.
These toppers work by transferring body heat to other areas of your mattress topper which you don’t lie on. While it won’t change the room temperature, it relieves some of your body heat buildup under the bed. If you use a memory foam topper, you may need to go without it, as the material is known to trap body heat.
As for the bed frame, consider investing in a slatted bed frame, which helps a bit in regulating temperature compared to solid bed bases. Or if you’re able to, move the bed closer to your floors by removing the mattress from the bed frame.
7. Unplug Your Room
Anything that would
consume electricity will produce heat. Electronics plugged in like charging
devices, lamps, or televisions may warm up your room unexpectedly. If you want to
coolest possible environment for sleeping, then power down your electronics or
unplug ones that you don’t need before sleeping.
8. Change Your Sleep Situation and Position
If you can change your
sleep position, try sleeping on your back, like a spread eagle with your legs
and arms stretched. This keeps your body parts away, preventing them from
trapping heat and sweating.
For those who sleep with
someone, keep space between both of you instead of snuggling. If your bed isn’t
big enough to space yourselves, then you may need to use separate beds or
beddings instead of sharing one.
Don’t worry, this is only temporary until the weather cools down and you can go back to snuggling comfortably.
9. Wear the Right Clothes
Avoid wearing heavy clothes and only go for light layers of cotton nightwear. Cotton is made of lightweight and sweat-wicking fabrics to keep you from being too hot. Don’t use synthetic or thick material, even if silk and velvet feel good on your skin.
Also, don’t wear tight
sleepwear, which decreases the airflow your body gets as you sleep, increasing
body temperature. It can also have you feel trapped or restricted, making you
uncomfortable. If you wear socks, chill them in your fridge before bed to lower
the core body temperature.
If you live alone or
sleep with your partner and feel comfortable doing this, you may opt to sleep
naked if the weather is that unbearable! It may do wonders for your sleep
quality since your body can thermoregulate, maintaining cooler body
temperatures.
For more information on staying cool during the summer nights, check out this insightful video:
Wrapping It Up
If you’re having a tough
time sleeping at night, then not to worry. There are ways you can still stay
cool even during the summer! By following the right tips, you won’t have to
dread bedtime as the temperature rises.
I hope that all these
ways to keep cool when sleeping this summer helped you out! So don’t wait any
longer and begin preparing for the heat by following these tips.
Do you have any questions or want to share your
tips and experiences in staying cool during the summer? Share them all in the comments
section below, I appreciate all your thoughts!
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