No matter what season it is, we all want a good night’s sleep, so that we can wake up feeling refreshed, renewed, and ready to take on a new day. However, as we head from spring into summer, the days and nights are getting warmer. And (depending on where you live, of course), summer weather might mean that you experience a mixture of hot temperatures and either dryness or humidity.
These conditions can play havoc on our sleeping patterns. As the mercury rises, your bed and bedroom will also get warmer. This naturally increases our core body temperature, which can interfere with and disrupt our slumber, preventing us from entering REM, the most restorative phase of sleep. You may find yourself waking up through the night, feeling hot, sweaty, and frustrated. Many people struggle to get back to sleep, or continue to doze fitfully until the alarm goes off. This lack of healthy sleep can be damaging to both our physical and mental health, causing headaches, brain fog, exhaustion, mood swings, and more.
So, how can you stay cool at night? There are three main ways to tackle the problem:
- Cooling your body down before bed to regulate your temperature.
- Cooling your bedroom, with or without AC.
- Cooling your bed to help you sleep better.
Let’s take a look at each one, and how you can combine them to get the perfect night’s sleep – even if it’s tropical outdoors!
Cooling Your Body Temperature Before Bed
The first thing you can do when days and nights are hot, is to regulate your body temperature before you hit the sheets.
- Stay hydrated throughout the day. During hot months, we lose a lot of fluids through sweat, which can lead to dehydration. This in turn can negatively affect your sleep. Be sure to drink water through the day and also keep a glass of water close at hand through the night to sip on if you wake up feeling parched.
- Don’t exercise too close to bedtime. While exercising during the day can help you sleep, doing it too close to the end of the day can have the opposite effect. This is because it can cause your body temperature to spike. Give yourself at least a few hours to cool down after your cardio sesh.
- Take a warm to hot shower or bath before bed to help you relax and lower your body temperature. Research has shown that having a warm shower or bath an hour or two before lights out on a hot night can make a big difference to your sleep, as the shower can help to remove heat from your body and help it begin the process of cooling down naturally.
- Have a lighter dinner and try not to eat within two hours of your bedtime. This way, your body has time to digest your meal, a process that can cause your body temperature to rise. Choose foods that will help your body feel cool and light, such as salads or chilled soups. Avoid hot and spicy foods. Using your oven can also heat up your house, which can make your bedroom warmer.
- Avoid hot drinks like tea, coffee, or hot cocoa before bed. Cool (but not too icy) teas, water, or lemonade are good alternatives. Alcohol is also not a great idea, as too much can cause high sweats.
- During the night, keep a cool washcloth, a spray bottle with water (and a few drops of your favorite essential oils, if you like), or a bowl of ice on your nightstand. If you wake up feeling hot, these will help to cool you down immediately.
Cooling Your Bedroom
Your bedroom environment also plays a big role. To help keep your bedroom feeling cool, try these tips.
- If you have an air conditioner, set your thermostat to around 60-67 degrees Fahrenheit. Scientists agree that this is the ideal sleep temperature.
- If AC is not an option, use portable fans to cool and circulate air. In fact, even if you have air conditioning, a fan can help to increase airflow and promote good sleep. And it’s not just about having fans directly on you – a fan pointing at the window can help to push hot air out. Test different options to see what works best and consider turning on kitchen and bathroom fans as well. On super hot days, place a bowl of ice in front of a fan for a fine cooling mist that feels amazing.
- On hot days, close your windows, curtains, and blinds to block out the heat and keep your bedroom dark. Then, when temperatures drop during the evening, open your windows and let in the cooler air.
Sleeping Cooler at Night
Besides keeping your body and bedroom cooler, let’s look at how you can make simple adjustments to your bed that will help you sleep cooler all through the night.
- The most important tip is to use temperature regulating sheets made of natural fabrics like linen or cotton percale. These fabrics tend to be more lightweight and breathable, which helps to keep your body temperature steady and cool. If you’re looking for high-quality temperature regulating sheets, try our Relaxed Cotton Percale bedsheets made from 100% long-staple cotton that is cool and crisp to the touch, breathable, ultra-soft, and Oeko-tex certified. If you’re in search of other bedding to top off your bed, we have beautiful white Relaxed Linen Euro Shams and Relaxed Linen Duvet Covers that will enhance your bed and keep your bedroom looking stylish, no matter how hot it gets!
- Choose sleepwear that makes you feel most comfortable. Some people prefer pajamas or sweats while others find sleeping nude or semi-nude more comfortable. Try out a few different options and see which works best for you. If you do wear pajamas, opt for cotton or linen. These natural fibers allow airflow and let your skin breathe, while synthetic materials can trap heat and make you feel hot and sticky.
Stay cool and sleep well!