How is your sleep this summer?
Summer means blue skies and long, sunny days, but when it comes to getting a good night’s sleep, that summer dream can quickly become a nightmare. Like a lot of people, I find it a lot harder to fall asleep during the hot summer months. As the mercury rises, it becomes increasingly challenging to get the restful sleep that your body needs. This can leave you feeling groggy and irritable, and even have an impact on how you function in everyday life. (Not to mention that it’s not the best way to enjoy the summer!) Of course, air conditioning can help, but I’d much rather just have all the windows open. Wouldn’t you? The good news is that by making a few simple changes to your sleep environment, you can keep cool and sleep well all summer long. Read on for my top tips for how to avoid feeling overheated. Follow these and you’ll be able to drift off into a restful slumber, no matter how high the temperature climbs!
Remember that heat rises
First things first – let’s talk location! That top floor bedroom might not be as appealing as it used to be come warmer temperatures. Heat tends to rise, which means that a top floor bedroom can quickly become a sauna. If you have the option, consider sleeping in a downstairs room or at least a room with plenty of ventilation. In addition, keep those sheers and windows closed during the hotter points of the day. Remember, once the heat is inside, it is much harder to get out!
Get the air moving
One of the simplest and most effective ways to stay cool on warm summer nights is to create airflow in your bedroom. A fan of some sort is so simple, and so effective! When selecting a fan, look for a quiet model that won't disrupt your sleep. Ceiling fans are particularly effective since they can help pull hot air up and out of your bedroom. Be sure to set your ceiling fan to run counterclockwise during the summer months for optimal cooling. You can also position a fan across from a window to create a refreshing cross-breeze, or set up multiple fans around the room. A nice trick is to place a pan of water or ice cubes in front of a portable fan for additional cooling.
Say goodbye to silk
Silk is, of course, sexy, but save that for cooler winter nights! Choose sheets and lightweight pajamas made of sweat-wicking microfiber. Cotton sheets and pajamas are more breathable and lightweight, helping to keep you feeling cooler and more comfortable.
Keep it simple
Another easy way to reduce heat and promote airflow is to remove your duvet and extra blankets from your bed and just keep it simple with lightweight cotton sheets. Opt for light-colored sheets, which reflect heat instead of absorbing it.
Chill your pillow
Did you know that chilling your pillow can be a quick and easy way to create a refreshing sleeping environment on warm summer nights? Rather than putting your entire pillow in the freezer, consider putting just your pillowcase or top sheet in the fridge or freezer for a few minutes before bedtime. This can help lower your body temperature and make it easier to fall asleep. Alternatively, you can slightly dampen your top sheet and pillowcase with cool water before going to bed. The evaporation of the moisture can create a cooling effect that can help you feel more comfortable.
Staying hydrated is key to maintaining a cool and comfortable body temperature on warm summer nights. Be sure to drink lots of water throughout the day, and avoid salty foods, excess alcohol or heavy meals and exercise in the evening. Another great way to stay cool is to take a cool shower or bath before bedtime, as the water can help lower your body temperature and leave you feeling refreshed and relaxed. While it may not be for everyone, some people find that going to bed with slightly damp hair can also help regulate their body temperature.
Hope these tips help! Give them a try and see how much of a difference they can make? Here's to staying cool and sleeping well this summer!