As the heat of summer sets in, getting a good night’s sleep can become increasingly challenging. High temperatures and overheating at night can lead to sleep disturbances, leaving you feeling restless and drained the next day. There are some really effective strategies to help you create a cool and comfortable sleep environment, allowing you to enjoy restful nights even during the hottest summer nights.
Creating a Cool Sleep Environment
One of the first steps to achieving restful sleep during hot summer nights is to create a cool sleep environment. Keep your bedroom well-ventilated by opening windows during the day, and keeping it open at night if that helps. Use a fan to circulate the air, and if you have air conditioning set it to a comfortable temperature. Consider using blackout curtains or blinds to block out the heat from the sun during the day, which will keep your room temperature cool. You should also opt for breathable and moisture-wicking bedding materials which promote better air circulation as you snooze!
Selecting the Right Summer Bedding
Following on from this, choosing the right bedding can make a significant difference in keeping cool during the night. Go for breathable materials such as bamboo or linen that allow air to flow and wick away moisture. Avoid heavy or synthetic fabrics that can trap heat and cause discomfort – they won’t feel anywhere near as comfortable as natural fabrics. Additionally, consider using a summer-weight duvet or a lightweight blanket to provide just enough cover without overheating. You can also get a cooling pillow! The best pillow to keep you cool is one which utilises technologies designed specifically to lower your body temperature like gel or breathable fabric like bamboo.
Regulating Room Temperature
Regulating the room temperature is crucial for a cool sleep environment. Open the windows first and foremost, or turn on the air con. If you don’t have air conditioning, try using fans strategically – place a bowl of ice in front of a fan to create a DIY air cooler, for example. Additionally, you can try using a cooling mattress pad or a chilled pillow to help regulate your body temperature. Blackout blinds will lower your room temperature if you keep them closed throughout the day, too.
Staying Hydrated for Better Sleep
By keeping yourself hydrated during the day, your body will be in a more regulated state which is much better for falling asleep. Drink water in the evening rather than caffeine or alcohol, as the latter two make it much harder to fall asleep – but when you’re hydrated, your body will be ready to drift off. If you want to switch it up a bit from water, opt for a soothing bedtime beverage like a nice herbal tea!
Nighttime Cooling Strategies
If overheating is a struggle for you, try having a cool shower before bed or investing in a cold pack to pop into bed with you. You can run a towel or washcloth under colder water and use that to help you cool down, too. Embrace lightweight pyjamas or go without, as thick fabrics against your skin will only raise your body temperature further.
Find the perfect sleeping position for you, too. The more comfortable you are the less likely you are to feel stressed about falling asleep, which can contribute to a higher body temperature. Sleeping on your back or side is best for feeling cool as your face isn’t pressed into the pillow, meaning there is more air getting to you.
Managing Humidity and Air Quality
Ensure the humidity levels in your bedroom are right – buy a dehumidifier if need be to take excess moisture out of the air and help with cooling. Air purifiers will also help to improve circumstances, meaning the air you breathe as you sleep is better for you and won’t be irritating. Houseplants can really help with improved air quality too, and they bring a bit of lush nature into your room which can be soothing! Peace lilies, sword ferns, and spider plants are all examples of indoor plants which help you to breathe easier.
Creating a Relaxing Bedtime Routine
Relaxing before bed will give you the best possible chance to fall asleep with ease, especially when it’s hot. Limit physical activity and opt for something calming like self-care, reading, a puzzle, or a gentle stroll. Dim the lights in your room as you prepare for bedtime, and do your best to reduce screen time as much as possible before you go to bed. There are some really easy relaxation techniques you can practise to ease you into sleep: yoga, meditation, and deep breathing are some of these. They really can help if you’ve been finding it hard to drift off!
Mastering a Restful Night’s Sleep
Keeping a cool bedroom, ensuring you feel relaxed, and opting for lightweight fabrics for both bedding and nightwear are the best tips for achieving a restful sleep on hot summer nights. These strategies are a great way to improve your overall well-being and sleep quality, making bedtime something to look forward to even on those sticky warm evenings. Hopefully, this advice will help you stay refreshed and enjoy cool summer slumber for years to come.