When it’s hot outside, the last thing you want to do is toss and turn all night trying to cool off and get comfortable. Luckily, there are a few things you can do to stay cooler and sleep comfortably all night long. In this blog post, we’ll share our top tips for sleeping cool when it’s hot out.
Temperature is important to the natural process of falling asleep.
As the day turns to night and it gets closer to bedtime, the pineal gland releases melatonin to help your body cool down and prepare to sleep. When you go to bed, your body temperature drops further, until it is one or two degrees lower than it was during the day. That temperature change helps you fall asleep faster, allowing you to get a good night’s sleep. Naturally, it will be more difficult to cool down and begin the sleep process if your room is hot and humid.
What is the “right” temperature for sleeping?
Many experts recommend keeping your bedroom cool, in the 60– to 68-degree range which is really quite cool. Give yourself the best chance of finding your ideal temperature. If you can fall asleep quickly and sleep comfortably throughout the night, you’ve probably found the ideal temperature for your body. Another tip for keeping your room cooler at night is to keep it as dark as possible during the day.
Sleep in a cave.
Dark and cool are the best conditions for sleep. Installing window coverings to block out streetlights and turning off LED lights from any devices in your room are two ways you can make your room darker. If you have high humidity in your bedroom, set a dehumidifier to 30% to 50% humidity for maximum comfort. The more cave-like you can make your room, the more relaxing you’ll find it to fall asleep and stay asleep.
Once you’ve turned the A/C down, what more can you do? Here are some other ideas to help you cool down and stay cooler for better sleep at night.
Strategies to Sleep Cooler:
- Sleeping naked is the best option on really hot nights.
- Select sheets and bedding made of breathable fabrics such as cotton, linen, or bamboo. These fibers can wick away sweat so you sleep better.
- Use multiple fans to create a cross-breeze in the room to lower the temperature. Try placing one near an open window to draw in cooler air from outside if you can. This can also create a “white noise” environment masking outside noises so you can sleep more soundly.
- Take a warm shower before going to bed. This will help to lower your core body temperature, preventing you from becoming overheated right away.
- Sleep by yourself! Having almost 100-degrees of body heat cozying up beside you all night long may be doing more harm than good on the hottest nights.
- Sleep in a literal cave by temporarily moving to the basement. Or sleep in another area of the house where the temperature is naturally cooler.
- Apply ice packs or cold compresses to pulse points on your neck, wrist, ankles, or behind your knees.
- Place your sheets in a plastic bag and then inside the freezer for an hour or two before you go to bed. Some people swear by this! Although your body will release heat while you sleep, this just might do the trick to help you fall asleep easier.
- Look for a mattress that has good airflow and is designed to dissipate heat.
Follow one or more of these tips and you’ll be sure to sleep cooler and more comfortably all night long, no matter how hot it is outside.
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