As temperatures soar, slumber can sometimes feel like an elusive oasis in a desert of heat. We don’t sleep as well if we feel hot and sweaty. Also, if our body is too busy trying to stay cool, it won’t be able to get proper restorative rest.
Our goal is to protect our sleep the best way we can during the summer. We tend to sleep less because the days are longer and brighter with rising temperatures. Then, we begin the winter months with an accumulated sleep debt, which we always want to avoid.
Below are my tips for getting a good night’s sleep when the weather is intent on turning your bedroom into a sauna.
Create a Summer Sleep Environment
- Use blackout blinds. They will help block morning sunlight, and thermal blackout blinds are best for blocking the heat as well. Try keeping them drawn during the day to help the room stay cool. If the sun shines into the room all day, the heat can linger throughout the night.
- Add a fan to your night table. Or use an overhead fan to circulate and cool the air. You can make a DIY air conditioner by filling a shallow pan with ice and placing a fan behind it. As the ice melts, the water will evaporate and act as a coolant to the room.
- Sleep like an Egyptian. Ancient Egyptians soaked their sheets in cold water right before bed. It may keep you cool, but it can also be a huge mess. For a more modern take on this method, soak a large sheet or towel in cold water. Wring out as much water as you can, and run it through the spin cycle in your washing machine. It will stay wet and cool, but not dripping.
Use Seasonal Bedding and PJs
Bedding:
- Avoid synthetic materials. They can trap body heat without providing much ventilation. Natural fibers are the best choice for your bedding, as they are breathable and wick away perspiration. Cotton, bamboo, silk, and linen sheets will help you sleep cooler at night.
- Swap your heavy winter duvet for a lighter comforter. During the summer months, you can also remove your mattress pad to help prevent body heat from building up. Choosing bedding in a lighter color may help by reflecting sunlight and the accompanying heat, whereas dark colors absorb it.
PJs:
- Wear moisture-wicking pajamas. Natural fibers like bamboo, cotton, or silk are ideal, along with certain synthetic fabrics designed for cooling. Look for PJs with a loose, airy fit.
- Think twice about sleeping in the nude. You may think this is the cooler choice, but you’ll still sweat. Sleeping in a pool of perspiration isn’t comfortable and will keep you up at night.
- Re-think tech in the bedroom. Computers and TV’s produce heat. Try turning them off before bed for a cooler sleep.
- Use cooling products. Cooling socks, cooling pads in your pillow case, cooling eye masks, and even cooling creams and gels can help your skin and body cool down.
- Freeze a wet washcloth and use it as a cold compress. Simply place it on your head and face. Alternatively, you can use a cooling eye mask or face roller.
- Apply ice packs or cold compresses to your pulse points. Placing them on your wrists, neck, elbows, ankles, and behind your knees can give quick relief when overheated.
- You can even go as far as freezing your bedsheets. About an hour before going to bed, place your pillowcase and sheets in the freezer. They won’t stay cold all night, but this trick could help you drift off to sleep.
- Take a warm shower or bath. Taking a lukewarm shower or bath to cool down may seem counterintuitive, but the goal is to lower your core body temperature. Your body will cool down after getting out of the shower, making falling asleep a little easier. It can also rinse off that sticky, sweaty feeling, leaving you fresh and ready for bed. Stay away from an ice-cold shower, as that can overstimulate you before going to sleep.
Alanna McGinn is Founder and Certified Sleep Expert of Good Night Sleep Site, a global sleep consulting practice. She is host of the This Girl Loves Sleep Podcast and author of This Baby Loves Sleep. Alanna has established the world-wide brand of Good Night Sleep Site the #1 sleep resource for families. She and her team of sleep consultants strive to help families (baby to adults) and corporations overcome their sleep challenges and have well-rested smiles in the morning. You can find out more about Alanna McGinn and how to work with a Good Night Sleep Consultant at goodnightsleepsite.com. Follow Alanna and all her sleep tips on Instagram.
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