Evie Summers
Sleeping in hot weather can be challenging, and many people struggle to fall and stay asleep when temperatures rise. Research shows that sleep can be disrupted by temperatures above 75 °F (23.8 °C), with people losing an average of 14 minutes of sleep on nights above 86 °F (30 °C). As nights have warmed faster than daytime temperatures in many places, the heat is causing people to lose sleep. However, there are several tips and tricks to help you sleep better in hot weather.
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What You'll Learn
Keep the room cool
Keeping your room cool is essential for a good night's sleep. Research shows that sleep can be disrupted by temperatures above 75 °Fahrenheit (23.8 °Celsius) and the ideal temperature for sleep is between 65 °Fahrenheit (18.3 °Celsius) and 72 °Fahrenheit (22.2 °Celsius).
During the day, keep your room cool by closing the windows, blinds, shades, and curtains as the temperature rises. This will keep hot air and sunlight out and allow the room to cool down more quickly before bedtime. If you have them, use insulated cellular shades, which can block up to 80% of unwanted solar heat.
In the evening, when the outside air is cooler, open the windows and blinds to let fresh air into the room. If it is noisy or unsafe to keep the windows open while sleeping, keep the bedroom door open to allow a flow of air. If you are in a one-story home, consider sleeping on the floor, as it is often cooler. In a multi-floor home, opt for sleeping on the ground floor or in the basement.
Fans are an excellent way to increase airflow and ventilation. Adjust ceiling fan settings so that the blades run counterclockwise, pulling hot air up and out. Position box fans across from a window so that the wind from outside combines with the fan to create a cooling cross-breeze. If you don't have a fan, try filling a shallow pan with water and ice, then position it in front of an open window so the breeze from outside blows across the pan.
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Use fans and air conditioning
Fans and air conditioning can be very effective tools to help you sleep when it's hot. If you don't have air conditioning, or if you'd prefer not to use it, fans are a great alternative. Ceiling fans, box fans, and oscillating fans can all help to move air around the room and your body, increasing the chance of sweat evaporating and making you feel more comfortable. Fans also make "white noise", which can block out disruptive sounds during sleep.
To get the most out of your fan, experiment with its positioning and angle to find the most comfortable airflow direction. Place a fan near a window to blow hot air out of the room, or if all your windows are on the same side of your home, position a fan to blow air out of one window, drawing cooler outdoor air in through the other windows. You can also place a fan with a big bowl of ice water next to your bed to cool the air that the fan blows over you.
If you do decide to use air conditioning, there are a few things to keep in mind. Firstly, air conditioners emit hydrofluorocarbons (HFCs), a type of greenhouse gas that absorbs heat, so it's important to consider the environmental impact. Additionally, high temperatures can tax air conditioners, leading to increased energy consumption and strain on the electricity grid. If you're renting, consider asking your landlord or property manager about adding an AC unit, or look into window units that you can install yourself.
Whether you're using fans or air conditioning, there are a few other tips to keep in mind to stay cool while you sleep:
- Keep your bedroom cool during the day by closing windows, blinds, and curtains to block out sunlight and heat.
- Open windows in the evening and at night to let in cooler air and improve air circulation.
- Keep doors open in your home to allow for better air circulation.
- Choose breathable bedding and sleepwear made from natural fabrics like cotton or bamboo, which allow air to flow freely and prevent heat buildup.
- Take a cool shower or bath before bed to lower your body temperature.
- Stay hydrated by drinking plenty of water, especially during hot weather.
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Choose the right bedding
When it comes to choosing the right bedding, there are several factors to consider. Firstly, it's important to think about the temperature you typically sleep at. If you tend to sleep hot, focus on breathable fabrics and bedding that promotes airflow. For example, coils or hybrids of coils and memory foam can be good options. On the other hand, if you get chilly at night, consider adding a synthetic layer to help retain body heat. Memory foam, for instance, retains heat but can be uncomfortable for those who sleep hot.
The weight of bedding is also an important consideration. If you prefer the reassuring weight of several blankets, you may want to opt for a comforter, which is a padded blanket that adds extra warmth. If you prefer less weight, a quilt or bedspread might be a better choice as they are typically flatter and less bulky.
The quality of your bedding is also key. While it may be tempting to opt for inexpensive sheets, investing in high-quality bedding can significantly improve your sleep. Look for bedding with a thread count between 200 and 400, as this will generally offer a softer and more comfortable feel. Additionally, consider your specific needs, such as allergies or skin sensitivities, and choose bedding with antimicrobial properties or soft, natural fabrics like organic linen or cotton to prevent irritation.
Lastly, don't forget the importance of pillows. The right pillow can provide crucial support for your head and neck and should be chosen based on your sleeping position and body type. A good pillow, along with the right mattress, can make all the difference in ensuring proper body alignment and a restful night's sleep.
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Avoid screens and caffeine
Sleep is extremely important for our health and well-being. Research shows that sleep can be disrupted by temperatures above 75°Fahrenheit (23.8°Celsius) and that heat interferes with sleep more than cold does. The ideal temperature for sleep is about 65°Fahrenheit (18.3°Celsius).
One of the ways to improve your sleep quality is to avoid screens and caffeine before bed. Here are some tips to help you with that:
Avoid Screens
- Screens that emit blue light can affect your brain's ability to slow down and prepare for sleep.
- Try to avoid looking at screens for a few hours before bedtime.
- If you need to use screens, consider using blue light filters or night modes, which reduce the amount of blue light emitted by your devices.
Avoid Caffeine
- Caffeine is a stimulant that can keep you awake and disrupt your sleep.
- Avoid consuming caffeine late in the day. Try not to have any after 4 pm or at least 6 hours before bedtime.
- If you are sensitive to caffeine, you may need to stop consuming it even earlier in the day.
- Caffeine is found in coffee, tea, chocolate, energy drinks, and some medications. Be mindful of your intake and try to limit it, especially in the afternoon and evening.
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Take a shower or bath
Taking a shower or bath is a popular bedtime ritual, and for good reason. It can help you fall asleep faster and improve your overall sleep quality.
The ideal temperature for sleep is between 65°F and 72°F (18.3°C to 22.2°C). When it's too hot, you're more likely to toss and turn, disrupting your sleep. A warm bath or shower can help lower your body temperature, which is necessary for your brain to transition to sleep. The ideal bath temperature is between 104°F and 109°F (39.4°C to 42.8°C).
Taking a bath or shower in the evening stimulates your body's thermoregulatory system, causing blood to circulate from your internal core to your hands and feet, which allows body heat to escape more quickly. This triggers your circadian rhythms, signalling to your body that it's time to sleep.
It's important to time your bath or shower correctly. It should be one to two hours before bedtime, giving your body enough time to cool down. If you bathe too close to bedtime, it may not allow enough time for your body to cool, and you may not experience the sleep benefits.
If you're struggling to sleep due to the heat, a warm bath or shower is a simple and effective solution. It's a low-risk intervention that can help you fall asleep faster and improve your sleep quality.
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Frequently asked questions
Research shows that sleep can be disrupted by temperatures above 75 degrees Fahrenheit. When it's time for sleep, the body begins to cool down by dissipating heat through the head, arms, hands, legs, and feet.
Here are some tips to help you sleep without heat:
- Take a warm shower or bath before bed.
- Exercise before bed to heat up your body.
- Sleep with a cold flannel on your head.
- Drink a hot drink to help release sweat and cool your body.
- Sleep without clothes on to cool down your body temperature.
Research shows that the ideal temperature for sleep is between 60 to 65 degrees Fahrenheit. Temperatures above or below this range can make it harder to fall asleep and stay asleep.
Here are some additional tips for sleeping without heat:
- Soak your feet in cold water before bed to help cool your body down.
- Place a small pillow or rolled-up towel in the fridge a few hours before bed and then place it between you and your partner to act as a cooling buffer.
- Avoid activities that involve blue light, such as phones or TV, and return to bed when you feel sleepy.
