Evie Summers
As global temperatures continue to rise, many people are experiencing hotter weather and wondering how they can sleep better in the heat. Sleep is essential for human health, and research shows that sleep can be disrupted by temperatures above 75°F (23.8°C). Here are some tips and tricks to help you sleep better during hot weather.
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What You'll Learn
Keep your bedroom cool
Keeping your bedroom cool is essential for a good night's sleep during hot weather. Here are some tips to achieve that:
Use Fans or Air Conditioning
Using a fan is a simple yet effective way to keep your bedroom cool. Place a fan near your bed to benefit from the airflow. If possible, use two fans strategically positioned to create a crosswind: one fan pulling air in from the window, and the other pushing air out, to get the hot air out of the room. If you have air conditioning, use it to cool your bedroom. If not, a simple box or window fan will help circulate the air and keep the room cooler.
Close Curtains and Blinds
During the day, keep your curtains or blinds closed to block out the sun and prevent your room from heating up. Keep the windows closed during the day too, especially those on the sunny side of your house, to keep out the hot air.
Choose the Right Bedding
Your bedding can make a big difference in how cool you stay during the night. Opt for sheets and pillowcases made from natural fibres like cotton or linen, which offer better breathability than synthetic fabrics. Choose light, breathable materials that allow air to flow between the fibres. Look for a lower tog number for your duvet, between 2 and 4.5, and consider natural fillings such as silk or cotton.
Keep Hydrated
Drink plenty of water throughout the day to stay hydrated, but avoid drinking large amounts just before bed to minimise the risk of disrupting your sleep with a trip to the bathroom. Keep a glass of ice water by your bed to stay cool during the night.
Take a Cool Shower
Taking a cool shower before bed can lower your body temperature and help you feel refreshed and relaxed. It can also reduce that sticky feeling that can make it hard to sleep in hot weather.
By implementing these strategies, you can effectively keep your bedroom cool and improve your sleep quality during hot weather.
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Wear light, breathable clothing
When it's hot, it's tempting to sleep in the nude, but if you'd rather wear pyjamas, opt for loose-fitting, lightweight clothing made from breathable fabric. This will be more comfortable as it won't cling to your skin or trap heat next to it.
Light colours are best as they reflect the sun's rays rather than absorbing them. So, look for sleepwear in white, tan or khaki. Linen is a good choice as it's lightweight and breathable, and wicks moisture better than cotton. Hemp is another great option as it wicks away moisture, leaving you dry, and it's naturally antimicrobial, so it resists odours and repels mildew and mould.
If you don't want to invest in new sleepwear, you could try using a fan to encourage the evaporation of sweat and make it easier for your body to regulate its temperature. You could also cool your feet by putting on socks that have been in the fridge, or by using a pet cooling gel pad for your feet.
It's also important to keep your bedroom as cool as possible. During the day, draw the curtains or blinds to keep out the sun, and make sure you close the windows on the sunny side of your home. If there is a cooler period during the day, open the windows and start up any fans to ventilate the room, then close it off when the temperature rises.
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Stay hydrated
Staying hydrated is essential for your health, especially in hot weather. Dehydration can cause heat stroke and disrupt your sleep. Drink enough water throughout the day to replace the fluids lost through urination, sweating, and breathing. Avoid drinking large amounts of water before bed to prevent multiple trips to the bathroom in the early hours.
Keep a bottle of water on your nightstand for easy access. Drinking cool or room-temperature water is best, as room-temperature water is easier for your body to process. You can also freeze your water bottle or use an ice pack to keep your water cool.
Avoid soft drinks, caffeine, and alcohol, as these can stimulate your central nervous system and make you feel more awake. Alcohol can also cause dehydration and night sweats.
In addition to drinking water, you can also stay hydrated by taking a cool shower or bath before bed. This will help lower your body temperature and make you feel more comfortable. However, be aware that very cold showers can reduce heat loss from your body, so a lukewarm shower may be more effective at cooling you down in the long run.
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Take a cool shower before bed
Taking a cool shower before bed can be an effective way to combat the heat and improve your sleep. Here are some tips to make the most of this strategy:
Firstly, it is important to note that while a cold shower can provide instant relief and make you feel refreshed, a lukewarm shower may be more effective in the long run. This is because cold showers cause the blood vessels in your skin to constrict, reducing blood flow to the skin and limiting heat loss from your body. As a result, your core body temperature may actually increase after a cold shower. A lukewarm shower, on the other hand, can help to gradually lower your body temperature, making it a better option before bed.
If you still prefer a cooler shower, you can opt for a slightly colder temperature that is more comfortable for you. Additionally, you can use cooling products in the shower, such as body cleansers and shampoos with refreshing ingredients like spearmint, rosemary, or eucalyptus, to enhance the cooling effect. You can also place these products in the fridge for 20-30 minutes before showering for an extra chill.
After your shower, avoid applying any lotion or moisturiser before bed as this can make you feel sticky and uncomfortable. Instead, if you want to add moisture to your skin, opt for a light, hydrating body mist or toner that will absorb quickly without leaving a greasy residue.
Taking a cool shower is not just about the temperature of the water. It is also important to ensure that your shower routine helps you relax and prepares your mind and body for sleep. You can achieve this by creating a calming atmosphere in your shower space, such as by dimming the lights or playing soothing music. Take your time in the shower, focusing on your breath and allowing the water to soothe and relax your body.
Finally, remember that a cool shower is just one part of a bedtime routine that promotes better sleep in hot weather. Combining it with other strategies, such as keeping your bedroom cool, wearing lightweight and breathable clothing or bedding, staying hydrated, and limiting alcohol consumption, will help you create an optimal environment for restful sleep during hot nights.
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Use a fan
Fans are a popular way to keep cool during hot weather. They can be especially useful in humid conditions. Fans provide a cooling breeze and improve airflow, helping to maintain a comfortable sleep environment. They can also help to circulate stale air and freshen up a room, making it less stuffy and preventing unpleasant odours.
There are a few things to consider when using a fan to help you sleep in hot weather. Firstly, it's important to place the fan 2 to 3 feet away from you to avoid a concentrated airflow. An oscillating fan can also help prevent the air from moving in only one direction. If you are susceptible to auditory disturbances, the sound of the fan may decrease your sleep quality, so it might be worth considering a quieter option or placing the fan further away from you.
To minimise the negative effects of sleeping with a fan on, you can try placing a water bowl in front of it. This will help to add moisture to the air and prevent dehydration, as well as keeping your eyes and nasal passages from drying out. It's also important to clean your fan blades regularly to ensure they are free from dust.
If you don't have a fan, there are some alternative ways to stay cool at night. You can fill a hot water bottle with ice-cold liquid, or cool socks in the fridge and put them on. Cooling your feet lowers your overall body temperature. You can also try a cooling mattress pad or topper, which are designed to help regulate body temperature and prevent overheating.
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Frequently asked questions
Try using a fan, or if you don't have one, fill a hot water bottle with ice-cold liquid. You could also try cooling your socks in the fridge and putting them on, as cooling your feet lowers the overall temperature of your skin and body.
Take a lukewarm shower or bath before bed to cool down. Drink plenty of water throughout the day, but avoid drinking large amounts before bed. Eat lighter meals throughout the day, and avoid sugar, carbs, saturated fats, and too much fibre.
Keep curtains or blinds closed during the day to keep out the sun. Open the windows in the evening, especially if it's cooler outside than inside. Sleep with just a top sheet, and opt for loose, cotton clothing or pyjamas.
