Colin Snow
Sleep is an essential part of our lives, but high temperatures can make it difficult to get a good night's rest. Our bodies naturally cool down before we fall asleep, but hot weather can disrupt this process, leading to restless nights. While air conditioning seems like an obvious solution, it's not always accessible or environmentally friendly. So, what can we do to sleep better in the heat? From keeping our bedrooms cool to choosing the right bedding and sleepwear, there are several simple yet effective strategies we can employ to beat the heat and get some shut-eye during those warm summer nights.
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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 the day, keep your curtains, blinds, and windows closed to block out the sun and prevent hot air from entering the room. If your bedroom has already heated up, try opening the windows in the evening when the outside air is cooler. You can also keep your bedroom door open to allow a flow of air and improve ventilation.
If you have access to air conditioning, you may use it to cool your bedroom. However, air conditioning is not always the best solution as it consumes a lot of energy and places a strain on the electricity grid. Fans are a more energy-efficient alternative to improve airflow and help you feel cooler. Just be mindful that when indoor temperatures are extremely high, fans might not prevent heat-related illnesses.
You can also cool your bedroom by using breathable bedding and nightwear. Opt for lightweight, natural fibres such as cotton or linen for your sheets and pyjamas. They allow for better airflow and absorb excess sweat. It is also recommended to switch to a summer-friendly duvet or comforter and use a lightweight blanket or sheet.
Some additional tips to keep your bedroom cool include taking a lukewarm shower or bath before bed, placing cool washcloths on your forehead, hands, and feet, and sleeping on the floor or in a cooler spot in your home, such as the basement. You can also try placing your sheets in a plastic bag and putting them in the freezer for a few minutes before bed to cool them down.
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Use lightweight bedding
When the weather is hot, it can be tempting to forgo any bedding. However, using lightweight bedding is the best way to help your body regulate its temperature. Opting for a light sheet or summer comforter will help you sleep better. It is important to make sure you can still move around easily under the sheet, so you can kick out a foot or another limb to help cool down.
Sheets made from natural fibres such as cotton or linen are breathable and can help regulate your body temperature. Cotton sheets allow for airflow and breathability, while also absorbing excess sweat from your skin. Silk sheets are another option, as they maximize cooling and breathability, and efficiently manage moisture and counter heat buildup.
If you have the time, you can try putting your sheets in a plastic bag and placing them in the freezer while you get ready for bed. This will cool them down and provide temporary relief as you settle down for the night.
In addition to sheets, you should also consider switching to a lightweight blanket or summer-friendly duvet. Your winter duvet will likely have a much higher tog number, meaning it is thicker and warmer. Changing to a thinner, lighter tog version in the summer will help you regulate your temperature at night. Look for one that is between 2 and 4.5 tog with natural fillings such as silk or cotton, or a high down content.
By using lightweight bedding, you can help your body stay cool and comfortable, leading to a better night's sleep even in hot weather.
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Wear breathable fabrics
When it comes to getting a good night's sleep in hot weather, the fabrics you wear and sleep with can make a big difference.
It is recommended to wear loose-fitting pyjamas made of lightweight, breathable materials such as cotton or linen. These fabrics allow for better airflow and breathability, helping to keep you cool. They also absorb excess sweat, which can improve comfort. Similarly, silk pyjamas can help keep you cool by dissipating heat.
In addition to choosing the right fabric, it is also important to consider the fit of your pyjamas. Loose-fitting pyjamas allow for better air circulation and reduce sweating.
You can also apply these principles to your bedding. Opt for sheets and duvet covers made from breathable, natural fibres such as cotton or linen. These fabrics will help to keep you cool and comfortable throughout the night.
If you are using a duvet, it is advisable to switch to a lighter option during the summer months. A duvet with a lower tog rating, between 2 and 4.5, will help regulate your temperature. You could also try putting your sheets in a plastic bag and placing them in the freezer for a few minutes before bed to help you cool down.
By choosing the right fabrics and fits for your pyjamas and bedding, you can improve your comfort and increase the chances of a good night's sleep, even in hot weather.
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Stay hydrated
Staying hydrated is one of the most important things to do in hot weather. When it's hot, your body cools itself down by sweating, so you need to replace the water lost through perspiration. Make sure you drink enough water throughout the day and evening to stay hydrated. Drinking a glass of cool water before bed can also help to cool your body down.
It's important not to become dehydrated, as this can lead to heat exhaustion and heatstroke. Symptoms of heat exhaustion include feeling faint, weak, or having muscle cramps. If you experience any of these symptoms, it's important to seek medical attention.
In addition to drinking water, you can also eat foods with high water content to stay hydrated. Fruits and vegetables such as watermelon, strawberries, cucumbers, and celery are all hydrating options. These foods can help you stay hydrated and cool you down.
Another way to stay hydrated is to avoid drinks that can dehydrate you. Alcohol, coffee, and sugary drinks can all contribute to dehydration, so it's best to avoid them or limit your intake, especially before bed. Drinking a lot of these dehydrating liquids can disrupt your sleep, so it's best to stick to water.
Finally, it's important to be mindful of the temperature of your drinks. Very cold drinks can be a shock to the system and may not be as effective at hydrating you as cooler drinks. Room-temperature or slightly cool drinks are best for staying hydrated and cooling down. When it comes to bedding, lightweight and breathable materials are best, such as cotton or linen.
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Avoid screens before bed
While it may be tempting to play a game or scroll through your phone when struggling to sleep in the heat, it is best to avoid screens before bed. The blue light from phones and other devices makes us feel less sleepy, and the activity is stimulating. Instead, try reading, writing, or folding your socks. These activities can help you wind down and feel sleepier.
If you are struggling to sleep due to the heat, it is important to prepare your bedroom during the day. Keep the blinds or shades closed and the windows shut on the sunny side of your home to keep out the hot air. You can also try putting your sheets in a plastic bag and placing them in the freezer for a few minutes before bed. This will help cool you down as you settle in for the night.
Another way to avoid screens is to create a relaxing bedtime routine that doesn't involve your phone or computer. This could include taking a lukewarm shower or bath, which can help you feel refreshed and cool down. You can also try placing cool washcloths on your forehead, hands, and feet, which are areas where the most heat is lost.
In addition to avoiding screens, it's a good idea to opt for loose-fitting pyjamas made from lightweight, breathable materials like cotton or linen. These fabrics allow for better airflow and can help keep you cool. You can also try sleeping on your side, which exposes more of your body to the air and allows heat to escape more easily.
Finally, if you're having trouble sleeping due to the heat, consider moving to a cooler spot in your home, such as a basement, or sleeping on the floor, which is often cooler. You can also try keeping a bit further apart from your partner or pet, as having multiple bodies in the bed can increase the temperature and make it harder to cool down.
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Frequently asked questions
The ideal temperature for sleep is about 65°F (18.3°C), so when the weather is hot, it can be difficult to sleep. Here are some tips to help you sleep better in the heat:
- Keep your bedroom cool by closing windows, blinds, and curtains during the day. Open the windows at night if the temperature outside is cooler.
- Use lightweight, breathable bedding and sleepwear made from natural fibres such as cotton or linen.
- Stay hydrated by drinking enough water.
Here are some additional tips to help you sleep better when it's hot:
- Avoid napping during the day so you feel sleepier at bedtime.
- Avoid drinking alcohol as it promotes early morning waking and a poorer quality of sleep.
- Take a lukewarm shower or bath before bed to help lower your body temperature.
Yes, here are some further suggestions to help you sleep when it's hot:
- Place a cool washcloth on your forehead, hands, and feet to help lower your body temperature.
- Sleep on your side, as this exposes more of your body to the air and allows heat to escape more easily.
- Stretch out across the bed with your arms and legs wide to increase air circulation and reduce sweating.
