As the summer temperatures soar and humidity levels rise, getting a good night's sleep can become a challenging task. The combination of longer daylight hours and stifling heat can disrupt your sleep duration and quality, leaving you tossing and turning in discomfort. Don't worry; you're not alone. In this blog post, we'll explore expert-backed tips to help you beat the heat and enhance your sleep during the hot summer months.
Keep the Blinds Closed During the Day
Regulating the temperature in your bedroom can begin with a simple adjustment—close the blinds during the day to reduce heat buildup. Insulated cellular shades or medium-coloured fabric drapes with white plastic backings can effectively slash solar heat coming through the windows by up to 60 percent or reduce heat gains by 33 percent, respectively. By doing so, you create a cooler environment for better sleep when the sun goes down.
Avoid Vigorous Exercise and Heavy Meals 4 Hours Before Bed
Winding down mentally and physically before bedtime is crucial to aid your body's natural cooling process. Avoid engaging in stressful activities, consuming heavy meals, or participating in intense exercise during the evening, as these factors can make your body feel hotter.
Use a Dehumidifier and a Fan
If you don't have air conditioning or need an additional cooling boost, consider using a dehumidifier to control indoor humidity levels between 50 to 60 percent. Pair this with a fan placed behind a bowl of cold water and ice, directed towards your sleeping area to amplify its cooling effect. By creating a more comfortable and less humid sleep environment, you can rest more peacefully during those hot summer nights.
Shower Before Tucking Yourself In
Taking a shower before bedtime might seem counterintuitive, but a warm or lukewarm shower (between 104 and 109 degrees F) one to two hours before bed can significantly improve sleep. As you step out of the shower, your body will feel relatively cool, which help the natural cooling process as you prepare for rest.
Go Ahead, Sleep Naked
For those who find it comfortable, sleeping naked can promote better sleep by helping your body maintain a cooler core temperature through extra airflow and less clothing insulation. If sleeping in the buff isn't your preference, opt for pyjamas made with natural fibres like cotton, light wool, or silk, as they are more breathable and can facilitate better sleep compared to synthetic materials.
Cooling Sleep Accessories
To further enhance your sleep environment, explore cooling sleep accessories such as pillows, sheets, and pyjamas made from breathable materials like bamboo, cotton, or Tencel. While these fabrics can wick away moisture and offer some relief, they work best when used in conjunction with other cooling mechanisms, like a fan or air conditioning.
Conclusion:
Don't let the summer heat steal your sleep. By implementing these effective tips, you can create a cooler and more comfortable sleep environment, ensuring you get the restful sleep your body deserves. With the right adjustments and habits, you can beat the heat and enjoy restful nights all summer long. So, keep those blinds closed, take a refreshing shower, and get the night you deserve. And the morning you need.