How to sleep cool in a heat wave
Getting a good night’s sleep can be challenging when the nights turn hot, humid, and sticky. If you’re not using air conditioning or prefer not to, you might wonder how to stay cool. Don’t worry! We’ve got tried-and-true methods and some fresh, creative ideas to help you.
But before we discuss those tips, let’s first understand how temperature and your body’s cooling system work while you sleep.
How is Sleep Affected by Temperature?
As evening falls and it gets darker outside, the body produces melatonin, which is crucial in preparing us for sleep. Melatonin helps lower our core body temperature and makes us feel slightly tired. As we drift off, our core temperature drops, eventually settling about two degrees lower than it is during the day. This lower temperature is maintained for most of the night, gradually rising in the morning to help us wake up.
However, external temperatures that are too warm can disrupt this natural cooling process. If your environment is too hot, it can prevent that essential dip in core temperature, leading to disturbed sleep cycles and leaving you less refreshed in the morning. While 65°F is often cited as the ideal sleep temperature, a range between 60°F and 67°F is generally adequate for most people.
How to Sleep Cool when it’s hot
Preparation before bed
Get yourself and your routine ready for sleep.
~ Daytime exercise can improve your sleep, but be sure to wrap up intense workouts at least an hour or two before bed to allow your body temperature to cool down.
~ Stay hydrated throughout the day, and consider keeping a glass of ice water on your nightstand for easy access during the night.
~ Some people find that a hot shower or bath an hour or two before bed helps them relax, while others prefer a cool shower. Try both to see what works best for you.
~ Opt for a light dinner, and finish eating at least two hours before bedtime to support the natural drop in core temperature.
Get the environment ready.
● Keep curtains or shades closed during the day to block out sunlight. Either close the windows completely or use a fan facing outward to push hot air away.
● Turn off lights and electronic devices, as they generate heat. Make the most of natural light (while minimizing direct sunlight) and use only minimal lighting and devices after dark.
● Think about your mattress, sheets, and pillows. Natural fibers like cotton and wool allow air to circulate as they are much more breathable, and light colors are cooler.
● Wearing breathable, loose-fitting cotton nightwear in lighter colors can make a big difference.
● After sunset, open two or more windows or doors to create a cross-breeze and use fans to help circulate the air. Set your ceiling fan to draw hot air upward and out of the room.
Ways to sleep cool through the night
- Dampen a towel or t-shirt and place it in the freezer. Apply it to your head, neck, or wrists at bedtime for a cooling effect.
- Use fans to circulate air, and for an extra chill, place a shallow pan of ice cubes in front of the fan.
- Flip your pillow to the cooler side.
- Fill a hot water bottle with water, freeze it, and use it to cool your sheets.
- Sleep as close to the ground as possible, as heat tends to rise.
- Some people find relief by hanging a wet sheet near an open window to catch the breeze.
- Keep a spray bottle with ice water by your bed for quick cool-downs.
If all else fails, camping out in the yard or on the deck is an option!
Should you need assistance with more breathable bedding or a mattress with excellent airflow that helps you sleep cooler, we are available via chat, by phone, and, of course, in our showrooms. Our luxurious beds are crafted from natural, breathable fibers, and our sleep specialists are here to help you choose lightweight bedding that keeps you cool and comfortable throughout the night.