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Do you always wake up in the middle of the night feeling hot and sweaty? Do you find it difficult to get back to sleep because your room is too warm? If so, you're not alone! There are so many ways to sleep cool at night so that you can get the rest you need.
Don't let the heat keep you from getting a good night's sleep - try out these tips now!
The ideal room temperature for sleeping is somewhere between 60 and 67 degrees Fahrenheit. An unpleasantly warm and humid room may affect your sleep, so aim to keep humidity levels between 40% - 60%.
If your bedroom is too warm, try using a fan or opening a window to let in the cool air.
When it comes to better sleep, hydration is key. Drink plenty of fluids before bedtime. But avoid caffeine and alcohol, as both can make it harder to fall asleep and cause you to sweat.
You've probably heard that different colors absorb heat better than others, and this same rule applies to your bed sheets.
Black bed sheets or other dark-colored clothes will absorb the sun's light energy, which comes through your window and warms up both you AND YOUR SHEETS! Lighter colors reflect heat and sunlight better than darker colors.
White or other light-colored sheets will make it easier for you to sleep cool on hot nights by keeping those harmful rays away from entering into what's usually considered "the oven" at night time!
Also, make sure to use sheets made of breathable materials like cotton and have a thread count of 400 or less for a cooler night's sleep.
The summer heat is an opportunity to get rid of that old pillow you've been using for too long. Look into cooling pillows made from materials like latex or buckwheat, which will help keep your head well-cooled during those hot nights in bed!
Memory foam can trap too much heat and cause night sweats, so make sure you avoid them!
Having a bath before bed is a great way to reduce your body temperature. It might seem like a cool shower is the best way to lower your body temperature during hot days, but the truth is, a warm shower is better.
Taking showers on warm water 60 to 90 minutes before you go to bed can improve sleep quality and reduce the amount of time it takes to fall asleep.
That's because a warm shower can increase blood flow which in turn helps remove heat more effectively. It's one of the many astounding benefits of hot showers when compared to cold showers.
If you have a mattress that's not particularly cooling, invest in a good quality mattress topper. Latex toppers are naturally breathable, and their incredible cooling properties make them great to place on the surface of a hot bed.
Toppers made of latex have an open-cell structure and internal pinholes that promote optimal airflow. When you toss and turn at night, the air moves in and out of the latex topper, making you sleep cool at night. On the other hand, toppers made of synthetic materials like memory foam have a closed-cell structure. It will trap more heat than latex material and make you sleep hot.
So make sure you invest in a 100% organic and natural latex topper rather than going for the synthetic ones.
Heavier bedding can trap heat and make it harder for your body to regulate its temperature. Try using lighter bedding instead, such as cotton sheets and a light blanket.
Exercising close enough for bedtime may cause your body temperature to rise, making sleep more difficult. So, in order to get a good night's rest, it is important that you don’t exercise close to bedtime.
When you exercise in the morning, your body has plenty of time to cool down. And according to the studies, this gradual drop in temperature can help improve sleep.
If you want to work out before bed, try doing something calming, like yoga or stretching.
It is no secret that what you wear to bed can affect your body temperature. Some people prefer wearing pajamas or sweats, while others find sleeping nude or semi-nude more comfortable; there's no right answer here!
Choose the sleepwear that works best for you, but keep in mind that tight-fitting and thick clothes can trap body heat and make you feel uncomfortable.
Opt for lightweight, loose-fitting sleepwear made of natural fibers. This means cotton or even lightweight wool. According to studies, wearing cooler and breathable fabrics could help you fall asleep faster and stay asleep.
To keep your sleep area cool, close the curtains or shades in the morning and do not open them until bedtime. Many people find blackout curtains are especially effective at blocking light which helps to reduce temperatures inside rooms during the summer months.
Did you know that your body temperature starts to fall down when it's time for bed? A falling body temperature is, in fact, one of the signals the human brain uses to produce more melatonin, the natural sleep hormone. So, to fall asleep more quickly and sleep cool, try lowering your core body temperature.
Bathing in warm water at night, avoiding exercise before going to bed, and following other methods mentioned earlier in this article will help you sleep cooler while lowering your core body temperature.
When you're struggling to fall asleep, it might seem like the only solution is to turn on the AC and try sleeping with its cool breeze. However, sometimes turning on your air conditioner can be good for your health as well.
According to the CDC, staying indoors in air-conditioned rooms is a great way to prevent heatstroke. However, make sure to use energy-efficient appliances and turn off your AC when you're not home.
Anyways, before you crank up your air conditioner, give the above ideas a try. If you follow these tips, we bet you'll be well on your way to sleeping cool and comfortable all summer long!
We'd love to hear how you cope with hot temperatures and what you think helps keep you cool.
Have you tried any of our ideas and found they did or didn't work? If so, please share your experiences in the comments below.
And finally, we hope you found this post on how to sleep cooler interesting. Stay cool out there ;)