Do you ever feel like a good night’s sleep waves goodbye the moment the weather gets warm? It’s not just you. Our bodies and our sleep cycles simply aren’t built for hot temperatures! If you struggle with getting consistent, deep sleep during the summer, there are a few helpful tricks that can keep you cool and ensure you wake up well-rested, no matter the weather.
Using a fan to keep cool
Introducing a small fan to your home decor can make a world of difference in the heat – especially when it’s humid. By circulating the air, a fan will cool down the space around you and give you some much-needed respite while sleeping. It will also help to regulate your body temperature; essential when trying to sleep. A great trick is to put a bowl of ice water in front of a fan before you go to bed. The air circulated will instantly cool and feels very refreshing on the skin.
Alternating your bedding
Your duvet covers and pillowcases could be causing us to overheat at night – increasing your chances of waking up. Swap out your traditional cotton bedding for satin or silk, especially on your pillows. Not only will it keep you cool, but satin and silk pillows have been shown to decrease hair breakage and reduce skin breakouts. Many online home stores like Keplin Group have a great range of bedding such as silk pillows in a variety of colours to perfect your sleep.
Changing up your nightwear
If the clothes you’re wearing are keeping the heat in, it’s time to change your PJs. Swap out flannel and polyester for loose cotton or silk and satin, as these don’t absorb heat as much. Alternatively, opting out of pyjamas is the best way to cool down your body temperature. In return this can regulate your skin’s temperature to prevent waking in the night and ultimately resulting in a better night’s sleep.
Keeping hydrated
We need water all year round but during the summer months, we need it even more. The British Nutrition Foundation recommends that you drink between 6-8 glasses of water each day to stay fully hydrated. Try to space out your water breaks throughout the day and don’t leave it all just before you go to bed. You can also try drinking something hot, like coffee or tea. Ironically, a hot drink encourages your body to lower its internal temperature.
Letting the air in
Getting air into the house will keep it cool, but only at certain times. During the hotter hours of the day which are 11am to 2pm, you should keep the windows closed to prevent warm air circulating your home. But as the temperatures drop in the evening, throw open the doors and windows and allow the cooler air to circulate through the house. This will get rid of any heat that’s accumulated through the day and lower the temperature of your room, helping you sleep better. If you can, keep a small window open during the night too for a much cooler room while sleeping.
Forget naptime
A nap during the day can seem like a tempting treat, but doing so can be counterproductive if you’re looking for a good night’s sleep. Not only does it mess with your circadian rhythm, but it can stop you feeling sleepy when it’s time to go to bed. Even though the heat can make us feel lethargic, it’s better to re-energise with a cold drink, some light exercise or a change of environment which not only benefits our wellbeing but also our sleeping schedules!
Switching up your sleeping positions
If you’re not a side-sleeper, you might want to consider a change of sleeping position during the warmer months. Sleeping on your side exposes a larger proportion of your skin to the air, allowing it to cool down faster than if you slept any other way. It also helps your body to release the heat it has retained during the day and aid regulation of its ordinary temperature as you sleep. If possible, alter the interior design of your bedroom so you can sleep sideways facing a window.
