Sleeping hot at night is one of the things we don’t want to experience this summer. We’ve all been there. The endless tossing and turning, kicking of the blankets, and annoying difficulty falling asleep.
If you’ve been through a series of sweaty and uncomfy nights before, you’ll agree how hard it is to stay rested during the summer. Aside from the discomfort of hot and sweaty nights, when it’s hot, the body fails to reach the ideal temperature to fall into deep sleep.
How Can Temperature Affect Your Sleep?
Your body temperature plays a big role in achieving deep and restorative sleep.
As your body goes through the normal sleep cycle, its temperature gradually decreases until it reaches the right temperature for deep sleep. This lowest temperature will remain for the rest of the night until it’s time to wake up.
When your bedroom is hot, the external temperature hinders your body’s natural thermoregulation and can keep you from reaching a restful state.
During the first stages of your sleep cycle, your body is more sensitive to temperature changes and is more keen to wake you up. This is why, when it's hot, you not only feel uncomfortable, but also unrested.
Ways to Sleep Better During Summer
One of the easiest ways to combat the nightly heat is to turn your air conditioner on. But if that isn't an option, here are some things you can try to sleep cooler this summer.
Use Your Fans Wisely
Using a fan at home is helpful. But if your fan does nothing but blow hot air into your bedroom, it’s time to alter the way you use it. When using a fan, open your windows and allow the appliance to push the hot air outside your bedroom. This may also help the cooler air outside enter your room.
You can also create a DIY air cooler by placing some ice cubes in a bowl in front of your fan.
Unplug Your Gadgets
Turn off and unplug the television, computer, gadgets, and even the lamp before going to sleep. These electronics produce heat that can worsen the temperature fluctuations within your bedroom.
Place Your Mattress Lower
If it is possible, place your mattress on the floor when the temperature is extremely high. Hot air rises, so you are more likely to feel hot when sleeping on a high surface like your bed. Placing your mattress on the floor may help you rest at lower temperatures.
Wear Cotton Nightwear
Find the right clothing level to support your sleep. Whether you need to be fully clothed, partially clothed, or naked will be up to your comfort preferences. However, if you sweat a lot while sleeping, it’s good to surround yourself with the right fabric options to wick away the moisture. Instead of wearing less or nothing at all, try sleeping in cotton sleepwear to avoid the sticky feeling of sweat getting into the sheets. Select loose and comfy sleepwear so your body is free to stretch out when you rest. Cotton sleepwear is moisture-wicking and can soothe your body into a restorative sleep.
Hydrate Before Going to Bed
While it’s important to drink water when you wake up, hydrating your body before going to bed can help you feel more relaxed and refreshed. A small glass of water before sleeping can help you achieve a better night’s rest without making unnecessary bathroom trips.
Get a Cooling Mattress
Sometimes it's not the temperature or the room itself that makes your nights uncomfortable, but your mattress. Your mattress can make or break your sleep comfort.
Foam mattresses are known for trapping excessive heat, which can result in hot sleeping. Some synthetic mattress materials are not moisture-wicking, resulting in sweaty nights. In this case, latex and innerspring mattresses can help you sleep cooler because of their open structures.
To improve the quality of your sleep, invest in a mattress with cooling materials, like the Somnuz mattresses with quality cooling fabric covers made from knitted Tencel and open-cell comfort layers. This practical design increases the airflow within your mattress, preventing excess heat and moisture from ruining your sleep.
When sleeping with your partner, choose a mattress that is spacious enough for both of you. Being around another person or your pet can increase the temperature in your surroundings.
Choose Breathable Bedding
Like your mattress, investing in breathable and moisture-wicking bedding accessories can change the way you enjoy your sleep, even during the summer. Airy and breathable bed sheets and blankets can regulate your temperature and absorb excess moisture from your body.
Some of the bedding accessories that we love are made from high-quality cotton, linen, Tencel™ lyocell, and bamboo materials. Light-coloured bed sheets are also the best for hotter nights, as they don’t trap as much heat compared to darker bedding accessories.
Upgrade Your Pillow
As you upgrade your mattress and bedding, it’s also good to invest in breathable pillows to help you feel cool at night.
Other things that you can do to improve your night’s rest during the summer are:
- Keep your curtains closed during the hottest time of the day to prevent heat from entering and being trapped inside your bedroom.
- Keep the lights off in your bedroom if necessary.
- Give yourself enough space to rest.
- Exercise in the morning, not at night.
- Avoid heavy meals, caffeine, and alcohol before going to bed.
- Apply a cool gel or a water-based moisturiser to your body before bed to keep your skin cool and hydrated.
- If possible, stretch out when you sleep. A starfish sleeping position is comfortable during hotter nights, Side sleeping can also limit your body’s contact with the mattress, which can prevent you from sleeping hot.
Takeaway
Sleep is essential to support your body's functions and enhance your productivity. If you lack proper sleep, your body may feel heavier from a lack of energy and concentration.
Higher temperatures at night can significantly affect your sleep quality, which may lead to some disorders like insomnia. To prevent your bedroom from turning into an oven during summer, make sure to create a cooling environment for sleeping and prepare your body for a restful slumber.