You’re not alone if you’re having trouble sleeping on hot summer nights. When it’s hot outside, the body has to work harder to cool down, which means less time for sleep. Your body temperature rises a few degrees during sleep, and if the room is too hot, it makes it uncomfortable.
And then some lose sleep because they wake up sweating or suffering from night sweats. These hot flashes can disrupt sleep even if the temperature doesn’t rise above 75 degrees Fahrenheit (24 degrees Celsius). Below are some of the things you can do to stay cool while sleeping:
Keep the thermostat set at 68°F and use fans in your bedroom.
Lower temperatures can make you more alert. If you have central air conditioning, set it at 68°F instead of 70°F. This will help keep your bedroom cooler and more comfortable when trying to sleep.
A fan doesn’t cool the air; rather, it moves it around so that cooler air reaches your body more quickly, which helps you feel better overall. Use a box fan on low or medium speed (not high), so it doesn’t disturb your sleep by blowing too much air on you or making too much noise.
If you don’t have a ceiling fan already, consider getting one soon. They are affordable and easy to install! You’ll find them at any home improvement store or online retailer like Amazon; make sure it has three speeds so that you can adjust it depending on how hot it gets outside during different parts of the day or night.
Open the windows
Open windows at night only if needed — and then close them before going to bed so that no bugs come in!
Invest in natural bedding
Investing in a natural bedding like bamboo bedding is an easy first step. It is made from bamboo fiber and is naturally cool and moisture-wicking. The natural material is more breathable than traditional cotton or synthetic fibers and will help keep you cool at night. It’s also hypoallergenic and antimicrobial for those with allergies or sensitivities. Buy 100% bamboo bedding and get to experience a difference in your sleep!
Naps are not good for your sleep cycle because they disrupt your body’s natural rhythm. Taking a nap during the day makes it harder for you to fall asleep at night. If you need something to do in the afternoon, try reading or exercising instead of taking a nap.
Exercise in the morning
Exercising in the morning can help you sleep better at night because it gets your body moving and helps you become more alert. You should also avoid exercising right before bedtime so that it doesn’t keep you up all evening long. It helps you sleep better at night by lowering stress hormones such as cortisol and adrenaline, making it easier for your body to relax when you’re ready for bedtime.
Watch what you eat
Eating foods like spicy foods can cause stomach problems that make sleeping difficult. It also causes heartburn which disrupts sleep patterns by waking people up throughout the night with indigestion pains. If possible, avoid eating spicy foods at least three hours before bedtime, so they don’t affect the sleep pattern.
Take a hot bath before bedtime
Taking a hot bath before going to bed is one of the best ways to relax after a long day of work or activities outside. A warm bath sends signals to your brain that it’s time to unwind, which can help you fall asleep faster once you get into bed. Plus, the warmth from the water will help keep you comfortable throughout the night. Just be sure not to take too hot a bath — as with any exercise, it’s best not to become too warm before sleep.
Get rid of pets on your bed
If you have pets who like to snuggle up with you at night, it’s important not to let them share your bed or pillows if you’re trying to get better rest. Also, make sure pets aren’t sleeping on your feet or legs at night. If they are, move them to another room so that they don’t disrupt your sleep cycle by getting up early in the morning and disturbing your sleep patterns again later in the day when you have important meetings or other obligations that require concentration and alertness. If your pet insists on being near you at night, consider getting them their blanket, so they have somewhere comfortable to sleep without disturbing yours.
For the most part, we are capable of sleeping with or without the AC or fan on just fine. If you make sure that you check for a few of these variables before you go to bed, you should be able to sleep a little better. And when all else fails, find a cool place to lay your head and try not to worry about how hot it is outside. It’s uncomfortable, but it won’t kill you.