With summer right around the corner and temperatures outside getting warmer and warmer, it’s important to ensure your sleep isn’t disturbed by the hot weather. It can be hard to get a decent night’s rest when you’re sweating because your room is too hot. And your duvet is only making things worse!
Luckily there are a few things you can do to improve your sleep when the weather is hot. Here are our best tips for better sleep in the warm weather:
1. Avoid Naps
The hot weather can make you feel sleepy and lethargic. The reason behind this is that your body uses more energy to regulate your internal temperature. However, no matter how tempting it may be, avoid taking naps during the day.
This will only make it harder to fall asleep at night and if you’re already having problems with sleep you want to avoid any additional obstructions to your schedule.
2. Move Rooms
Hot air rises up, so the top floors of your house will be considerably warmer, particularly if you have a loft or attic. In this case you might want to consider sleeping downstairs until the heatwave has passed.
Sleeping on an inflatable bed on the floor or on the sofa may not be as comfortable on your back, but any sleep is better than none. And if you have kids you can make a game out of it and build a pillow fort or pretend you’re camping in your living room.
3. Use Thin Sheets
The heat might make you want to retire your duvet, but you still want to have a cover nearby. Your body temperature as well as the outside temperatures fall at night which is why you often wake up cold. This is why you want to keep a cover nearby. A thin cotton sheet will be perfect for the task. Cotton fibres are breezy and will keep you cool while you fall asleep but will also absorb your sweat during the night.
4. Sleep Naked
Experts suggest that sleeping naked gives you an overall better night’s sleep during particularly hot nights. Sleeping without any pyjamas on will cool down your body, which will not only help you fall asleep faster, but will help regulate your body temperature so you don’t wake up as often during the night.
It’s also suggested that sleeping naked has other benefits as well including a better metabolism, less skin irritations and a lower chance of getting yeast infections.
5. Drink Plenty of Water
Staying hydrated can help you feel cool and refreshed so make sure you drink enough water during the day. It’s also a good idea to keep a glass of water or a water bottle at your bedside table for when you wake up feeling particularly hot and thirsty. Studies suggest that dehydration can also be linked to insomnia so you definitely want to stay hydrated.
You should also avoid caffeinated drinks such as soft drinks or coffee. They not only increase your alertness, but can also raise your body temperature.
6. DON’T Take a Cold Shower
Taking a cold shower right before bed might sound like a heavenly idea when you’re warm, however, you should try to avoid that. While you might feel refreshed while in the shower as soon as you step out you’ll feel even hotter because your body will actually raise your body temperature. What you can do to feel cooler is run only your feet and wrists under cold water before jumping in bed.
7. Avoid Memory Foam Mattresses
The type of mattress you sleep on can have a detrimental effect on your sleep in summer. Memory foam mattresses for instance retain heat because foam is a dense non-breathable material, so ideally you want to avoid sleeping on a memory foam mattress when it’s hot. A latex or hybrid mattress is a much better alternative. Natural latex is a breathable and cooling material that doesn’t absorb body heat so it will keep you cool even on the hottest nights.
Bottom Line
You might have trouble falling asleep when it’s really hot outside, but the more you stress about it the harder it will be to fall asleep. Just try to relax, take a warm shower and only sleep with a thin sheet as a cover. If everything else fails, close the windows and turn a fan on to keep you cool during the night.
