It's summer time, the days are longer and the nights are hot. This can wreak havoc on your sleep routine and your ability to have a restful night. The heat and humidity can disrupt your REM sleep leaving you feeling tired the next day.
However, by making a few adjustments you can enjoy your nights even during summer. In this article, we look at four quick and easy tips you can try today for better sleep.
What you will learn:
Change Your Sleeping Environment
Your sleeping environment plays a crucial role in regulating body temperature, which is essential for good sleep.
Ceiling fans, portable fans, or air conditioning units can be very effective. If air conditioning is not available, try placing a shallow bowl of ice in front of a fan to cool the air. Close curtains or shades during the day to block out heat from the sun, and consider using blackout curtains to keep the room cooler.
Invest in a mattress designed for breathability and temperature regulation. Gel-infused memory foam or latex mattresses are great options. Choose lightweight, breathable sheets and blankets made from natural fibers like cotton or linen, which allow for better airflow and moisture-wicking.
Adopt a Pre-Bedtime Cooling Routine
Lowering your body temperature before bed can make it easier to fall asleep. The body's natural sleep-wake cycle is regulated by core temperature, which naturally dips in the evening. A cooling routine helps signal to your body that it's time to wind down and prepare for rest.
Take a lukewarm shower or bath to help lower your core body temperature, 30 minutes to an hour before bedtime. Spend about 10-15 minutes in the shower or bath to allow your body temperature to lower without causing discomfort. For an extra calming effect, use lavender or chamomile-scented bath products which have soothing properties.
You can also apply a cold, damp washcloth or an ice pack wrapped in a towel to pulse points like your wrists, neck, and ankles.
Drink a glass of cold water to help cool down your body from the inside. Add slices of cucumber, mint, or citrus fruits to your water for a refreshing taste and additional cooling effect.
Pick the right Sleepwear
Wearing the right sleepwear helps maintain a comfortable body temperature during hot summer nights. It can help regulate your body heat, wick away moisture, and enhance overall comfort, leading to a better night's sleep.
The best fabrics for summer:
- Cotton: Cotton is lightweight, breathable, and allows for air circulation, keeping you cool and comfortable.
- Linen: Linen is another excellent choice. It’s highly breathable and has natural moisture-wicking properties.
- Bamboo: Bamboo fabric is soft, breathable, and has excellent moisture-wicking abilities, making it ideal for hot and humid conditions.
Choose loose-fitting sleepwear that allows air to circulate more freely around your body, which can help to keep you cooler. Tight clothing can trap heat and restrict airflow, leading to discomfort.
Adjust Your Sleep Position
Your sleep position can influence how heat dissipates from your body during the night. Certain positions can promote better airflow and help reduce heat buildup, making it easier to stay cool and comfortable.
Whenever you feel uncomfortably hot at night, try and change your sleeping position.
Starfish Position
Lie on your back with your arms and legs spread out, resembling a starfish. This position minimizes contact between your limbs and your body, promoting better airflow around your body.
Sleep on Your Back
Sleeping on your back can help prevent heat buildup by exposing more of your body to the air. Use a thin pillow or no pillow under your head to avoid trapping heat around your neck and shoulders.
Fetal Position
Lie on your side with your knees drawn slightly towards your chest. This position can help reduce heat retention by minimizing the surface area in contact with the bed. Don’t curl up too tightly as it can restrict airflow and cause discomfort.
It may also help to invest in a pillow made of cooling gel, memory foam, or other materials designed to dissipate heat and stay cool throughout the night. Place the cooling pillow under your head or use it to support other parts of your body as needed.
Polysleep Takeaway
These easy-to-follow strategies will help you beat the heat and enjoy a restful night's sleep even during the hottest summer nights.
As you prepare for sleep on a hot summer night, keep these three simple tips in mind:
- Create a cool and comfortable sleep environment by using breathable bedding, opening windows for cross-ventilation, and incorporating houseplants for natural cooling.
- Drink plenty of water throughout the day and keep a mist sprayer handy for quick cooling if needed during the night.
- Stick to a regular sleep schedule, maintain a calming pre-bedtime routine, and avoid overexposure to bright screens before bedtime to help regulate your body's internal clock.
