There are many benefits to summer being here, such as bright, sunny days, beautiful warm weather, swims and exercise time at the beach, barbecues with friends and family, vacation time, and more. However, none of us want to struggle to stay awake every day because we tossed and turned the night before due to the heat. Getting overheated at night can cause havoc with your sleep cycle and other problems in turn. However, you can take steps to reduce the chances of this happening and make it easier to stay cool as you sleep.
Table of Contents
Don’t Exercise Right Before Bed
Exercise can help us sleep well because it expends energy and tires us out. However, it’s wise not to get too much activity in close to bedtime. Not only can brisk movement before bed wake you up and make it harder to fall asleep, but it can also cause your body temperature to spike. In turn, you may struggle to cool down well enough to get to and stay asleep. Try to exercise earlier in the day instead.
Draw the Blinds
It’s nice to have sunlight streaming into your home during the day, especially in winter. However, if you want to stay cool when it’s time to go to bed, keep your bedroom blinds drawn more often than not. Keeping sunlight out of your sleeping quarters will help maintain a lower temperature in the space and make it easier to rest well at night. You might like to try blackout or thermal curtains for extra protection from heat.
Use a Quality Mattress and Pillow
Another tip for staying cooler is using a quality, natural mattress made from breathable materials. Your bed choice can make a significant difference to your nightly comfort levels. If you have a mattress with thick foam, you might find you heat up too much because the products absorb and trap body heat. Stick with well ventilated, open coil systems that circulate air for best results.
Similarly, some pillows can be heat traps for your head, neck, and shoulders and won’t do you any favors. It pays to select those made to provide more effective temperature control, such as wool, ventilated foam, or latex.
Choose Appropriate Bedding
Pay attention to the bedding you use each night. Stick with more natural products made from breathable, plant-based fabrics such as bamboo, cotton, linen or organic materials. Sheets, pillowcases, quilt covers, etc. made from polyester and other synthetic options tend to increase heat. Even though they may be a little more expensive, you should get better value for money from naturally made items that help you sleep soundly. These products tend to last much longer, too.
Wear the Right Clothing
If you want to avoid overheating at night, stick with pajamas made from natural fibers and materials that help to wick moisture away from the skin. Ideal selections include bamboo, organic cotton, linen, and eco-friendly blends. Choose thinner materials rather than thick, heavy, warming ones, and opt for loose fits, too. If you still find you get too hot and can’t sleep properly, consider going to bed nude or semi-nude.
Use Fans and Air Conditioning
A simple yet effective way to find your ideal temperature is via fans or air conditioning units that keep your bedroom comfortable. Ceiling fans are excellent at pushing hot air out and circulating cooler air. Alternatively, newer, powerful floor fans help, especially if you buy two and create a cross-breeze. You might also try a reliable box or window product, if that suits your needs better.
The ultimate way to avoid tossing and turning due to excess heat, though, is with air conditioning. If you keep waking up a sweaty mess, turn your thermostat down a few notches. For many people, around 65 degrees Fahrenheit is an ideal temperature to help your body maintain its natural core temperature overnight. However, play around with levels to see what suits you personally.
Don’t Share Your Bed with Your Pets
Many pet owners love having their precious animals sleep in the bedroom with them, and often on the bed itself. While this provides comforting coziness, it won’t help you stay cool. Animals add their body warmth to the bed and the room, making it more challenging for you to avoid overheating. As such, you may want to relegate your pets to another room during the warmer months.
Some other ways to stay cooler include not running heat-emitting electronics so much, and avoiding eating large, hard to digest meals late at night. Plus, tie your hair back if it’s long and use cold compresses and iced water drinks as needed. Every little change you make can add up to better sleeping results.