We love summer days because we can go to the beach, the pool or just lie out in the sun to get the best tan. But how do we sleep in the heat?
The problem starts at night when we want to sleep. It seems impossible!
We’ve all been there—tossing and turning in bed, struggling because our sweat has us practically glued to the sheets. It. Is. Awful. There are few things worse than trying to catch some shut-eye in an incredibly hot, sticky room. But brutal summer temps are unavoidable for most of us at some point in the year.
Fortunately, there are ways to get cool and remain cool long enough for you to doze off and get a good night’s sleep.
1. Drinking a lot of water to sleep better
Of course, you know full well that you should drink 2 liters of water a day.
Nevertheless, when it’s very hot, you should increase the amount of liquids that you drink, since the temperatures make you perspire more. Therefore, you become dehydrated faster even if you don’t exercise.
If you’re hydrated and you’re not thirsty, you will probably sleep better. Also, we recommend that you leave a glass or bottle of water beside your bed on your nightstand in case you want to drink it in the early hours of the morning.
2. Avoid large or spicy foods or meals.
Eating a heavy meal or spicy food before bedtime may cause you to feel even hotter. Eat a light dinner at least two to three hours before bed and skip the spices and hot sauce.
3. Take a tepid shower or a bath.
Don’t take a very cold shower, as this can have a rebound effect. Your body temperature may actually rise to counteract the cold water. Instead, have a medium cold, or tepid, shower.
You can also soak your hands and feet in tepid water. Your hands and feet are your “radiators”, or the areas of your body that tend to heat up. Cooling them down by soaking them will regulate your body temperature and cool you down.
4. Keep the bedroom cool
It’s not necessary to turn the bedroom into a freezer, but at least keep the temperature at less than 79 degrees.
If you don’t have air conditioning, there are creative ways to cool a room. For example, turn on a fan and put a container of ice cubes in front of it.
We also advise that during the day you don’t open the blinds or the windows. Only do this in the early hours of the morning.
5. Don’t exercise in the afternoon
Physical activity is necessary throughout the entire year, but during the summer you have to take into account the time that you exercise. If we run, ride bicycles, or do any exercise, it’s better to do it in the morning.
You can’t exercise in the morning? Then don’t wait until the end of the day. It’s advisable to exercise at least 3 or 4 hours before going to sleep.
There is a belief that exercise helps us sleep, but in reality, it stimulates the body.
Because of this, we are physically tired, but we can’t sleep. If you want to take a walk after dinner, you need to wait awhile before going to bed.
6. Replace heavy bedding with lighter bedding
Remove thick mattress protectors or pads, which retain heat, and any heavy blankets or duvets. Use lighter bedding like cotton sheets and lightweight cotton weave blankets on your bed.
Straw or bamboo mats are also great for a cool night’s sleep. They do not retain body heat and will not warm you up. You can create a bamboo mat bed on the floor of your bedroom for an alternative spot to your regular bed.
7. Sleep in cotton clothing or wear as little as possible when going to bed.
Though you may be tempted to strip down and go naked to stay cool, sleeping naked can make you feel hotter as it does not allow moisture to evaporate between your body and the sleeping surface. Go for cotton sleepwear, and avoid synthetic fabrics like nylon or silk, as they are not breathable and can make you feel hotter.
8. Wipe your face, hands, and feet with a damp cloth.
Use a damp cloth or towel by your bedside to wet your face or arms throughout the night. But avoid going to sleep with a wet face or arms. Once you have wiped your body, dry yourself off with a dry towel before you go to sleep.
You can also buy special towels that are made of hyper-evaporative material that retains water, but stays dry to the touch. They will cool you down without getting your skin wet.
9. Find a cool, dark sleeping spot that is on a lower floor or in a basement.
Heat rises, so find a spot that is low to ground, such as the floor of your bedroom, or that is low in your home, such as the bottom floor or the basement.
10. Turn off all of the lights and appliances
This not only reduces the temperature of the bedroom, but also helps us relax so that we can sleep better. This is a good idea any time of the year.
Electric devices should also be set on standby or sleep mode, since they continue to emit heat and use energy.
Substitute incandescent bulbs for those that use less energy or fluorescent bulbs to save electricity, and at the same time do not heat the environment.
11. Be a lone wolf.
Sorry lovebugs, but sleeping alone is way better than spooning for staying cool. Cuddling with a partner increases body heat, making the bed a sticky, sweaty pit of despair instead of a cool, calm oasis.
12. Encourage airflow with a fan.
Keep the bedroom door open and position the fan in a corner of the room so it faces your bed.
Avoid pointing the fan at your face, your back, or too close to your body. Pointing the fan at your face can cause your neck muscles to stiffen and lead to allergies or illness.