Summer is fast approaching. Although this season is ideal for catching up with friends, surfing and camping at the beach or having a blast on the road, not everyone is looking forward to the heat this season brings.
During a heat wave, many people find getting adequate sleep difficult. When the nights are hot, humid and sticky, they can affect your ability to fall asleep, stay asleep and wake up feeling refreshed and energized.
Although achieving a comfortable night’s sleep can be tricky, you can take steps to cool down at night and keep a comfortable temperature throughout your slumber.
Here are a few suggestions to keep in mind to help you sleep in the heat on a summer night:
1. Invest in a Quality Bed
A top-quality mattress that comes with a state-of-the-art comfort sleep system can help dissipate the heat in your body much more effectively than traditional beds. This will help you reach ideal temperatures for the best sleep.
2. Take a Warm Bath
Before you hit the hay, have a warm bath if you’re feeling hot and sticky. Your body temperature will go down after you finish your bath, as your body adapts to the cooler environment. What’s more, a bath promotes feelings of relaxation, which can help you get to sleep faster.
3. Draw the Curtains
Preventing the sunlight from entering your bedroom will help your sleep area stay cool, even during exceptionally hot days or weeks. Draw the shades or curtains in the morning and do not open them until you retire for the day.
If you’re using an ordinary curtain, consider replacing that with a blackout curtain. This window covering is effective in blocking all outside light and keeping sleeping areas cool during the hot season.
4. Keep Light Usage to a Minimum
All light bulbs generate heat – something you don’t want when you want to achieve a good night’s rest. Since the days are longer during summer, do your best to minimize artificial light usage in your household. This helps keep your room cooler.
5. Don’t Use Electronic Devices in Bed
Devices, such as your tablet and smartphone, give off light and heat that are not conducive to a good night’s rest. Put them away at least 30 minutes before hitting the hay. This will help you drift off more peacefully.
6. Freeze Your Sheets
This idea might sound crazy at first glance, but it will help you get a good night’s rest during hot days. Simply fold your sheets and place them inside a plastic bag. Then, pop the bag in a freezer for a few minutes. While you’re cooling the sheets, you could brush your teeth, wash your face and do your other bedtime rituals.
Next, take out the bag from the freezer and place your sheets on top of your bed. This will provide you temporary relief as you try to settle down for the evening.
7. Choose the Right Sleepwear
Thin, light cotton bed clothing is a great sleepwear option, as this allows your skin to breathe while drawing sweat away from your body. Feel free to wear cotton sweats or pajamas to bed.
8. Go Natural
If you’re still feeling hot, you have the option to sleep in the buff. Tossing your pajamas will cool down your body and help you achieve quality sleep on a hot night. Also, sleeping naked will help stop your skin from getting irritated when it’s balmy.
9. Avoid Drinking Alcoholic and Caffeinated Beverages
Alcohol and beverages containing caffeine will raise your blood pressure. This has the unfortunate side effect of elevating your body temperature. Make sure you avoid drinking these beverages if your goal is to get a better night’s sleep.
To rehydrate, stick with good, old water. You could keep a glass by your bedside for when you feel thirsty.
9. Spray the Room with Cool Water
If the hot, night air is preventing you from getting a much-needed shuteye, keep a water spray (just like the one you use for ironing or on indoor plants) in the refrigerator. Spray the chilled water to make your sleeping area more comfortable.
10. Use a Bedside Fan
Sometimes, an air conditioning system isn’t enough to cool down your bedroom. If you need to further cool your sleeping space, use a reliable window or box fan. This circulates the air through your room and improves overall airflow.
11. Sleep by Yourself
If you are sharing a bed with your partner or your kids, the extra body heat can decrease your sleep quality. If possible, sleep separately on hot nights.
Conclusion
Don’t let the heat of the summer rob you of a good night’s sleep. Take note of these 12 suggestions to fall asleep quicker and wake up feeling rested.
Salman is a prolific environmental writer, and has authored more than 500 articles in reputed journals, magazines and websites. He is proactively engaged in creating mass awareness on renewable energy, waste management, sustainability and conservation all over the world.
Salman can be reached on salman@cleantechloops.com
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