Humans have a preferred sleeping temperature, but what do you do when the weather isn’t cooperating, and you can’t leave the air conditioning on all night?
Extreme heat or cold might affect your ability to sleep, according to research. The ideal temperature for sleeping is 60 to 65 degrees Fahrenheit. According to the National Sleep Foundation, anything much lower or higher than 60 to 65 degrees can make it difficult to fall asleep and remain asleep.
This is because your body temperature drops typically before bedtime to aid relaxation, and the mild temperatures make this transition easier. Extreme heat makes it difficult to cool down and interfere with rapid eye movement (REM) sleep, which is associated with the highest levels of brain activity. This results in more tossing and turning, as well as less dreaming.
When you don’t get enough sleep, your cognitive performance declines, your memory suffers, and you may find it challenging to stay focused. Even long-term memory can be impaired in the end.
This is why getting a good night’s sleep is so crucial.
Even if you’re suffering during the summer, there are some simple strategies to improve your sleep.
Ways to Sleep Better Through the Heat This Summer
1. Invest in a good mattress and pillow:
Your bed can make a big difference in how comfortable you sleep. Mattresses with thick foams tend to absorb and trap body heat, making you feel overheated. On the other hand, other mattresses let you sleep cooler due to features like ventilated latex and open coil systems that circulate air throughout the interior.
A similar effect can be achieved by using cooling pillows. Particular pillows, such as latex, ventilated foam, and wool pillows, can trap heat, while others, such as latex, ventilated foam, and wool, give above-average temperature management.
2. Draw the curtains:
Keeping the sun out of your bedroom will help it stay cool, even on sweltering days. In the morning, close the curtains or shades and do not open them until bedtime. Many people feel that blackout curtains, which are meant to exclude all outside light, are beneficial for keeping bedrooms cool in the summer and warm in the winter.
3. Invest in natural bedding:
Natural fiber sheets and pillowcases, such as cotton or linen, are more breathable than polyester and other synthetic textiles. Some people find that bedding produced from plant-based fabrics, such as rayon from bamboo, keeps them cool enough.
4. Keep yourself hydrated:
Constant sweating can lead to dehydration, so beating the heat isn’t always just a battle of temperature. Keep yourself hydrated by drinking at least 8 ounces of water in the early evening. You don’t want to wake up in the middle of the night to use the bathroom, so don’t drink too much water immediately before bed.
5. Don’t exercise too close to bedtime:
Moderate exercise during the day will help you sleep better at night because it expends energy and makes you feel exhausted. Exercising too close to bedtime, on the other hand, can cause your body temperature to rise. It may be more challenging to fall asleep at your preferred hour as a result of this.
6. Allow the chill to pour like a waterfall over your skin:
If you can’t lower the environment’s temperature, lower your own body’s temperature—shower in cold water to remove sweat and lower your core temperature by a few degrees. Dry off and retire to your clean and cool bed.
7. Use a bedside fan:
A suitable box or window fan will help you stay cool by circulating air around your room. Even if you already have an air conditioner, a fan will provide additional ventilation.
8. Keep cold water on hand:
If you wake up due to severe heat, a refreshing glass of water on your bedside might bring much-needed comfort. In a pinch, an ice pack will suffice.
9. To find your appropriate clothing level, do the following:
Some people prefer to sleep in their pajamas or sweatpants, while others prefer to sleep naked or semi-naked. Choose the sleeping clothing that is most comfortable for you, but bears in mind that heavy, insulating bedclothes might raise your body temperature and lead you to overheat in bed, particularly on hot or humid evenings.
Takeaway
During the long summer days, falling and staying asleep may be more challenging. This is attributed to longer daylight hours, warmer temperatures, and lifestyle changes, such as spending more time socializing.
There are, however, steps you may take to get the rest you require.
Because everyone is different, try a few other things to see what works best for you.
