When the weather is very warm, it can be more difficult to get a good night's sleep. Temperature is very important in our bedtime routine and in the regulation of our sleep cycles. So how do you keep cool and sleep better in hot weather?
Here are a few simple tips to help you get to sleep, and enjoy undisturbed slumber during a heatwave.
Keep Your Bedroom As Cool as Possible
If you want to get a good night's sleep, it is important to make sure that your bedroom offers optimal conditions.
To keep your bedroom cooler:
- Close windows, blinds and curtains on the sunnier side of your home during the day.
- Open certain windows strategically to create air flow through your home.
- Leave doors open if possible, for better airflow during the day.
- Remember, heat rises, so take similar steps to keep the room(s) below your bedroom cool. And if you have a loft area, leave hatches open to let the rising hot air escape.
- Turn off any appliances, devices and lights which may be giving off heat.
- Stay out of the bedroom until you actually want to sleep – remember that human body heat will also warm up the space.
- Add potted plants to the environment to clean the air and raise humidity.
If your bedroom is still hot and stuffy, consider investing in a fan. A solar fan could be an excellent eco-friendly choice. To improve its ability to cool the space, you could also make a DIY evaporative cooler by placing a tray of ice and water just in front of the fan. Though experts suggest that it is best to turn fans off before you actually go to sleep.
Choosing the Right Bedding
One of the most important things for a good night's sleep is good quality bedding. And the right bedding is especially important in hot weather.
A high quality organic cotton bedding has a range of properties which make it ideal for a good sleeping environment. It is a breathable fabric which aids evaporation of moisture away from the skin and helps to regulate body temperature. It won't make you feel as hot and sticky as synthetic fabrics. Breathable, natural fabrics delay external temperature changes. So they give your body time to adjust to conditions as they alter through the night.
At Sleep Organic our luxury organic bedding is made from long staple 300 thread count organic cotton, which feels great against the skin. Our percale weave bedding is particularly beneficial during a heatwave, because this ultra-breathable weave is great for keeping you cool. Percale is a one-under, one-over weave pattern which creates a smooth fabric which feels crisp and cool against the skin – just perfect for the hot summer nights.
Stick To a Hot Weather Bedroom Routine
Of course, the right environmental conditions when it comes to the bedroom and the bedding are particularly important. But there are some other things that you can do to increase comfort levels and get a good night's sleep. Here are a few more tips, so that you will sleep well once you slip between percale sheets:
- Try to make sure that, in spite of the heat, you stick to your routine. Don't nap earlier in the day and go to bed at your regular time whenever possible.
- Don't exercise close to bedtime – try to exercise in the morning if possible.
- Don't drink too much caffeine or alcohol, or have a big meal too late in the day.
- Do drink plenty of water – make sure you stay hydrated.
- Consider a non-caffeinated warm drink before bed. (This can help you sweat, which helps your body cool.)
- Have a tepid bath or shower, not a cold one, which can cause your core temperature to rise.
- Splash cold water on your hands and wrists, and on your feet. Place a cool flannel on your forehead. Keeping the extremities cool will help you feel more comfortable.
- Fill a 'cold' water bottle – like a hot water bottle, but very cold. Use it to place your feet on, or to run across your bed before you get in.
- Stay calm, cool and collected. Anything you can do to relax and unwind before bed can also help you beat the heat.
Dr Chris Murphy, co-Founder, Sleep Organic