With summer rapidly approaching and temperatures rising, you should take some time to consider your sleep setup. Many people find that it is harder for them to sleep during the summer because of the warmer weather. You may find yourself tossing and turning, alternating between throwing your covers entirely off and then searching for them again in the dark.
Your body is signaled that it’s time for sleep by a drop in body temperature. If that doesn’t come due to a hot environment, it can be challenging for your body and brain to fall asleep and stay asleep.
You can do a few things to help your body and fall asleep during warmer months. It just takes a little bit of preparation. But with that small amount of prep, you can ensure you will get a good night’s sleep all summer long.
Cool the Space
The first thing to do is make sure that your bedroom is as cool as it can be at night. Plants are a great way to accomplish that. They can help keep a room a bit cooler while also providing a significant mood boost. You can also open a window or start a couple of fans to get air circulating. The air movement can help keep the air in your bedroom cooler as it moves.
Make sure to keep your bedroom as dark as possible during the day, as well. This will help keep heat out of your room all day so that it doesn’t have to cool down as much at night. Keep the blinds closed or even get some blackout curtains to keep the sun and heat from getting in as much as possible.
Cool the Body
There are many tips for staying cool during the summer if you don’t have air conditioning. Many of those same tips apply to keeping your body cool while you sleep at night, even if you do have air conditioning. Taking a slightly cool shower just before bed as part of your nighttime routine can help bring your body temperature down.
You should also stay hydrated. This is good advice no matter the situation, but staying hydrated before bed specifically can actually keep your core body temperature down and make it possible for you to sleep easier. You can also drink cold water just before bed to help lower your body temperature a little more.
Cool the Bed
There are bed linens and pajamas made specifically to help keep you cool at night. The key is breathable materials that will allow air to flow around you while you are asleep rather than trapping air inside your sheets or pajamas. If the air is trapped around you, it will warm with your body heat and keep you hot at night. Allowing the air to circulate means new air coming in contact with your body all night long.
You can also find mattresses for those who sleep hot, which are made with specific materials meant to help keep the mattress and your body cool at night. Much like the sheets and pajamas, the mattresses are made of breathable materials that allow airflow.
Cool the Head
When you are active throughout the day, your body heats up. When you relax, you cool down. Therefore, your evening routine must consist of allowing your body to relax. You shouldn’t exercise too close to bedtime. Give your body time to cool down from physical activity before you go to sleep.
You should also avoid stimulating your mind too much before bed, specifically with screens like your television or phone. If you are going to read, read a physical book instead of an e-book on your tablet to cut down on blue light. You should also avoid eating right before bed. The less your body has to work, the easier it will be for you to fall asleep.
Cool For the Summer
You deal with stress in your sleep. You deal with health issues in your sleep. Your body needs time to refresh and rejuvenate, and that happens during sleep. Staying cool at night is an important factor in how well you are sleeping.
To stay cool at night this summer, you may need to change up your evening routine a bit. Do some thinking about your current routine and sleep set up and see what small changes you can make that will help you stay cool. Changing up your routine can be difficult, but the results are well worth it for you to stay well-rested all summer long.