When it’s cold, having a warm bed with cozy linen and some plush toy beside the pillow can be a nice addition to most evenings. However, the summer is different: you are likely to fail to get a good night’s sleep if it’s hot and you are sweating. Some even say nightmares can be caused by sleeping in a hot room. Here is advice on how to keep it cool.When it’s cold, having a warm bed with cozy linen and some plush toy beside the pillow can be a nice addition to most evenings. However, the summer is different: you are likely to fail to get a good night’s sleep if it’s hot and you are sweating. Some even say nightmares can be caused by sleeping in a hot room. Here is advice on how to keep it cool. Sweating under your blanket is not the best way to spend the night. There is no doubt that sleeping with your AC blowing right on your head is an even worse idea, as it can lead to ear pain, throat pain, and other problems. Here are the tips on how to keep your bed, bedroom and your body cool during hot summer nights.
Tip #1. Turn AC on (or obtain it if you don’t have one)Really, AC is a good thing to install. It can help keep the temperature at the right level both in summer and in winter. Such appliances usually have a thermostat, so you don’t have to monitor its work closely. As it’s not recommended to leave all things electric unattended if they are turned on, you might want to turn on air conditioning after you return from work and turn it off when you are about to go to sleep. Such an approach enables you to set the temperature you want without spending much energy or leaving it turned on during the night – some models can be quite noisy! Experts from the National Sleep Foundation recommend keeping the temperature at around 65 oF / 18 oC, as it can benefit your health and improve your sleep. It may take you some time to get used to a lower temperature of the environment, but chances are you will like it when you get accustomed to such a sleeping mode! Actually, the problem of heat can be solved by means of AC only, so the rest of the tips are mostly for those who don’t have such appliances. However, you can find them useful even if your house is equipped with a wide range of climate equipment.
Tip #2. Keep the heat awayPrevent heat from sneaking into your room by leaving curtains closed while you are at work. When you are home (and before leaving for work), open windows to let fresh morning or evening air into the room to cool it. You can also use a fan to force the air from the outside to move into the room that needs refreshing. If there is a breeze coming through the window, hang a wet sheet on it to create an imitation of an air conditioner.
Tip #3. Mind what you wearYour pajamas can contribute to sweating: choose fabrics made of pure cotton, as silk and synthetic ones are not that good at managing the sweat that causes you to feel damp and uncomfortable. If sleeping naked is an option, go for it!
Tip #4. Take a showerBefore going to bed, take a cool shower to reduce the temperature of your skin. If it is not enough, take some cloth (an old sock will do), wet it in ice-cold water, wring it thoroughly and apply to your neck. There are spots on the body that can help you feel cool faster, and the areas where large blood vessels are found are among them. Be careful, though, as it can cause problems if combined with AC!
Tip #5. Wash bed sheets more oftenAccording to surveys, changing bed linen once a week or more often improves the quality of sleep, and there are several reasons for it. First, it is pleasant to the touch. Second, the fresh smell promotes better sleep. Third, if sheets are damp due to your sweating, dust mites are more likely to inhabit your bed, so washing bed linen at a high temperature can help you get rid of them.
Master summertime sleeping with these tips and don’t forget to turn off the lights, TV set, computers and other electronics.
National Sleep Foundation materials – Sleepfoundation.org