While the sunshine and heat of the summer months can help to boost our mood and keep us active, they sometimes have the opposite effect on our sleep. External temperatures interfere with the natural thermoregulation that occurs while we rest, meaning if your sleeping environment is too warm – as it likely is during the summer – your body temperature will rise, disturbing your sleep.
At one point or another, we have all encountered the frustration of trying to sleep on a very hot or humid night. Luckily, there are various ways to successfully cool yourself down in the evening to ensure you maintain an optimal temperature throughout the night for a good night’s sleep.
1. Exercise Earlier:
Regular exercise during the day is proven to improve sleep, as it keeps you healthy and tires you out, meaning you are more tired in the evening. However, working out in the evening may cause your body temperature to spike before bedtime, which can make it more difficult to fall asleep at the desired time. If you do plan to exercise in the evenings, take a cool shower and drink plenty of cold water to help bring your body temperature back down before bed.
2. Take a Hot Bath:
Lying in a tub of warm water after spending a summer day in the sun might sound counterintuitive, but it can actually help to cool your body down before bed. Timing, however, is everything. A hot bath is the most beneficial when taken an hour or two before (not immediately prior to) bedtime. After you come out of the warm bath, your body temperature will lower slowly as your body adapts to the cooler environment. In addition to helping with temperature regulation, baths also promote mind and body relaxation that can help you to fall asleep faster.
3. Ensure you have the appropriate bedding
Thick insulating bedclothes can elevate your body temperature and cause you to overheat while sleeping. Therefore, it is important to make sure that your bedding is breathable and airy. Typically, natural bedding is more breathable and less moisture wicking than synthetic bedding. Linen is an ideal fabric for sleeping in the heat as it is woven from natural fibers that breath incredibly well which is essential for keeping cool during these warm summer nights. Linen has natural cooling properties and absorbs moisture to ensuring that you have a comfortable night’s sleep.
4. Use a fan to circulate air
Fans can work wonders if you don’t mind the feeling of the air flowing over you. A fan can give a boost to ventilation by moving air around a room. Placing the fan in a position where it is pointing directly at your body is a great way to stay cool on these muggy nights. Alternatively, if the room temperature is high, position the fan near an open window to pull the hot air from inside the room and push it out of the building.
5. Invest in an Adjustable Bed:
None of the methods above will make any difference to your sleep unless you have the right bed. Having an adjustable bed and mattress that suit your specific needs is essential for a good night’s sleep in any environment, but especially in more extreme (hot or cold) temperatures. Ideal for people with previous injuries, medical conditions, or mobility restrictions, an adjustable bed can allow you to easily change your body position throughout the night so that you can stay cool. In addition, mattresses made from natural materials, like the latex and lambswool layers Natural Sleep offers, are naturally cooler and promote airflow.
Hopefully these tips will come in handy for your summertime sleeping habits, so you can be refreshed and well rested for sun-filled and fun-filled summer days. For help finding an adjustable bed that meets all your needs, contact the Adjustable Beds experts for a consultation.