How to get comfortable sleep when it’s too hot

We’re all searching for ways to cool down in the heat as the weather heats up. Fans are quickly appearing in the attic, and they’re being added to shopping carts all over the country. But is there a better way for people to cool off before going to bed?

It’s finally summer and while we are all excited about the prospect of warmer mornings and evenings it’s clear that our sleep patterns can be disrupted by an increase in temperature. You can be found lying awake, removing the comforter from your bed and then putting it back on, exposing your legs. It is not a pleasant experience.

You can get a good night of sleep in summer, fall asleep quickly, and beat the heat if you are wondering why heat makes it so exhausting. Here are some sleep scientists, sleep experts and nutritionists who will share their tips and tricks for sleeping in the heat.

WHY IS IT SO DIFFICULT TO SLEEP IN THE HEAT?

It’s part of our bodies’ response to danger, says Dr Greg Potter, a sleep specialist and chief science officer at Resilient Nutrition. He says that it is evolutionarily obvious that temperature has an effect on our ability to sleep. If it gets too hot or too cold, then we should not be sleeping. This means that temperature fluctuations can be used to improve sleep quality if you are able to understand the regulation of body temperature.

How to Sleep in the Heat

1. HOT SHOWER

Although it may seem like the worst thing to do if you are trying to cool off in a heatwave or to get comfortable in your bed, Dr Potter recommends this method if you want to learn how to sleep in heat. He suggests that you take a 10-minute hot bath before going to bed. This helps to cool you down as near the end, the temperature in your core (including your brain) drops, which can help you fall asleep.

He says, “Counterintuitively this is connected to a rise of your skin temperature in evening, which results in increased blood flow to the extremities.” This speeds up heat loss to the surrounding environment. It makes sense to heat your skin before you go to bed, but to then sleep in a cool, well-ventilated place.

2. KEEP THE WINDOWS OPEN

Even though it is tempting to close the windows and stick to cooling methods, especially if you suffer from allergies, this is one of the best ways you can ensure that there is at least a little breeze in your bedroom.

Keep the windows open before and during sleep. Dr Potter suggests that earplugs might be a good idea if it is noisy outside.

3. DRINK A LOT OF WATER

Water is an essential nutrient in the body, but it’s even more important to keep hydrated during hot weather.

According to Alison Jones, a certified sleep consultant and expert at Sealy, staying hydrated can help to lubricate your joints and cushion sensitive tissue throughout the night. It can also help you achieve the core temperature that induces sleepiness according to a University of North Carolina study.

Alison recommends keeping water handy, either a small glass or a full-sized water bottle with a lid.

4. KEEP YOUR FEET AND HANDS OUT OF THE COVERS

Alison explains that the secret to regulating body temperature is to keep your body warm and hit your core pulse points, such as your neck, wrists, and head. This will make you feel cooler, and it will also help you get to sleep when you awaken in the middle of the night.

She says that keeping the key areas cool and out of direct heat will lower your core temperature.

5. APPLY A WET FLANNEL TO PRESSURE POINTS

You can go back to school if your AC stops working or your fan isn’t on the way yet. Alison suggests that cold water can be used to cool the AC and then you can use it to rest on the key areas.

Applying cold flannel on your neck, head, and wrists will quickly reduce body heat. It effectively cools the blood circulation around your body, making you feel cooler faster.

6. DIFFERENT DUVETS

A comforter, also known as a duvet, is something you should have in the summer. It’s a good idea to choose a warm-weather-appropriate one. The best duvets can be used in both warmer and colder months to bridge the seasons.

Dr Potter advises that a cool duvet is best if you are using it in summer. For example, choose one that has a tog rating less than 5. If you find that the duvet is still too warm, or you don’t want to purchase another one, you can use the cover only and keep the inner nearby in case it gets too cold.

7. SEE YOUR MATERIALS

Although not everyone can afford a new mattress right away, it is worth considering a heat-appropriate model if you are due for an upgrade.

“Use a pillow and mattress that wicks away sweat and heat. This is generally true for spring and hybrid mattresses, but not foam. Pillows should also be made of breathable materials.” Dr Potter recommends that you get pillows or mattresses with a free trial period if you are looking to upgrade.

Avoid memory foam mattresses. Phil Lawlor, Dormeo’s sleep technology expert, says that these mattresses can be very hot.

There is no ventilation and nowhere for body heat to escape. He says that mattresses with open-structured memory foam springs are eight times more breathable then other mattresses. This is a great option if you’re a hot sleeper or struggle to get to bed during the summer months.

8. SWAP IN SWEATWICKING SHEETS

James Higgins, founder and CEO of Ethical Bedding, says that silk, bamboo, and eucalyptus are the best sheets for heat-related sleep problems. He says that if you get too hot it can disrupt your sleeping patterns and make it feel drowsy. Therefore, it is important to choose a fabric that is body-regulating. Avoid cotton as it retains heat and moisture.

Alison says Egyptian cotton is another great material for sheets. It’s lightweight and breathable. Egyptian cotton in light colors, however, is an excellent choice. Because they are lighter than dark colors, the colors you choose for your bedding can have an effect on how warm it is.

9. SLEEP ON FLOOR

Moving to the floor may help if the heat is really getting you down. “Heat rises,” Dr Tim Bond from Puressentin says. “Hot air is lighter than cooler air because it’s less dense, so it rises.”

He recommends sleeping downstairs if you have a bedroom on the upper floors, or moving your mattress to the floor. It’s more comfortable and likely to be cooler.

10. USE A FAN WITH A BOWL OF ICE IN FRONT

This is an obvious point. While there are reasons why a fan might be harmful, it can still help you cool down in summer. This will allow the fan to blow cold air into your room instead of warm. It won’t work if the ice is higher than the bowl’s rim.

Dr Potter suggests that the location of the fan in your bedroom can make a big difference. Dr Potter suggests a small, bedside fan aimed at the stomach works well. He also stresses the importance of having the fan near you in order to reap the benefits.

11. KEEP YOUR BEDROOM DARK

While it may be tempting to open the curtains when it is sunny, allowing light in your bedroom could make it difficult to fall asleep at night.

James recommends that curtains be kept closed. Heavy curtains can block sunlight from the windows during daylight hours. It’s important to keep curtains closed. Heat can transfer through windows and build up over time.

He says that this will ensure your room stays at the optimal temperature. Your room temperature should be between 60 and 67 degrees F (15.6 to 19.4 degrees C). This varies from person to person, but doctors generally recommend that this temperature be used for sleep.

12. REMEMBER TO SLEEP ON YOUR SIDE

If you can, sleep on your side when it comes to hot weather. Dr Bond suggests that you sleep on your side when it is too hot to go to bed at night. Because your body heat is more exposed to the air, you can easily let it go by sleeping in this position. This will help regulate your body temperature, and you’ll feel much more comfortable.

13. STICK YOUR SOCKS INTO THE FRIDGE

Yes, really. You can sleep without socks even in summer if you don’t like the idea.

James states that your feet have many nerve endings to support your body. Cooling your feet can reduce your body’s temperature. To keep your feet cool, put your socks in the refrigerator and then wear them before you go to sleep.

14. SLEEP NAKED

If you want to get a good night’s rest, don’t be too hot in bed. It will be cooler to sleep in bed at night without clothing than if you are snoozing with your clothes on. This will make for a better night’s rest.

The Sleep Council explains that if your core temperature is too high, it will be difficult to fall to sleep. This will ensure that you don’t trigger the so called ‘sleep mechanism’. It is when your body temperature drops naturally after three to four hours. This can lead to disrupted nights of sleep.

It really comes down to what you feel most comfortable in. There isn’t much research. Some experts recommend sleeping naked while others advocate for wearing pajamas throughout the summer.

Alison states that when the heat becomes unbearable, it is understandable that our first instinct is to take off any layers that could make us feel hotter. However, sweat can stick on your skin if you’re sleeping naked. This can make you feel uncomfortable and clammy.

She suggests that you opt for lightweight, long-legged pajamas or night dresses that can combat sweats. This will make you feel cooler and dryer throughout the night.