sleep tips for hot summer nights

Beat the Heat: 8 Tips to Sleep Cool this Summer

sleep tips for hot summer nights

The thermostat outside is heating up, which means you might not be sleeping as well. A hot bedroom can disrupt your sleep, causing you to wake up feeling hot, tired and grouchy. Most studies have found that the optimal sleep temperature is between 60 to 67 degrees. While it might be difficult to have your home this cool during a summer heat wave, we have put together 8 tips to help you sleep a little cooler.

Sleep Cool Tips

  1. Close the Blinds and Curtains: During the day, close all blinds and curtains to keep the sunlight out of your home. This will help keep the temperature from rising too high.
  2. Open the Windows: If it cools down at night, open up your windows and enjoy free air conditioning. Invest in a small fan to place in your window that will help pull the hot air out and push the cool air in.
  3. Portable AC Unit or Fans: If your home doesn’t have central air conditioning, purchase a portable AC or a fan for your room. Moving air throughout the night can make the temperature feel less hot.
  4. Invest in Quality Sheets: Look for sheets that contain natural fibers, which are more breathable and help wick away moisture. Cotton and bamboo sheets offer the most breathability and moisture-wicking.
  5. Cooling Pillows: Cooling pillows contain a layer of gel to help dissipate your body heat, keeping your head cool throughout the night. Want an extra cooling tip? Remove the protective cover off of your pillow before you put it in a pillowcase to help amp up the pillow’s cooling power.
  6. Mattress Breathability: Are you sleeping on a mattress that is over 8 years old? Mattress construction and technology in newer mattresses have found ways to help dissipate your body heat throughout the night—keeping you cool and comfortable all night long. If you feel like your bed is turning into a furnace, it might be time to look for a new mattress.
  7. Take a Cold Shower: Not only will a cold shower cool you off; some believe a cold shower before bed can help trigger sleep signals, helping you drift off to dreamland even quicker.
  8. Move to the First Floor: Is your sleep space on the second floor or higher? If so, consider moving to the first floor for a cooler night’s sleep. Heat rises, so the higher you sleep, the hotter you will be.