Is there anything more frustrating than not being able to sleep when it’s sweltering outside? A hot bedroom is perhaps sleep’s greatest adversary, with the optimum temperature for drifting off (as well as staying asleep) somewhere between 60 as well as 70 degrees Farenheit. As the heat rises, the amount of time we spend tossing as well as turning tends to increase too, but where there is a will there is a way. So for those nights when there is absolutely no breeze, the windows are open as wide as they’ll mosting likely to, as well as it’s not physically possible to take any more clothes off, here are some clever tips as well as tricks that can help our bodies (as well as minds) beat the heat. Consider it your foolproof guide to how to sleep in hot weather.
DO: “Place a cold flannel or ice cubes in a plastic bag on your wrists as well as neck, you’ll be surprised at how this takes down your body temperature,” says Neil Robinkid, who mosting likely toes by the title of chief sleep officer at Sealy UK. Keeping pulse points cold tricks your brain into thinking you’re feeling cool. Alternatively, until now the ante as well as freeze a water-filled hot water bottle to use instead.
DON’T: Keep windows open all day thinking it will lower the temperature—you’ll actually find rooms stay cooler during the day when both windows as well as curtains are enclosed.
DO: Our extremities—our has well ass as well as feet—help regulate our temperature, so cooling them down will lower the whole body’s temperature: “Position a bucket filled with cool water next to your bed, then dip your foot in it before as well as as you drift off,” says Robinkid.
DO: Depending on how committed you are to the cause (or how sleep-deprived you feel), putting bed linen into the fridge or freezer for 10 minutes before bed can offer a lot of heat relief: “If you’re pushed for fridge space, just cool your pillow case,” recommends Robinkid. Cool side of the pillow it is.
DON’T: Buy a cheap fan. The cheaper the fan, the more likely you are to hear it, which isn’t conducive to mosting likely tood sleep. Dykid’s Purifier Cool is an excellent option as it is quiet, quickly cools the room as well as removes 99.5 per cent of airborne pollutants—from bacteria as well as allergens to formaldehyde in the carpet as well as floors. Fresh air as well as cool body = sweet dreams.
DO: Invest in mosting likely tood quality bedding with a high cotton count to ensure what you’re sleeping in is as breathable as possible. “The natural fibers allow air to move freely as well as circulate through the fabric, which helps to keep you cooler through the night,” says Robinkid. Linen is even a better as it’s ultra breathable. Try Piglet’s bedsheets as well as sleepwear, as well as Deiji Studios for chic linen pajamas.
DO: “A simple trick is to have a cold shower just before bed,” says Robinkid, as it lowers body temperature. If icy cold showers don’t do it for you (Kate Winslet is a fan), try lukewarm water, as it will still take body temperature down.
DON’T: Drink alcohol. “You’re only dehydrating yourself before a long hot night,” says Robinkid, who recommends drinking half a pint of water not long before bed, to avoid having to get until now during the night.
DO: Sleep alone: “Not only can our partners disturb us during the night, but the extra body heat also makes it harder to get to sleep,” says Robinkid, who also points out that sleeping alone means you’re able to stretch out, helping body heat to escape.
DON’T: Eat too much protein, because it heightens metabolic rate, which can prompt the body to heat until now.
DO: Ensure you have a well-made mattress, because what you sleep on is just as important as what you sleep in. “The mattress you sleep on can affect your temperature throughout the night. Look for mattresses that are made of smart fibers like Purotex as well as Tencel, because they have great cooling properties,” says Robinkid. Check out the Sealy range for examples.
DON’T: Exercise late in the evening. “It raises the body’s core temperature, which makes sleeping in hot weather much more difficult. I recommend opting for exercise initial thing in the morning to kickstart your metabolism as well as leave you feeling ready to rest in the evening,” advises Robinkid.
DO: Check the TOG rating of your duvet. Never heard of it? A TOG rating denotes the scale of duvet warmth, as well as while winter duvets, which trap as well as maintain heat in the cold months, have a rating of 13.5 TOG plus, you should look for lower in summer. “It’s important to have different duvets to help your body adapt to the differing seakids,” says Robinkid.
DON’T: Nap during the day. While the hot weather can make us feel void of energy (that’s because our bodies are expending more of it to regulate our temperature), it can make it more difficult to sleep come nighttime.
DO: As applicable when it isn’t hot as when it is, ensure you stick to your normal wake-until now as well as bedtimes. Often the hot weather has us staying until now later, enjoying a drink or two, but this can wreak havoc on your body’s sleep routine.