Healthy Sleep

HOW TO SLEEP BETTER ON HOT SUMMER NIGHTS

December 21st 2020
How To Sleep Better On Hot Summer Nights

In contrast with the rest of the world, Australia's summer months are now approaching and with it are memories of fun, beaches and sadly, sweaty nights.

Whether we like it or not, summer brings with it a sticky feel in the air, making it hard to get a good night's sleep. Usually, this means having your clothes stick to your back and waking up feeling sweaty instead of rested.

One of the major reasons why it's difficult to maintain a typical sleep schedule during these months is that we are prone to overheating, where basic bodily functions are affected and makes dozing off a real chore.

If you're finding it hard to get some quality shut-eye during these sweltering nights, don't worry we got you covered. Here are some simple tips to get some good sleep without sweating over it.

Drink a glass of water before tucking in

We've all experienced going to sleep and waking up with our sheets drenched with sweat, especially on these hot nights. Caused by an increased body temperature, sweating can be more than uncomfortable.

Summers are synonymous with sweltering temperatures often reaching as high as 35°C, with heat waves increasing dehydration related sickness. Wherever you go, you're guaranteed to feel the heat. The same can be said in the bedroom.

Sweating a lot while sleeping means that we are losing water which regulates body heat and is vital in ensuring that it functions to the best of its abilities. If you allow yourself to get dehydrated, waking up drenched in the middle of the night will be the least of your worries.

To counter this, drinking a cold glass of water prior to sleeping helps in making sure that you have enough fluids to keep your body humming. Beyond that, cold water also works as an internal air-conditioner, lowering your core body temperature and allowing you to relax.

Take a cold shower before sleeping

It might seem obvious but taking a shower a few minutes before sleeping does wonders. Not only does it freshen you up but it also lowers your internal temperature and calms you down after a long and hot day.

Cooling down allows the body to get into a more relaxed state, helping you get to the deep sleep stage faster. This can lead to faster rapid eye movement (REM) sleep or the dreaming stage. By achieving these stages faster, your body gets the rest it needs without being affected too much by the heat.

A cold shower also soothes and loosens tight muscles from a long day of being active, helping you sleep better despite the hot weather. 

Do not underestimate the wellness brought by a good long shower. Freshening up before bed will help keep the sweat and humid feeling from disrupting your sleep. And by doing so right before bed, hopefully you won’t need to wash off sweat with another shower in the morning!

Keep your bedroom temperature controlled

One good way of battling the summer temperature is keeping your room cool and breezy without letting heat in. This means that windows should be designed for breathability without allowing hot winds to get in, and utilising air cons or fans.

Blackout curtains are good for blocking sunlight and maintaining a cool room temperature without running up the bill from continuous air conditioning. Installing them also helps you in keeping a regular sleep schedule and following your body's natural circadian rhythm.

Using fans, either ceiling or floor-based types, also helps in securing constant airflow and prevents the room from feeling stale, reducing any icky feelings during summertime.

Ice is your best friend

A good and budget-friendly way to get a good night's sleep during summertime is to use ice-packs or bags to control your temperature and stave off the heat.

Prepare one at around dinner time and after taking a relaxing shower, take it out of the freezer and dab it on areas such as the nape of your neck, legs, and underarms to prevent your body from overheating during the middle of the night. 

Ice cubes wrapped with soft cloth can also take the place of a pack but make sure to dry yourself afterwards.

Make your bed cool

Using a thick mattress or having heavy covers makes you feel snuggly and cozy during cold evenings but they are a bane in the summer. Choosing sheets and pillows that are soft and breathable are the way to go.

Rather than make you feel wrapped up, bamboo sheets designed to be soft, breathable, and durable should be your go to covers, as they keep you comfy without making you sweat like crazy. Beyond the comfort, these sheets are eco-friendly so you can sleep with a clean conscience.

Get that summer shut-eye!

While it may seem tempting to rely on round the clock air-conditioning and the thermostat to fight the summer heat, especially on your bedtime, there are other cost and nature friendly ways to do so.

With these simple steps and tricks you won't have to dread going to bed on stuffy nights. Rather, get ready to face the new day without waking up with sweat-stained sheets. Say goodbye to feeling stuffy and look forward to relaxing nights ahead!