How to sleep comfortably in summer

A cool room is most conducive to getting the very best rest while sleeping. Hot summer nights don’t have to mean tossing and turning or struggling to get a good night’s sleep. These tips and techniques for staying cool when the evenings are uncomfortably hot will help you wake up feeling refreshed and rejuvenated.

Ways to cool your room without air conditioning

During the day, close your blinds and curtains if your room’s windows let in direct sunlight. If your room is warmer than the outside temperature, open the windows at night to let fresh air in. In the early hours of the morning, the air becomes cooler. Fresh air can assist in maintaining a comfortable temperature and prevent your room from becoming stuffy.

The next step is to invest in a fan. Keep one on all night to gently circulate the air. It will remove heat from a room and help to expel it out of an open window. Put a container of ice cubes in front of the fan. The melting cold vapour from the ice’s surface will be carried through the air, creating a wonderful, refreshing mist. Be sure to switch off all electronic devices and lights as these will only serve to distribute more heat in your room. 

Cool yourself down before bed and as you drift off to sleep

Make sure you keep yourself hydrated during the day. Stay away from coffee and increase your intake of water – a nice ice-cold glass of water before bed will not only cool you down but keep you hydrated through the night.

Put away the heavy bedding and opt for sleeping under a lightweight, cool sheet instead. A breathable cotton or linen sheet will work best and remember to keep your hands and feet out from under the sheet. Keep your clothing to a minimum – your pajamas would be as lightweight and breathable as possible.

This may sound counterintuitive, but take a lukewarm shower before getting into bed instead of a cold one. When you get out of the shower, this will serve to increase blood flow to your skin as well as increase your body’s heat loss. Place ice packs wrapped in a cloth or cold compresses on your pulse points to keep your body cool as you drift off to sleep.


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Written by Taryn Hill

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