As the temperature rises during summer nights, achieving a good night's sleep can become increasingly challenging. High temperatures can disrupt our sleep patterns, leaving us feeling restless and fatigued the next day. If you are looking for ways to combat this issue, you've come to the right place. In this article, we list effective measures to get quality sleep in hotter months.
According to the Sleep Foundation, fluctuations in external temperatures can disrupt the innate process of thermoregulation that takes place while sleeping. When sleeping in a warm bedroom, particularly common during summer, body temperature can elevate, potentially leading to sleep disturbances. People tend to be more responsive to temperature changes during the initial two stages of sleep, heightening the likelihood of awakening if feeling overheated.
Tips for Quality Sleep During Hot Summer Nights
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Keep Your Bedroom Cool
It is important to keep the temperature of your room low to get a good sleep. You can create a cool sleeping environment by using air conditioning, fans, or opening windows to promote airflow. Set your thermostat to a comfortable temperature, ideally between 60-67°F (15-19°C), to ensure optimal sleep conditions.
Use Breathable Bedding
Another thing to keep in mind is to choose lightweight and breathable bedding materials, such as cotton or linen sheets and blankets. These fabrics allow for better air circulation and moisture-wicking properties, helping to regulate body temperature and prevent overheating.
According to the Nature and Science of Sleep, opting for bedding made from natural fibres like cotton or linen can aid in regulating your body temperature. Therefore, transitioning to breathable cotton or linen sheets during the summer months may contribute to improved sleep quality.
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Take a Cool Shower Before Bed
It is important to lower your body temperature before bedtime by taking a cool shower or bath. This can help you feel refreshed and relaxed, making it easier to fall asleep in hot weather.
Limit Use of Electronic Devices
You should reduce your exposure to heat-emitting electronic devices, such as laptops, smartphones, and TVs before bedtime. This is because these devices can increase the temperature in your bedroom and interfere with your body's natural sleep-wake cycle.
Stay Hydrated
Don't forget to drink plenty of water throughout the day to stay hydrated, especially during hot weather. However, avoid excessive fluid intake close to bedtime to prevent disruptive nighttime trips to the bathroom.
Use Blackout Curtains or Shades
You can block out sunlight and heat by using blackout curtains or shades to keep your bedroom dark and cool. By doing so, you can promote the production of melatonin, the hormone that regulates your sleep-wake cycles.
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Opt for Lighter Meals
Make sure to enjoy lighter meals in the evening to prevent digestive discomfort and overheating during the night. Avoid heavy, spicy, or high-protein meals close to bedtime, as these can increase body heat and disrupt sleep.
Create a Relaxing Bedtime Routine
You should set a relaxing bedtime routine to signal your body that it's time to wind down and prepare for sleep. Activities, such as reading, gentle stretching, or practising relaxation techniques like deep breathing or meditation can help promote restful sleep.
Choose Breathable Sleepwear
Apart from the above-mentioned tips, don't forget to wear lightweight, breathable sleepwear made from natural fibres, such as cotton or bamboo. Loose-fitting, moisture-wicking pyjamas can help keep you cool and comfortable throughout the night.
[Disclaimer: This article contains information for informational purposes only, hence, we advise you to consult your expert if you are dealing with any issues to rule out any complications.]