A hot bedroom is the ultimate sleep disruptor, especially when the ideal temperature for sleep hovers between 16 and 21 degrees Celsius. As the mercury rises, so does our restlessness, but don’t despair! There are clever ways to beat the heat and enjoy a peaceful night’s rest. Here’s your guide to sleeping soundly in hot weather.
Cool Down Your Body:
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Embrace the Chill:
Place a cold flannel or ice cubes in a plastic bag on your wrists and neck. This simple trick can significantly lower your body temperature. For an even more refreshing experience, freeze a water-filled hot water bottle to use as a cooling device.*
Target Your Extremities:
Your hands and feet play a crucial role in regulating body temperature. Cool them down to cool your entire body. Dip your feet in a bucket of cool water before and as you drift off to sleep.*
Embrace the Chill:
Chill your bed linen in the fridge or freezer for 10 minutes before bed. Even cooling just your pillowcase can make a noticeable difference.*
Embrace the Refreshment:
A cold shower before bed is a proven way to lower your body temperature. If icy showers aren’t your thing, a lukewarm shower will still do the trick.Optimize Your Sleep Environment:
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Close for Comfort:
Keep your windows and curtains closed during the day to prevent heat from entering your bedroom. Only open them at night when the air cools down.*
Invest in Cool Bedding:
Opt for high cotton count bedding for optimal breathability. Linen is even better due to its exceptional breathability.*
The Fan Factor:
Invest in a high-quality fan that is quiet and effective. Dyson’s Purifier Cool is a great option as it cools the room quickly and removes airborne pollutants.Sleep Habits for Hot Nights:
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Hydrate Wisely:
Drink half a pint of water before bed to avoid nighttime dehydration. Avoid alcohol as it dehydrates you further.*
Sleep Solo:
Sleeping alone reduces body heat and eliminates the potential for sleep disturbances from a partner.*
Fuel for Sleep:
Avoid heavy protein meals before bed as they increase your metabolic rate and can raise your body temperature.*
Prioritize Sleep Hygiene:
Maintain a consistent sleep schedule, even during hot weather. Avoid daytime naps to ensure you’re tired enough for a good night’s sleep.Other Helpful Tips:
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Mattress Matters:
Invest in a mattress made with smart fibres like Purotex or Tencel, which offer excellent cooling properties.*
Exercise Early:
Avoid exercising late in the evening as it raises your body temperature. Opt for morning workouts to enhance your metabolism and prepare for a restful night.*
Check Your Duvet:
Choose a duvet with a lower TOG rating for summer. A lower TOG rating indicates less warmth, making it ideal for warmer months.By implementing these tips, you can conquer the heat and enjoy restful sleep even on the hottest nights. Sweet dreams!
