Ideal for those countries soon heading for Summer.
Yep, we know what you’re thinking. ‘Stay cool in bed? We’ve just put the heating on!’. But spare a thought for your cousins in the Southern Hemisphere, with summer on the horizon, or those friends of ours closer to the Equator and in a perpetual state of warm weather. They deserve to feel cool, too.
In a study by the US National Library of Medicine, it was concluded that sleeping in climates between 36°C and 38°C (96.8°F and 100.4°F) was significantly worse than resting in an environment ranging between 32°C and 28°C (89.6°F and 82.4°F), for instance. Pretty obvious, huh?
In fact, the optimal room temperature for sweet, undisturbed sleep is considered to be ‘’a cool 16-18°C (60-65°F), with temperatures over 24°C (71°F) likely to cause restlessness, while a cold room of about 12°C (53°F) will make it difficult to drop off’’, according to The Sleep Council.
With that running through our minds as they hit the pillow, here are 5 ways to stay cool in bed, IDEAL for those countries heading for Summer.
The choice you make when buying your mattress truly matters. Mattresses absorb body heat during the night, and some materials retain the warmth more than others, with plush and memory foam beds known to be the worst offenders for hot sleepers.
This is because, in general, you sink in more to these types of beds, which means more of your surface area is touching the mattress. This will result in more heat produced and an uncomfortable rest. Luckily, specific beds are designed for cooling, which will help tremendously during the summer; find more info here @ US-Mattress.
WEAR THE RIGHT CLOTHES
Our body temperature plays a major part in regulating our circadian rhythm, which in turn affects how easily we fall asleep, how deeply we spend that sleep, and how seamless the wake up is, too. Best get that body temperature correct, right at the source, then, by wearing loose fitting nightwear made from cotton; it’s lightweight, more breathable, and will absorb moisture to stop us waking up feeling sweaty and sticky. All of this ensures a more comfortable slumber.
That said, research has consistently concluded that sleeping in nothing but our birthday suit is best. No need to invest in new PJs, then!
TAKE A COLD SHOWER AT NIGHT
If you’re already hot before you get into bed, you’ll likely be even warmer once you get under the covers. Before resting, try taking a cold shower to reduce your overall body temperature.
When you go to bed, you’ll feel refreshed, and your sheets won’t get drenched with sweat (providing you’ve dried yourself thoroughly first, of course!). Your body will naturally rise in heat as the night goes on in hotter climates, so do all you can to keep it cool just before sleep.
KEEP WINDOWS OPEN
If you don’t have air conditioning, an excellent way to keep air flowing in your room is by keeping the windows open. During the day, you’ll get fresh air circulating through, so it won’t turn into an oven. Then, during the night, the fresh breeze will keep things cooler. For even more airflow, use a fan to help take the heat out of your room. You can attach it right to your window, so the crisp night breeze is welcomed in.
KEEP THE LIGHTS OFF
Light bulbs give off heat, and even though it’s a little, it can make a difference. Try keeping things dark at night if possible, then. If the sun shines into your bedroom during the day, use shades or curtains to block the rays from getting into your room.
It’s also known that bright lights can disturb your circadian rhythm, which makes it harder to sleep. Being in a low lit environment an hour or so before bed will activate your brain to produce melatonin, which is the sleep hormone.
USE AN ICEPACK
If you’re still struggling to stay refreshed at night, you can use an ice pack. Before bed, take it out of the freezer, wrap it in a towel, and then bring it to your room.
When you’re lying down, you can place it on your forehead, the nape of your neck or stomach for best results. If you need instant relief, put it on your pulse points. Those include your wrists, elbows, groin, neck, behind your knees, and your ankles.
If you don’t have an ice pack, you can always use a frozen water bottle. When it starts to melt, you’ll have cold water right by your bed!
THE BOTTOM LINE
Being comfortable and cool while sleeping will ensure you get proper rest and a deeper sleep for longer. During the hot summer months, it can be hard to stay refreshed at night. Our top tips are to buy a cooling mattress, take a cold shower, keep your windows open, keep the lights off, and use an ice pack should help with that. Good luck and we’ll see you back here tomorrow, bright eyed and bushy tailed!