When the temperatures rise, many of us find it very difficult to sleep soundly. Overheating not only makes you feel uncomfortable but keeps you awake when you should be getting sleepy. Our bodies naturally experience a dip in temperature as we drift off, but by being too hot we make it harder for our bodies to do this. To help you unwind and drift off into a comfortable sleep here are my top tips on how to sleep in the heat and create the ideal summer bedroom.
1. Use a cold water bottle.
Whilst usually a winter staple, you can also use hot water bottles to hold cold or chilled water to provide respite on a hot night. Fill yours with cold water and leave in the fridge an hour or so before going to bed.
2. Make sure you have blackout (Very important in longer days and lighter nights).
To tell your brain it’s time to sleep, ensure that your room is fully blacked out, so you block out any late evening light or distracting outside lights. Our brains react to light, particularly the blue light emitted from phone or tablet screens, by waking us up as the light is mistaken for morning sunshine. Shut out the light to get some quality shut-eye.
3. Use blinds to help keep the heat out.
Some find that their bedrooms become an oven after being baked by the summer sunshine all day. Did you know that around 30% of unwanted heat is thought to come in through our windows? Blinds will reflect the heat away from your room, rather than trapping it inside.
4. Dress your bed for the season.
It’s not just you that can dress to the summer season, your bed can change too! Choose lighter cotton bedding as the temperatures rise to help your body keep cool. Cotton lets air circulate and remove excess moisture from your body, helping you keep cool.
5. Get your sounds right: Don’t have it noisy / distracted sounds.
Having a completely quiet bedroom can be very hard to achieve, whether it’s a noisy car outside or a family member moving about the house. One way to limit the effect such noises have on your sleep is listening to “white noise” which works by levelling off the difference between general ambient noise and sudden, louder sounds like doors closing. This constant, low-level sound can come from items like a sound conditioner, fan or air purifier.
6. Try soothing music instead .
Some people who generally struggle to relax can also find soothing music or sounds playing can help. Choosing something monotonous, and very repetitive, will allow you to unwind and not jolt you with sudden changes. If you find it difficult to clear your head, finding the right music, a favourite track of natural sounds, can give you something to focus on and relax into.