16 Ways to Sleep Well When it’s Hot

Trying to sleep when the weather is hot can be a trial. Good quality sleep is essential for general health and well-being, and temperature plays a large part in helping you rest comfortably, especially your body temperature.

What Happens to Your Body Temperature While You Are Asleep?

When you initially go to sleep, your body’s core temperature needs to drop by around 2 or 3° to reach deep sleep. If your core temperature remains too high, it’s much harder for the brain to transition from being awake to asleep. One huge factor influencing your core temperature is, not surprisingly, your bedroom temperature. The ideal temperature for sleep is between 16 and 18°C.

Although a cooler and darker room may be ideal for a good night’s sleep, how can you achieve this when the days are so warm? Below are some easy tips on keeping cool.

1. Open your windows if the bedroom is warmer than the outside, especially during the nighttime if you can catch a fresh breeze.
2. Store heavier winter blankets in a cupboard until you need them again, and don’t keep money or bed simply out of habit.
3. Invest in lightweight bedlinen that will help keep you fresh and cool during the summer.
4. Pop your sheets into a plastic bag and put them in the freezer for a few minutes before bedtime, as this will help to temporarily cool you down while you fall asleep.
5. Purchase a good quality mattress that will help disperse body heat more effectively, helping you reach the ideal core temperature.
6. Snuggling with your bed partner might be lovely on cold winter nights, but you will probably find it more comfortable to keep apart while trying to stay cool.
7. The same applies to your four-legged friends, as a furry body on the bed can significantly raise your temperature.
8. Keep hydrated by having a glass of chilled water before bedtime, or keep a glass by the bed to sip on if you wake up thirsty during the night.
9. Have a lovely cool shower before you go to bed, as this will help to reduce your core body temperature.
10. Keep an ice pack in the freezer and wrap it in a towel to keep you cool in bed.
11. Use a fan to cool you down, and another tip is to place a bowl full of ice cubes in front of it, so the breeze dissipates the cold vapour and creates a cooling mist.
12. Use a damp towel to cool down your forehead or body, but ensure it isn’t too wet, as you will end up with soggy sheets!
13. Dress in soft cotton pyjamas that absorb sweat and allow your skin to breathe.
14. Turn off all the lights so you can fall asleep more easily.
15. An hour or so before bedtime, unplug from all your electronic devices as these can emit blue light that prevents a restful night’s sleep.
16. Instead of curling up to sleep, stretch out, as this is an easy way to increase air circulation around your body and decrease your core temperature.