When the summer night is still, it can convert into a latent curse as you start to feel restless; trying tough to fall asleep. Waking up constantly in a night and not at all feeling restful, can make you feel extremely fatigued the following day.
But by making some simple changes to your pre-sleep routine and the environment in which you sleep, you can turn even scorching mid-summer nights for the better. We will be covering tips on how to keep you cool, one of the main ways is getting the right bed and mattress that suit your comfort needs.
1. Keep Blinds and Curtains Closed During the Day
How hot you are in bed can change the way that your body is able to shut down and get some rest during sleep. It dodges the sleep period by not go to bed and remaining dormant when your inner heat boundary is soaring. Simply by taking a warm shower or bath right before bed, you can adjust your body temperature to easily and rapidly hit the hay.
Lukewarm Water: it relaxes you by cooling your body temp, sending those sweet sleepy-time messages to your bod. A cold shower might seem like a good idea, but actually your body will then become even more stimulated and you would have troubles falling asleep.
Improve Your Bath Time: A few drops of lavender or chamomile essential oils in your bath can make a big difference These fragrances are famous for their therapeutic effects and can be very relaxing, especially after a tiring hot day.
2. Take a Lukewarm Shower or Bath Before Bed
Your core body temperature and how well you sleep If your body temperature rises, sleep onset and maintenance can be hard to come by. Bathing (lukewarm)Your body temperature drops when you get out of the bath, so it may help to cool down.
How it works: A lukewarm shower or bath can help bring your body temperature down which relaxes you and signals to your body that its time for sleep. Cold showers may sound nice, but it actually stimulates your body to keep you awake.
Improve the Sensation: Try adding some relaxing aromatherapy oils, such as lavender or chamomile to your tub. They are calming scents and will help you to relax after a hot day.
3. Open a Window and Use a Fan Strategically
Good air circulation is essential to keep the bedroom cool. It can be a lifesaver if you find your room is feeling stuffy after running the fan. The continuous circulation of fresh air can help strip stuck warmth from the air while bringing in cooler outside breeze.
Best Use of a Fan: Aim it at the window so as to push hot air out, rather than continually circulating warm air. This method works well to circulate the cooler air outside if it cools off when used in the evening while also cooling down as blowing into your room; furthermore, you can add a bowl of ice in front of this fan aide and extra coolness.
If feasible, draft a cross breeze by opening windows on the opposite side of your house or flat. It can help bring in cooler air to one end and send away warmer air from the other side, reducing the temperature drastically inside your bedroom.
4. Stay Hydrated with Cool Water
Drinking more water is always important, especially in the summer when you can wake up at 4 am convinced that you are dying of thirst. Have a cool glass of water before bed that can help lower your body temperature and leave you falling asleep without being thirsty.
Water at Hand: At the side of your bed always leave a glass of cold water to drink if you wake up feeling hot during night. This slight tan-based habit could have you stuck to a body relative nighttime temperature.
Do Not Drink Caffeinated or Sugary Beverages: Although it is essential to stay hydrated, drinking caffeinated (coffee) and sugared (soda pop) beverages in the hours before you plan on going to bed can disrupt your sleep. Opt for still water or herbal teas that can have a calming effect.
5. Choosing the Right Bed and Mattress
The material of the bed and mattress you sleep on are crucial to your comfort at night, particularly when trying to get fully relaxed during hot summer nights. A wrong mattress which absorbs heat and makes it impossible to sleep cool. So, how are you going to do that… and where will you sleep?
Cooling Mattresses
Cooling-Technology Mattresses Can Really Get You Through The First Wave Of Warm Weather These mattresses are typically made from materials that pull moisture and airflow which help to avoid you becoming too hot.
Cool Gel memory foam: Cooling combination, the first haft cool gel and second half air cooling provides strong support Memory float with creamation
encorporated : Most old memory contains can trap warmth; be that as it Boots implanted sleep remained snug else. This could be good if you like the contouring support of memory foam but with a cooler sleep experience.
Latex Mattresses: Latex, particularly natural latex is also a great option for cooling off. It is breathable and promotes better air circulation, and it naturally resists mold as well as dust mites which also makes it a healthier option.
Breathable Bedding
What You Sleep On: The type of bedding you use can also make a difference in how hot or cool your body runs at night. Choose lightweight, breathable fabrics that allow air to flow in the fabric and pull moisture away from your skin.
The best cotton sheets: Cotton is a natural, breathable material that helps keep your body temperature steady. Notes : For a good combination of softness and breathability, high thread count cotton sheets in the 200-400 are ideal.
Linen Sheets: Linen is great too for summer duvets. It is exceptionally well-ventilated and quickly absorbs excess moisture, so it would be very convenient for people that sleep hot.
Everyday Things Lightweight Duvets – Swap your winter one for a summer version. Opt for lightweight cotton or wool duvets instead, as natural fabrics offer better breathability and temperature regulation than synthetic filled options.
Bed Frame Considerations
In its case, the bed frame you go for can also influence your mattress breathability. Bed linens that actually form solid bed frames, which lie directly on the flooring could block out air flow and lure warmth.
Slatted Bed Frames: Choose a bed frame with slats that allow more air to flow under the mattress. This will help prevent heat buildup and keep your bed from getting too hot.
Raised Bed Frame: a bed frame that has the mattress elevated from off ground and allows air to circulate beneath it. This might be especially useful for someone living in a warmer climate or who has issues with getting too hot during the night.
Wrap-Up: Cool Comfort Fanatics
Sleeping well at night in the heat of summer does not have to be difficult. With just a few changes to your bedtime routine as well as the right bed and mattress, you can enjoy restful, refreshing sleep on even hottest of nights. By keeping things like your bedroom shaded during the day, and opting instead for cooling bedding and mattresses, you should be able to stay cool all night long (and enjoy some summer days after a good nights sleep).
But if you want to stay cool while sleeping, you should make sure to keep an extra glass of cold water next to your bed. This way you can have a drink whenever you need it and keep cool all night long.
