With the rising temperatures in the summer, it is important that you know how to sleep better in a heatwave. While the sunshine can be lovable and serene, the warm and sultry nights can make sleeping at night uncomfortable hence making it difficult to enjoy a sound and quality sleep. The situation is even further escalated when you’re sharing a bed with your partner.
9 Tips on How to Sleep Better in a Heatwave
Fortunately, this article provides you with 9 tips you can apply to help you sleep better in a heatwave. You don’t have to go out of your way or spend a fortune to enjoy quality sleep if you follow these tips.
- Shower before bed
Naturally, taking a bath cools down your body temperature so it’s only typical that you shower before you go to bed especially during the hot days in the summer. Taking a cool bath leaves you feeling cooler, adding extra moisture to your skin and scalp. It also helps with the release of melatonin which is essential for maintaining quality sleep.
- Switch to a summer duvet
In a heatwave, your regular duvet may not be ideal to sleep and snuggle under. You can get a duvet with a low tog rating if you don’t wish to sleep under a sheet. The less thick the duvet is, the more comfortable it will keep you at night, helping you sleep better. You can also change your bedsheets to lighter materials which would prevent your body from heating up while you sleep. It is also necessary to wash your duvet regularly, as cleaner linens are more comfortable to use.
- Use more comfy pillows and mattress toppers
Using the best mattress toppers, designed to give you an extra layer of comfort and support at night, can help you sleep better at night. It is also important that your body has enough support and is in a natural position as you sleep. This can be guaranteed when you use the best and most comfortable pillows. I would recommend the Derila Pillows, as they have memory foam that ensures maximum comfort and that your body is in a natural position as you sleep.
There are also cooling toppers – toppers that help regulate your bed’s temperature, keeping it cool. You can also shop for one around you. Remember to always keep the toppers clean, they fit over your mattress so they are easy to remove and put back on.
- Switch to ‘Summer’ pajamas
Invest in lighter nightwear to keep you cool in a heatwave. What you wear to bed can greatly affect your body temperature as you sleep. So ditch your favorite flannel pajamas, stay away from insulated and thick materials and go for silk, 100% cotton, and bamboo.
Bamboo is known for its ability to wick perspiration from the body while silk can keep you warm when it’s cold and vice versa. Cotton is lightweight and breathable allowing proper ventilation as you sleep.
- Create Proper Airflow in the room
Lack of proper ventilation and airflow through the room during the summertime can leave it feeling humid and stuffy. You have to create proper airflow through the room to keep it cool and try to block direct sunlight that can warm up the room. You can also use a portable fan or air cooler to ensure proper circulation in the bedroom while you sleep. I would recommend the Chillwell Portable AC because you can fill its tank with cold water so it blows out cool air into the room.
In the case where you have difficulty breathing especially in stuffy areas, you can make use of nasal strips – like the Hiloi Nasal Strips that can help you breathe better and increase airflow to your lungs as you sleep.
- Don’t Workout Close to bedtime
Working out too close to bedtime is not ideal. While exercising daily has its sleep benefits, exercising too close to bedtime can increase your heart rate and core body temperature making it difficult to fall asleep.
You can still exercise in the evening, but ensure you don’t do anything too hectic a few hours before you get into bed. Also, make sure to shower after exercising and before bed to keep your body refreshed and comfortable as you sleep.
- Avoid napping during the day
Taking naps during the day, when the heat tires you out can be tempting, but this can disrupt your sleep at night. This is simply because our body makes use of extra energy to regulate its core temperature as we sleep. Try to avoid sleeping during the day if you have trouble sleeping at night, to save that energy for nighttime instead.
- Stay Hydrated
During a heatwave, it is important to stay hydrated to remain healthy and happy. Taking fluids can help replenish moisture in your body that may have been depleted by the heat. However, the type of fluid and quantity we consume can have some effect on our sleep. For example, it is recommended that you avoid taking drinks that contain caffeine during the day as they may keep you awake and make falling asleep more difficult.
Alcoholic drinks also negatively impact your sleep, raising the chances that you wake up in the middle of the night or causing restlessness. To stay hydrated, you can simply take plenty of water and drinks with low sugar during the day, to ensure you enjoy quality sleep.
- Don’t put bedding in the freezer
Unlike what many believe, putting beddings in the freezer will not keep you cool at night. It is counter-productive to subject your body to freezing temperatures while trying to sleep as that will cause the body to wake up. So whether it is towels, bedding, pillows, socks, or flannels, freezing them before use does not help you fall asleep faster. Rather, when they melt – like all things frozen, they leave a wet mess in your bed which can be uncomfortable.
The right course of action would be using more comfortable pillows like the Derila Memory Foam Pilows and opting for bedding materials that can maintain the bed and your body’s temperature.