Struggling to sleep because of the heat is a common problem that can significantly impact your sleep quality. Ideally, the temperature for a good night's sleep should range between 15.6°C and 18.3°C. When it gets warmer, falling and staying asleep can be challenging. This article dives into how temperature affects sleep and offers practical tips to create a cooler, more comfortable sleep environment.

 

How to Stay Cool at Night

 

 

Experience cooler, more restful nights with AKEMI’s advanced cooling technology, powered by Outlast®, TENCEL™, and hydro gel innovation.

To stay cool at night, optimise airflow, use breathable bedding, and manage your bedroom temperature. These simple changes can make a big difference in your sleep quality during hot nights.

 

Tip 1: Understand the Connection Between Temperature and Sleep

 

Body Temperature and Natural Sleep-Wake Cycle

Your body temperature naturally drops at night as part of your sleep cycle, which is linked closely to your circadian rhythm—an internal clock that regulates your sleep-wake cycles, hormone production, and other bodily functions.

 

Hormones, Light, and Temperature

Exposure to sunlight during the day signals your body to produce cortisol, a hormone that helps you stay alert and keeps your body temperature higher. When evening comes, the darkness prompts the production of melatonin, which induces sleepiness and lowers your core temperature. This drop in body temperature is crucial for initiating sleep and transitioning through different sleep stages.

 

Effects of Overheating

If your bedroom is too warm, it can disrupt your body's natural cooling process, making it difficult to fall and stay asleep. Temperature fluctuations can be especially disruptive in the early stages of sleep, leading to more frequent awakenings and reducing the quality of restorative sleep, such as deep and REM sleep, which are vital for recovery and overall health.

 

Tip 2: Stay Cool While Sleeping

The materials you sleep on can make a big difference in how cool you stay during the night.

 

Use Breathable Bedding

• Choose Natural Fibres: Opt for lightweight, breathable bedding like cotton or linen. Sheets made from moisture-wicking materials like TENCEL™ or nylon can also help regulate temperature.
• Lightweight Cooling Quilts: Choose quilts designed for hot weather, made with temperature-regulating fibres and moisture-control properties. Quilts with Outlast® technology proactively manages heat by absorbing heat when it gets warm and releasing it as it gets cool, which helps maintain a comfortable temperature throughout the night.
• Cooling Mattress: Consider a mattress with temperature-regulating features. Cooling covers or materials designed to disperse heat can help you sleep comfortably.

 

Optimise Your Pillow

Using the right pillow can also help in keeping your head cool, which is essential for better sleep.

• Breathable Pillows: Use pillows made from cooling, breathable materials like latex, ventilated foam, temperature-regulating, or even hydro gel, which allows for air circulation and helps keep you cool.

 

Tip 3: Cool Down Before Bed

A consistent cooling routine before bedtime can help prepare your body for rest, making it easier to fall and stay asleep.

• Take a Warm Shower or Bath: About 1 to 1.5 hours before bed, take a warm shower or bath. Though it seems counterintuitive, the initial rise in body temperature followed by a cooling effect helps you wind down. Avoid hot showers immediately before bed, as they can make cooling down more difficult.
• Choose Light Meals: Eating heavy, fatty, or spicy meals close to bedtime can increase body temperature. Opt for lighter dinners like salads or lean protein to help keep your body cool.
• Avoid Alcohol: Alcohol can cause hot flashes and increase sweating, making it harder to sleep comfortably.
• Exercise Timing: Avoid vigorous exercise in the evening, as it raises body temperature. Instead, exercise in the morning for a positive impact on sleep.
• Hydrate: Stay hydrated throughout the day, and keep a glass of ice water nearby to sip if you feel hot during the night.

 

Tip 4: Keep Your Bedroom Cool

Creating a cool sleep environment is crucial for ensuring a comfortable night's rest. Here are some ways to keep your bedroom temperature in check.

 

Manage Sunlight Exposure

Keep blinds or curtains closed during the day to prevent your room from becoming overly warm. Blackout curtains work best for blocking heat.

 

Maximise Airflow

Ensuring proper airflow in your bedroom can help maintain a cooler temperature throughout the night.

• Window and Ceiling Fans: Position window fans to bring cooler air in and push warm air out, and set ceiling fans to rotate counterclockwise for a wind-chill effect. Cross-ventilation, by opening windows on opposite sides of the room, can further enhance airflow.
• DIY Cooling Tricks: Placing a bowl of ice in front of a fan or using frozen water bottles attached to the back of a fan can provide some cool relief.

 

Sleep at a Lower Level

Heat rises, so sleeping on a lower floor or even placing your mattress on the floor can help you avoid warmer air.

 

Tip 5: Adjust Your Sleepwear and Position

What you wear and how you position yourself can significantly influence your body temperature at night.

• Sleep Without Clothes: Sleeping nude allows maximum airflow, reducing heat buildup.
• Sleep Alone: Sharing a bed with a partner or pet can increase body heat. If possible, sleep alone on particularly warm nights.
• Moisturise for Coolness: Use a cooling gel like aloe vera or alcohol-based wipes, which create a cooling sensation as they evaporate.
• Change Your Position: Sleep on your side to minimise heat retention, or try the "starfish" position to avoid transferring body heat to your partner.
• The "Egyptian Method": Mist your sheets with water or use dampened sheets that have been lightly spun in the dryer. This method can help cool you through evaporation.

 

Conclusion

Staying cool at night requires a mix of adjusting your bedroom environment and establishing good habits to regulate body temperature. By understanding how temperature affects sleep, you can make changes that will help you sleep more comfortably, even during the hottest nights. Experiment with these tips and find the ones that work best for you, allowing for cooler and more restful nights.

For a more comfortable night’s sleep, explore our range of cooling bedding products designed to help regulate body temperature and keep you cool throughout the night.