Best Cooling Sheets 2023 - Good Housekeeping
August 8, 2023

Stay Cool While Sleeping: Top Summer Sleep Tips

Getting a good night's sleep can be challenging as the summer heat rises, especially if your house or building doesn't have air conditioning. However, quality sleep is essential for everyone's overall well-being. Let's explore strategies to stay cool and comfortable during hot summer nights, ensuring you wake up refreshed and energized.

woman awake in the night, she is exhausted and hot

Create a Cool Sleeping Environment

  • Use breathable bedding materials: Opt for natural fabrics like cotton, as they allow better airflow and wick away moisture, keeping you cool throughout the night.
  • Set up a fan or air conditioner: Circulating air can significantly affect your body temperature. Position a fan or use an air conditioner to cool down your room.
  • Keep curtains closed during the day: Prevent your room from turning into a greenhouse by keeping the curtains or blinds closed during the day to block out the sun's heat.
  • Open windows strategically at night: In the evening, open windows on opposite sides of the room to create cross-ventilation and allow cooler air to flow in.

Optimize Your Bedding

  • Choose natural fibres and temperature-regulating sheets: Swap out heavy bedding for lightweight sheets that are designed to wick away sweat and moisture, promoting a more comfortable sleep.
  • Try a cooling mattress topper: Invest in a cooling mattress topper made of gel-infused foam or other cooling materials to help regulate your body temperature.
  • Use a cold or frozen water bottle: Fill a hot water bottle with cold water or freeze it and place it in your bed to create a cool spot to sleep on.

Dress for the Heat

  • Wear light and loose-fitting sleepwear: Opt for loose, breathable sleepwear made of natural fabrics that allow air to circulate freely around your body.
  • Consider moisture-wicking fabrics: Choose sleepwear specifically designed to wick away moisture, helping you stay dry and cool throughout the night.

Hydration Matters

  • Stay hydrated throughout the day: Drink plenty of water during the day to stay hydrated, as proper hydration is essential for regulating body temperature.
  • Limit fluid intake before bedtime: To avoid disruptive trips to the bathroom during the night, reduce your fluid intake a couple of hours before bedtime.

Cool Down Your Body

Take a cool shower before sleep

  • Lower your body temperature by taking a refreshing cool shower before bedtime.
  • Apply a cold cloth to pulse points: Place a cold, damp cloth on your wrists, neck, and ankles to help cool down your body's pulse points.

Utilize Cooling Devices

  • Try a cooling pillow: Invest in a cooling pillow that provides extra comfort and support while reducing heat retention.
  • Use a chilled eye mask: A chilled eye mask can soothe your eyes and help you relax, making it easier to fall asleep.
  • Wear cooling or moisture-moving sleepwear. With its proprietary moisture management technology, Lusomé Pajamas can help you stay cool, dry and comfortable all night.

Mind Your Mattress

  • Choose a breathable mattress: Opt for a mattress with good ventilation to prevent heat from getting trapped and causing discomfort.
  • Rotate or flip your mattress regularly: Extend the life of your mattress and maintain its coolness by rotating or flipping it regularly.

Nighttime Cooling Rituals

  • Avoid electronics before bedtime: Electronic devices generate heat, so avoid using them at least an hour before bedtime.
  • Use a lavender-scented sleep spray: Lavender has calming properties that can promote relaxation and better sleep.
  • Practice relaxation techniques: Practice meditation, deep breathing, or gentle stretches to relax your body and mind before sleep.

Miscellaneous Tips

  • Elevate your feet slightly: Prop up your feet slightly with a pillow to improve blood circulation and reduce swelling, especially on hot nights.
  • Use a damp towel to cool off: Dampen a towel with cool water and use it to wipe your skin for instant refreshment.
women lying on the bed tired and hot.

A restful night's sleep is crucial for your health and well-being, especially during hot summer nights. By following these tips to stay cool while you sleep, you can beat the heat and enjoy peaceful, comfortable nights throughout the summer season. Prioritize your sleep, and you'll wake up ready to embrace the sunny days ahead.

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