It’s summertime and the living is easy, unless your bedroom is hot and stuffy. According to the National Sleep Foundation, sleep studies have shown that the optimum room temperature for sleeping is between 60 and 67 degrees, so cooling your bedroom by a few degrees in the evening will help you sleep better during the hottest months.
8 Cost-Effective Tips To Staying Cool At Night This Summer
Air conditioning is the most effective way to cool a room, but if you don’t want to run up your electric bill, here are some quick tips for sleeping more comfortably.
Prevent Heat Build-Up In Your Sleep Environment
Prevent heat build-up in your sleep environment by keeping your blinds closed or your shades down to block the sun’s rays. Also, don’t open your windows during the hottest part of the day. Instead, open them in the early morning and evening when the temperature outside is cooler than inside.
Use Natural Fiber Bed Sheets
Huffington Post recommends selecting sheets made of natural fibers, such as cotton, to allow for better ventilation and airflow. Consider that light colored bed linens will be a cooler choice than dark colors, which absorb more sunlight.
Eat Smaller Meals More Frequently
Avoid eating large meals during a heat wave because your body generates more metabolic heat as it breaks down the food. Instead, eat smaller meals more frequently and remember to stay hydrated by drinking plenty of cool liquids.
Use Well-Placed Box Fans
There are a couple of ways fans can be used to help cool your room. A box fan placed in an open window will create a cooling cross flow of air. You can also place a large pan full of ice in front of your fan and let the chilling breeze flow over you as you sleep. If you have a ceiling fan, be sure to set it to run counter-clockwise, pulling hot air up away from your bed.
The Egyptian Method
You can also use the so-called Egyptian method to cool off at bedtime. By covering yourself with a damp sheet or towel, your body will cool off by evaporation in a similar manner as sweating. If you’d rather not lie under a wet sheet all night, you can hang it near an open window or fan and the same principle will apply.
Frozen Hot Water Bottles
Snuggling up to a hot water bag that’s been frozen can provide instant relief on a hot night, according to greatist.com. If you can’t find your hot water bottle, you can substitute a sock filled with rice that’s been in the freezer for an hour or so.
Try A Gel Cooling Pillow
Try using a pillow designed to pull heat away from your head. The National Sleep Foundation finds that sleep surface affects your body temperature. Sleep comfortably with a hypoallergenic cooling gel pillow with layers of materials that absorb heat, allowing your head to stay cool all night long.
Eat Spicy Foods
Consuming spicy foods during hot weather may seem counter-productive, but according to the Huffington Post, eating foods such as chili peppers and curried dishes enhances your blood circulation and causes you to sweat. As the moisture evaporates, your body temperature decreases and you cool down. This might be a tasty way to fall asleep during the hottest months of the year.
Hopefully these tips help sleep better and stay cool all summer long, even as the mercury climbs higher.
About The Author
The Daily Dozers The Daily Dozers is a team of our finest Mattress Firm sleep happy experts, pooling their expertise to bring you all you need to know on sleep news of the day and the latest trends in sleep health. Sometimes our team of regular Daily Doze contributors (Craig, Ken and Sunni…not to name names) will throw a pillow or two when trying to decide who gets to write about which topic; and when that happens, we let our task force of daily dozin’ specialists play referee, pooling their knowledge on the topic. From super-sized snoring habits to the very real struggle of trying to become a morning person, there’s no topic too tired for The Daily Dozers. Best Night’s Sleep: There’s nothing that this dream team loves more than long walks on the beach to prepare for a peaceful slumber, a warm cup of lavender tea, an old Jane Austen novel and curling up in the comfort of their very own Mattress Firm beds.