Feeling the heat at night? This can make it difficult to sleep, which has a knock-on effect on your mood in the morning.
Fortunately, there are plenty of tried-and-tested tips that can make you more comfortable when it’s too hot to sleep.
Here, learn all about getting to sleep when temperatures rise, and what you can do to stay cool in summer.
What’s the ideal room temperature for sleeping?
Studies suggest that the optimal room temperature is 19–21°C. But when you’re trying to sleep, you might prefer to set the thermostat a little lower.
Your core body temperature should drop by a few degrees in order for you to reach a state of deep sleep. So a cooler room — around 16–18°C — can help you reach this optimal temperature.
What to do when it’s too hot to sleep
Here are 14 ways to keep your body temperature down even when the nights are hot.
1. Use an Eazy Breeze
Opening the windows at night can let in some of that cool night air. But leaving the curtains open to allow more airflow means you’ll wake up bright and early when the sun rises around 6am.
Using an Eazy Breeze can let more air into the room without compromising on your sleep. This easy-to-affix bracket pushes the curtains or blinds away from the window without letting in the light. Buy your Eazy Breeze here.
2. Sleep under a sheet
Swap your hefty duvet for a sheet or low-tog cover. Having a lighter blanket will keep you cosy without adding too much bulk, so you won’t get too toasty under the covers.
3. Invest in a cooling mattress topper
Buying a cooling mattress topper can help you stay cool when it’s too hot to sleep. These mattress toppers are breathable and designed to regulate your body temperature while you sleep, wicking heat away from your body to minimise sleep sweats.
Mattress toppers are relatively pricey, but are still much cheaper than replacing your entire mattress.
4. Avoid tight-fitting pyjamas
Go to sleep in loose cotton PJs (or skip the pyjamas altogether) for maximum comfort at night. Tight-fitting pyjamas — or those made from heavy fabrics like fleece or flannel — will make you feel hotter.
5. Drink cold water
Take a cold glass of water with you to bed, so you can rehydrate throughout the night if you need to. While the water may not stay ice-cold, it’s still important to replace any fluids you’ve lost through sweating during the night.
6. Take a cold shower or bath before bed
Reduce your body temperature by cooling off in the shower or bath in the evening. However, taking a cold shower might make you feel more awake, so it’s a good idea to avoid this too close to bedtime.
7. Use a fan on a timer
Fans are one of the best alternatives to air con, as they’re much more affordable and use far less energy. Fans can help circulate cool air around the room, especially if you leave your windows open at night and use an Eazy Breeze to allow more airflow.
Set a timer on your fan so it switches off when you’re asleep. This will keep the heat (and your energy bills) down.
8. Apply a cold compress
Soak a flannel or small towel in ice-cold water, then rest it on your forehead, chest, or any part of your body that feels hot. If this isn’t enough, you could even wrap a bag of frozen peas in a tea towel, or freeze your hot water bottle for extra chill.
9. Turn off your TV
Minimise the use of any electronics in the bedroom. All electronic items — including TVs, phone chargers, and lamps — generate heat, which can warm up your room and make it harder to sleep.
10. Sleep in the spare room
Sleeping in the same bed as your partner adds extra body heat, making you both feel warm. If possible, consider moving into the spare room on those extra hot nights so you both have your own space.
11. Keep pets out of the room
Like people, pets add body heat to any room. So keeping your pet out of your bedroom — at least on the warmest evenings — may reduce the room temperature and make you feel more comfortable. It will help your pet stay cool, too.
12. Freeze your sheets
Pop fresh sheets in the freezer for a few hours, then put them on your bed just before it’s time to hit the hay. The cool relief may not last for hours, but it’s sure to help you chill out when you get into bed.
13. Avoid napping in the day
The heat can make you feel lethargic during the day, which can make a mid-afternoon nap a tempting prospect. But the more you nap during the day, the less likely you are to get a good night’s sleep. So try to stay awake until bedtime.
14. Minimise caffeine intake
A cup of coffee before bed isn’t the best idea if you want a good night’s sleep. But even drinking highly caffeinated drinks during the day can increase your heart rate, making you feel hotter, as well as keeping you up at night. Try to avoid energy drinks and coffee in the afternoon.
Buy your Eazy Breeze from Maxview
An Eazy Breeze is one of the most affordable ways to get a better night’s sleep when it’s hot. Watch this video to find out how it works:
See more ways to keep rooms cool in summer.