Have you been looking forward to summer too? It’s time again to meet friends outside, fire up the grill, or jump into the lake at 30 degrees and enjoy the weather. But when these high temperatures don’t drop much at night, this summer heat makes it hard for us to get restful sleep. With these tips and tricks, you’ll learn how sleeping in the heat is still possible and how you can wake up refreshed and energized in summer.
Why is sleeping in the heat actually so difficult?
Heat not only makes it harder to fall asleep, it also affects how well you sleep. Temperature has a significant impact on sleep. During sleep, you go through several phases. In the first phase, you enter light sleep. In the following stages, the core body temperature must drop by about two to three degrees before deep sleep can be reached. However, if the core temperature is too high, the brain has difficulty distinguishing whether you are awake or asleep, which can affect sleep quality. Want to learn more about sleep phases? Then read here how to find your ideal sleep rhythm.
So what is the ideal temperature for sleeping?
The room temperature can therefore affect the core body temperature. In general, about 16 to 18 degrees Celsius is the ideal room temperature for falling asleep and staying asleep. A cool bedroom thus provides better conditions for good rest.
So what can you do on hot, muggy nights to create the optimal environment for sleep? Fortunately, there are many different measures you can take to cool yourself down and maintain a comfortable temperature throughout the night.
Tips on how to sleep best in the heat:
Sleeping with the window open
If the room is warmer than outside, it’s best to leave the windows open at night to let in a fresh breeze. Night air tends to get cooler in the early morning hours. Fresh air can thus help lower the room temperature and prevent the room from feeling very stuffy. However, try to keep the windows closed during the daytime and draw the curtains. Keeping sunlight out of the bedroom helps the sleep area stay cool, even on especially hot days. So draw the curtains first thing in the morning and only open them when you go to bed.
The right sleep gear:
Choosing the right sleep gear can make a big difference in balancing the high room temperature and coping well with critical heat. Cooling pillows and thermoregulating, lightweight summer blankets can optimize your sleep temperature, providing more rest and a health-conscious sleep with high comfort.
The airy and lightweight summer blankets from Third of Life have special features that can optimally regulate your temperature and help you fall asleep more easily.
The cooling pillows from Third of Life provide a cooling effect during sleep thanks to their special technology, ensuring the perfect sleep experience on warm nights – even in the height of summer! The innovative ClimaCool technology of the pillow cover of the VITAL ice pillow ensures a sustainably cooling effect during sleep and a refreshing sleeping climate on these hot nights. Ventilation channels in the pillow core create unhindered air circulation and optimal moisture transport, complementing the ideal climate. With BASF’s CosyPUR foam, the pillow is also resistant to dust mites and is therefore ideal for allergy and asthma sufferers.
The right clothing
The right sleepwear should not be underestimated either. Some people prefer to wear pajamas or sweatpants in bed, while others find it more comfortable to sleep naked or partially naked. Choose the sleepwear that feels most comfortable for you. A functional pajama can help prevent your body temperature from rising and causing overheating, and it can optimally wick away sweat. The Sleepwear from Third of Life uses specific zone technology and functional yarns to provide perfect heat and moisture management during sleep!
Avoid exercising shortly before going to bed
In general, exercise has a very positive effect on your health and sleep because it uses energy and helps you feel more tired in the evening. However, if you exercise shortly before going to bed, your body temperature can rise sharply. This can make it harder to fall asleep at your desired time. Moderate exercise or yoga is allowed before bedtime, though.
What else you can do to sleep better in the heat:
- Drink water
Drink a glass of chilled water before going to bed to hydrate your body and compensate for water loss through sweating.
- Warm shower
If you feel hot before going to bed, take a warm shower. Why not a cold shower? Because your body will counteract your efforts by quickly reducing blood flow to your skin. A few minutes later, when blood flow resumes, you’ll feel hot again. A warm shower increases blood circulation to your skin and boosts your body’s heat release. Then you can slip between the sheets feeling clean and comfortable.
- Cooling pulse points
For even more immediate relief, it's best to place an ice pack on the pulse points at your wrists, neck, and even behind your knees. The cold will quickly spread through your body, and you'll notice the difference almost immediately. Just don’t get too cold!
This way, you can finally enjoy summer well-rested and refreshed to the fullest again!
Good night!
About Third of Life
Third of Life is backed by sleep experts with many years of experience who want to help you sleep better. In close collaboration with sleep researchers and based on studies from science and practice, we develop functional sleep products, from nightwear to pillows and duvets to mattress protectors, to improve the special third of our lives: sleep. In our magazine, we also provide helpful tips and recommendations for restful nights.
More on the topic:
Relaxation Exercises for Falling Asleep – Five Techniques for a Restful Sleep
How can you help your child get back to a regular sleep schedule?