Top 15 Tips for More Restful Sleep This Summer
Didn't expect it? The summer heat is here!
When temperatures start to climb, we need to make sure we're well prepared to deal with the heat while we sleep, whether that means creating more airflow in your bedroom or finding the perfect bedding that keeps you cool.
The ideal option is to install an air conditioner at home. With it, it can create an optimal microclimate, live, sleep, and enjoy your summer in peace. If you do not have air conditioning, it is recommended to cool down and create comfort in other ways available. Let's read what to do for sleeping cooler! These tips will help you not to sweat in bed and wake up in the morning awake and in a good mood.
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Do not irritate your nervous system before going to bed.
It is better to avoid heavy movies and shows, playing computer games and conflicts with family and friends. This recommendation is universal and will help you sleep soundly at any time of the year, both for sleeping cooler in the heat and in the cold.
Our tips:
Meditation is a great way to relax, and numerous studies confirm this. There have been meta-analyses of people with anxiety and worry during their meditation sessions. The effects of meditation have been much better than auto-training and simple relaxation. You can find a wide variety of different directions on the Web, including modern, non esoteric practices. To meditate, you need to sit down in a quiet, comfortable place and try to focus in the moment without getting involved in the thoughts that will come to mind. If you can't do it yourself, you can use audio and video materials.
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Closing windows
The heat that enters our apartments mostly comes to us through the windows. From there, the sun's rays enter the room, which makes us feel as if we are in a microwave oven. Thus hot air also gets into the house and there is no way to get it out of the apartment for sleeping cooler.
Our tips:
It's simple - it is necessary to close all the windows. This applies not only to the usual meaning of the word - shutters. It is necessary to block all communication of the apartment with the street through the windows.
The best way to do this is to use thick curtains, which will not allow the sun to penetrate into the apartment. If you close them in the evening, in the morning you can already feel the difference compared to the previous day - it becomes much cooler in the apartment and there is a good chance for sleeping cooler.
There is another option. It is ideal if you do not want to live the whole summer without sunlight. We're talking about mirror film, which many people glue to their windows. It lets in some light and allows you to look out the window, but it reflects most of the sun's rays, preventing the heat from penetrating the room.
Also, do not take the advice to open windows in the heat. If you do not have the ability to arrange a draft, it will only allow the hot summer air with dust and smells from the street into the apartment.
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Air Circulation.
Improving air circulation in your bedroom can pay dividends for your sleep. That's why we always recommend a handy portable or oscillating fan to enhance the breeze in your room and help you sleep soundly.
Our tips:
Become a fan of the fan! Place it across the bed to create a cool, beach-like breeze that keeps the bedroom warm. Freeze some plastic water bottles, place them in front of the fan and turn on the machine. Voila la! It gets easier to live. As for the thermostat, we always recommend about 70 degrees Fahrenheit for sleeping cooler.
If you don't have a fan, a basin of ice and water will also be helpful. Just by placing it near you, you can make being in a hot apartment a little more comfortable.
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Go to the dark side...
While you sleep. Warming up in the sunlight is great, but minimizing the sun's rays in your bedroom is important for sleeping cooler.
Our tips:
Invest in blinds, shades or curtains to keep the sun's rays out. You can also use blackout curtains in the spring to keep the sunlight out. This will save you money on your energy bill during the hottest months of the year.
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You Say pajamas, We Say Cooling pajamas.
Warm and fluffy pajamas are comfortable in December. But don't underestimate the power of pajamas when you sleep.
Our tips:
Wear lightweight, airy fabrics that breathe better. Cotton or linen fall into this category. Moisture-wicking or sweat-reducing materials like outdoor clothing can make you even cooler. You could try wearing a wet T-shirt and socks for sleeping cooler.
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How cool is your mattress?
Now that you've done everything possible in your bedroom to ensure a comfortable sleep, it's time to investigate your mattress. We have plenty of mattresses that use cooling technology and even reduce heat while you sleep.
Our tips:
Look at your mattress and consider picking a cooler one. After all, no one likes to sweat while sleeping. Here are some of our favorites so that you could choose mattress that keeps you cool.
After all, if you're going to invest in something, it should be something you spend a third of your life on, shouldn't it?
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Complement your bed with coolness.
Finally, while it may seem counterintuitive to talk about what you cover and drape your bed with to keep it cool, the mattress cover, pillows and sheets you use are very important to ensure a cool sleep.
Our tips:
Satin, polyester and silk blankets are best forgotten about until the winter. If it is hot at night, it is better to cover yourself with a lighter and more "breathable" fabric. Cotton is ideal: with a cotton duvet you won't feel too hot and get a cooler bed.
You might consider updating your bedding for sleeping cooler. Go ahead and look at our favorites!
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Eat less meat and avoid alcohol in the heat.
The body produces a lot of heat from eating meat, so in summer, if possible, it is better to replace some meat dishes with something lighter. Alcohol leads to vasospasm and high blood pressure, which worsens the quality of sleep.
Our tips:
Try to eat more fruits and vegetables during the heat for sleeping cooler. In the heat we're better to follow the example of the inhabitants of China and Central Asia and drink a couple of cups of hot tea instead of a glass of wine. It does not matter, black or green. Sweat will actively evaporate from the skin surface and we will feel the long-awaited coolness. Mineral water helps to maintain water-salt balance and retain moisture in the body. Water with lemon promotes better functioning of blood vessels, which means it will help relieve them and prevent a hypertensive crisis.
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Turn off all unnecessary appliances!
We have dozens of appliances in our apartments that run day and night. They heat up very little individually, but when put together in one room, they can easily turn a cozy bedroom into a sauna and prevent from sleeping cooler.
Our tips:
If possible, unplug all appliances - at least while you sleep.
There are other things you can turn off in your apartment. We're talking about the towel rail in the bathroom. As a rule, it is connected to a pipe with hot water and, in addition to its main function, serves to heat the bathroom. However, it is not switched off together with the central heating, it continues to work all year round and helps for sleeping cooler during the summer time . Usually it can be turned off by closing the two valves leading from the riser to the towel rail. If there are no such valves, you can try wrapping it in foil. This should prevent the heat from entering the apartment.
Watch less TV and computer. Any home appliances get hot when they work. This causes the temperature to rise by a couple of degrees.
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A popular method in the East.
Soak a sheet in cold water and wring it out. Now we use it as a blanket. That way the body stays cool and it will be much easier to sleep cooling.
Our tips:
Do not forget the mattress cover!
Its main purpose is to protect the mattress from dust, dirt, germs and moisture. All mattress covers without exception perform this function. It can be easily removed and put on by means of straps or rubber bands. Unlike a bulky mattress, it is quite easy to keep clean. As a consequence of use, the sleeping place always stays clean and the mattress will last much longer.
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Breathe deeply.
Oddly enough, it works. Breathing properly helps your body to regulate naturally and cope with the heat.
Our tips:
As soon as you feel overheated, breathe slowly and deeply for a few minutes. Curl your tongue into a tube and then breathe through your mouth for a greater effect. Then hold your breath, and then slowly let the air out through your nose. Repeat this 5-10 times. This method will help you for sleeping cooler.
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Saving from the heat with mint.
The cooling properties of peppermint are known to all. That's why mint drinks are so popular in the heat. Did you know that 1 drop of peppermint essential oil is comparable to 28 cups of mint infusion?
Our tips:
Add 1-2 drops of peppermint essential oil to a tablespoon of baking soda or salt, then dissolve the mixture in a glass of water. Immediately pour the fresh solution into a sprayer and apply to the back of your head, back, legs and feet. Refresh yourself if you wake up at night from the heat. This will help you to sleep cooling during summer time.
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Choose the right sleeping position.
If you sleep alone, try not to let your hands and feet touch each other during the heat. Above all, you should be comfortable.
Our tips:
Choose a pillow that is comfortable for you.
The choice of the pillow depends on the height, head size, and the presence of diseases of the cervical spine. We have selected options that are sure to find your dream pillow for sleeping cooler with orthopedic effect:
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Separate beds.
Of course, not all couples are thrilled with this advice. But what can you do, because in the heat it is better to sleep alone. Two bodies produce twice as much heat. In summer you need as little of it as possible.
Our tips:
The hot summer is not the time for a hot hug. If you are already literally melting and can not sleep, you have to sleep in different bedrooms. Ideal option is to sleep on different beds, or at least spread out on one large, but in different corners for sleeping cooler.
The last and most unobvious tip.
A few minutes before bedtime you should take a hot shower for five to seven minutes. You will artificially overheat, and in response to such an effect the thermoregulatory mechanisms will actively start up, which will start to bring the temperature to normal. Your body temperature will drop about half a degree lower than usual. This is enough to initiate the processes of sleep.
A great role in the preservation of health in the hot summertime is the ability to adapt. Our forefathers lived without air conditioning and cooled their living quarters by improvised means. Today millions of people live in the equatorial belt, not everyone has climatic equipment (conditioners) at home, but they somehow survive and have an active way of life. They are helped by the ability to adapt to their circumstances. Nobody gets depressed about the heat, nobody panics when the temperature outside is more than +45 degrees. The human organism is able to survive even in more extreme conditions. The main thing is to be able to adapt to them, using the usual improvised methods. The most effective are listed in this article. And they do not include an air conditioner.