Unless you live in the Arctic Circle, chances are you’ve experienced the misery of trying to fall asleep on a hot and humid summer’s night.
Our circadian rhythm – or body clock – is what regulates our sleep pattern, as well as our appetite and other bodily functions. As it gets dark, our brain releases melatonin to relax us in preparation for sleep, which has the additional effect of lowering our body temperature. So, to put it simply, the cooler we are, the easier it is to drift off.
But what can you do on those nights when it’s impossible to cool down, when the external temperature starts to interfere with your regular sleep pattern?
Here are some steps you can take to keep yourself cool through the night so you can wake up feeling refreshed.
What to do before bed
Your body takes time to prepare you for sleep, so you should follow suit. Take the following precautions to create the optimal sleep environment even at the height of summer.
Get the right bedding
Not all mattresses, duvets, and pillows are created equal. Some bedding, particularly those made of thick foam, are designed to trap body heat to keep you warm, which nice in winter, but not in summer. Other bedding – such as mattresses with ventilated latex components and open coil systems to circulate air, and latex, foam, and wool pillows – will help keep you cool. Similarly, sheets and pillowcases made of linen and cotton will not retain your body heat.
Keep curtains closed
Keep the sun and heat out of your room by keeping the curtains closed throughout the day. Blackout curtains are particularly effective.
Exercise earlier in the day
Exercise ups your body temperature and makes you feel more alert, so it is best done in the morning or earlier in the afternoon. Anything more taxing than a low-impact yoga session in the evening will cause your temperature to spike and heartrate to increase, resulting in a few hours tossing and turning as it inches back down.
Have a hot bath or a hot drink
While these things might not appeal if you’re already hot, if taken a couple of hours before bed, your body temperature will have fallen lower than it previously was by the time you crawl under the covers.
What to do while you sleep
These measures will help to keep you cool and comfortable throughout the night.
Choose the right nightwear
Just as the material of your bedding can impact how well you sleep, so too can the material of your pyjamas. Insulating material found in a lot of pjs and sweats will trap heat, whereas linen and cotton breathe better. Alternatively, many people prefer to sleep nude or semi-nude in summer.
Put your hot water bottle to use
Hot water bottles can be useful all year long. Instead of filling it with boiled water, fill it with cold water and place it in the freezer for a couple of hours before taking it to bed.
Keep ice water on the nightstand
Lowering your internal body temperature with a few gulps of water will help lower your external body temperature too.
Abandon the duvet
Duvets are designed to keep us warm and cosy, not cool and refreshed. Instead of trying to sleep under a duvet, sleep under a single sheet, or even the throw you use in winter for extra warmth.
Freeze your pillowcases
A final, more unusual tip is to put your pillowcases in the freezer for an hour or two in the evening. This will certainly keep you cool as you fall into the deeper stages of sleep.A beautiful hot sunny day doesn’t have to mean an uncomfortable night. With a little ingenuity, you can enjoy restful sleep all year long.
Looking to improve your sleep quality? Start by getting the sleep surface right. Explore the Mammoth range today and find your nearest stockist here.