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Table of Contents
- Tip #1: Choose the Right Bedding
- Tip #2: Take a Cold Shower or Bath Before Bed
- Tip #3: Wear the Right Pyjamas (or None At All)
- Tip #4: Drink a Glass of Water Before Bed
- Tip #5: Air Circulation is Key
- Tip #6: Modify Your Mattress
- Tip #7: Fill a Water Bottle With Ice-Cold Water
- Tip #8: Freeze Your Sheets
- Tip #9: Sleep Alone
- Tip #10: Choose a Cooler Pillow
- FAQs
- Final Thoughts
The promise of summer nights often fades when faced with the reality of excessive heat. Sticky sheets, restless nights and the desperate search for a cool spot certainly don't set the scene for a peaceful slumber
So, what is the solution for staying cool on hot summer nights?
In this article, we provide you with ten practical, air-conditioning-free strategies to help you reclaim your cool and achieve a restful sleep this summer.
Tip #1: Choose the Right Bedding
The right bedding can make a world of difference when it comes to keeping cool in spite of the hot weather.
We recommend ditching the heavier blankets in favour of lightweight, breathable bedding made from natural materials like cotton. Egyptian cotton, in particular, is renowned for its ability to wick away moisture, keeping you cool and comfortable throughout the night.
For duvets, opt for one with a Thermal Overall Grade of about 4.5. This rating indicates a lighter level of insulation, perfect for preventing overheating while still providing a gentle layer of comfort. Specifically, our Embrace Silk Filled Duvet has a luxurious lightweight appeal and great temperature-regulating properties.
While synthetic fibres and non-breathable silk may appear appealing, they tend to be culprits of trapping heat and disrupting sleep. Rather, switch out your bedding for something made from natural materials to promote optimal airflow.
Tip #2: Take a Cold Shower or Bath Before Bed
Combat summer night restlessness by reducing your core body temperature before bed. One of the most effective ways to do this is to take a cold shower or bath in the evening.
Opt for a temperature that feels refreshing, rather than shockingly cold, to gently ease your body into a state of relaxation. If you're not a fan of cold water, a cool or lukewarm shower will also suffice.
A night time shower or bath also rinses the sweat off your body, meaning you'll get into bed feeling fresh and clean.
Tip #3: Wear the Right Pyjamas (or None At All)
Pyjamas play a crucial role in your overall sleep quality. Save the fuzzy co-ords and cute onesies for winter and rather go for loose-fitting clothing with short sleeves. Pyjamas made from natural fibres like cotton will also offer breathability and absorbency.
Alternatively, you could sleep naked. This may seem like an extreme option to some, but there are plenty of benefits that come with sleeping in the nude, including a boosted metabolism.
Tip #4: Drink a Glass of Water Before Bed
In the summer months, you are more likely to sweat during your sleep, which can lead to dehydration. This is why it's so important to drink a glass of cold water before bed. Not only will your organs thank you, but this is also a quick way to bring down your core temperature.
The only thing to be careful of is drinking too much water, as this could lead to multiple trips to the bathroom in the night. One glass before bed should be fine.
Tip #5: Air Circulation is Key
Hot, stuffy rooms are a sure fire way to disrupt your sleep. To help combat this, create a cross breeze by opening windows on opposite sides of your room.
If your windows are limited, position a fan near an open window to draw in cooler air.
Ceiling fans also work wonders. Just make sure that the blades are spinning counter-clockwise so they are lifting the hot air up and out of your room.
It may take some experimenting to get it right, but once you have mastered circulation and ventilation, you can look forward to sweet dreams all night long.
Tip #6: Modify Your Mattress
If you've tried a variety of solutions and you're still struggling to stay cool, it may be your mattress that is the problem.
Consider these practical adjustments to your sleep environment:
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Temporarily moving your mattress directly onto the floor can be surprisingly effective. By lowering your sleep surface, you're placing yourself in a cooler zone of the room, as warm air naturally ascends.
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If your bedroom is located upstairs, consider temporarily moving your sleeping arrangements to a downstairs room. These lower levels tend to maintain a cooler temperature, providing a welcome respite from the heat.
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For a longer-term solution, exploring a bamboo mattress could be a worthwhile investment. Bamboo is naturally breathable and known for its excellent temperature-regulating properties.
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To further improve your sleep surface, consider adding a cooling mattress topper. These toppers are designed to promote airflow and prevent heat build up, ensuring you're not sleeping directly on dense, heat-trapping foam.
Tip #7: Fill a Water Bottle With Ice-Cold Water
Think about the concept of taking a hot water bottle to bed when it's cold. This is very similar, except you put ice-cold water inside a water bottle and sleep with it next to you.
Just make sure the bottle is sealed properly to avoid any unwanted leaks in your bed.
Tip #8: Freeze Your Sheets
This may sound absurd, but many people pop their sheets and pillowcases in the freezer a few minutes before bed. The trick is to put the sheets in a plastic bag to prevent them from getting damp.
The feeling of jumping into icy cold sheets on a hot summer night is hard to beat.
Tip #9: Sleep Alone
If you share a bed with a partner or your kids, it's going to be harder to get a good night's sleep on hot nights. If you can, try to sleep separately from any other family members or at least on opposite ends of the bed.
You should also try to discourage your pets from sleeping in your bed, as the heat from their bodies can increase your own body temperature.
Tip #10: Choose a Cooler Pillow
To maintain a cool and comfortable head and neck, consider upgrading your pillow and pillowcase with breathability in mind. Remember, the right fabrics and weaves can make all the difference in promoting airflow.
For those who tend to sleep warm, we recommend exploring pillows filled with fibres like bamboo and silk. Bamboo, in particular, has natural breathability and moisture-wicking properties, providing a refreshing coolness.
Pair this with Egyptian cotton pillowcases, renowned for their smooth texture and ability to enhance airflow, for an optimal cooling combination.
FAQs
What sleeping position keeps you cool in hot weather?
Some studies suggest that sleeping in a 'spread eagle' or 'starfish' position is the best way to stay cool in hot weather. If you have enough space, extend your limbs to all four corners of your bed so that each limb has enough space for airflow and breathability.
What is the best bedding for hot sleepers?
Cotton bedding, especially Egyptian cotton, is a great option for hot sleepers, thanks to the fabric's breathability and moisture-wicking properties.
Additionally, a percale weave is preferred, as your sheets will feel crisper and drier than they would with tighter weaves.
Is an air conditioner worth it for summer weather?
An air conditioner is a costly investment, typically ranging between £990 and £2,000 depending on the size, brand, and model. However, an AC is a highly effective way to keep you cool no matter how hot the weather gets. Just remember to factor in the cost of electricity as well.
Should I go to bed with wet hair to try to stay cool?
A cool shower is recommended to bring down your body temperature, but going to bed with wet hair can lead to hair breakage and scalp issues, especially if you have long hair. At least try to dry your hair a bit before bed.
The sound of the fan makes it difficult for me to fall asleep. What should I do?
Try to give it some time. After a few days, you should get used to the sound of the fan. Alternatively, you could try using a lower setting or wear noise-cancelling sleep head phones.
How can I sleep comfortably on a hot night?
To sleep soundly and comfortably on hot nights, focus on cooling your body and your environment. Start by taking a cold shower or bath and drinking plenty of water. Choose breathable bedding like cotton or linen, and maximize airflow by using fans and opening windows to create a cross breeze.
Final Thoughts
Don't let the summer heat steal your sleep. Armed with our 10 practical strategies, you're now equipped to create a cool, comfortable sleep environment.
At Belledorm, we believe everyone deserves to enjoy excellent sleep quality every night. That's why we offer an extensive range of breathable bedding, including pillowcases, duvet covers, sheets, and more. We specifically recommend our range of Egyptian cotton bedding, but there are plenty of other options to choose from.
