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Sleep 101
Beat the Heat: 6 Tips To Stay Cool During Warm Nights

Ahh, the dog days of summer. Long, sun-soaked days are what we yearn for all year, but the sweltering nights? Not so much. If you find yourself tossing and turning, seeking the cool side of the pillow, and still waking up drenched, this post is your new nighttime manual. Here are six scientifically backed, battle-tested strategies to help you sleep soundly, even when the temperatures soar.

 

1. Block the Sun, Welcome the Breeze

The first rule for maintaining a cool bedroom during the summer is to play smart with sunlight and airflow. Sunlight is your bedroom’s frenemy—a source of natural light and warmth but also a sneaky heater. By keeping your windows open and curtains drawn, you create a shield against the sun’s rays while allowing air to circulate freely. This way, you come back to a room that’s airy rather than an oven.

2. The Subtle Power of a Warm Shower in Preparing for Sleep

Taking a warm shower or bath might sound counterintuitive when you’re already feeling hot and bothered, but here’s the twist—it works. How? Well, when you step out of the warmth of your shower into cooler air, your body temperature drops, signaling to your body that it’s time to wind down. This subtle decrease in body temperature can help you fall asleep faster and improve the quality of your sleep.

3. Finding Harmony with Air Conditioning

Air conditioning seems like a godsend when the mercury climbs. However, moderation is key. Overuse of A/C not only increases your electric bill but also sucks the moisture out of your environment—and potentially your body. To avoid the adverse effects of dry air, such as scratchy throats and dry eyes, use your A/C sparingly. Consider setting a timer that turns off the A/C a few hours after you fall asleep, or invest in a humidifier to keep the air in your bedroom from becoming too dry.

4. Get Down to Stay Cool

Remember those physics lessons about hot air rising? They come in handy for hot sleepers. Sleeping as close to the floor as you can is a naturally effective way to stay cool. If you have a low bed frame or a mattress that can safely be placed on the floor temporarily, give it a try. You might be surprised at the difference a few feet can make. Plus, it could turn into a fun little camping adventure, right in your bedroom.

5. Natural Fabrics for Nighttime Bliss

Your choice of pajamas and bedding can have a huge impact on your thermal comfort through the night. Synthetic fabrics are notorious for trapping heat and hampering your body’s natural thermoregulation capabilities. On the other hand, natural materials like cotton and linen excel in breathability and moisture-wicking. Investing in lightweight, airy pajamas and switching to breathable bed linens can transform your sleep experience during hot nights.

6. Chill at Your Pressure Points

Before you tuck in for the night, consider applying something cold to your body's pressure points—for example, an ice pack placed gently on your forehead or around your wrists for about 5 minutes. These specific areas, where blood vessels are close to the surface of your skin, can significantly influence your body's temperature regulation. This quick chill session before bed helps lower your body's core temperature, setting the stage for a more comfortable and restful sleep, even on the warmest of nights.

 

If you still find yourself struggling to fall asleep during the summer months, our scientifically designed Fall Asleep Patch can provide the solution you need. Our patch features a customized blend of lavender, valerian root, and melatonin, meticulously crafted to help you overcome sleep difficulties. Simply apply the patch before bedtime and let its natural ingredients work their magic, guiding you into a peaceful slumber.

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Sleeping well in warm temperatures doesn’t have to be a summer myth. It’s all about understanding what heats up your space and your body and taking steps to mitigate it. From how you manage sunlight and airflow in your bedroom, to the rituals you perform before bed, and even down to the materials you snuggle into—every choice can bring you closer to that blissful cool comfort.

May your nights be as cool as your days are warm, and remember, the best summer nights are those spent in the arms of Morpheus, not wrestling with the heat. Happy sleeping!

 

 

References:

  • Pacheco, D., & Rehman, A. (2024, March 8). How to Sleep When It’s Hot Outside. Sleep Foundation. Retrieved from https://www.sleepfoundation.org/bedroom-environment/sleeping-when-its-blistering-hot
  • Fulton, B. (2020, July 7). 6 Simple Tips for Sleeping in the Heat. Healthline. Retrieved from https://www.healthline.com/health/6-simple-tips-for-sleeping-in-the-heat#The-bottom-line
  • Chiu, A. (2023, July 15). Five ways to sleep better during a heat wave without blasting the AC. The Washington Post. Retrieved from https://www.washingtonpost.com/climate-solutions/2023/07/15/how-sleep-too-hot-during-heat-wave/
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