Sleeping in Heat: Key Considerations to Bear in Mind
As the summer heat sets in, getting a good night's sleep can become a challenge. However, with some simple adjustments to your bedding and window treatments, you can create a cool and comfortable sleeping environment.
Firstly, opt for lightweight, breathable, and moisture-wicking bedding materials like cotton or linen. These materials promote airflow and help keep you cool, making them ideal for hot summer nights. Additionally, consider cooling mattress toppers and pillow protectors designed to enhance airflow and wick away moisture for year-round comfort.
When it comes to curtains, select blackout or thermal curtains that block sunlight and heat during the day. This can help maintain a lower room temperature (ideally 65-68°F or 18-20°C), which is optimal for sleep[1][4][5]. For rooms that receive a lot of sunlight, consider installing thick and light-tight curtains, blinds, or shutters on the windows of your bedroom.
Here are some additional tips to further improve your sleep quality during hot summer nights:
- Close curtains and blinds during daylight hours to prevent heat buildup inside the room[1][4].
- Use breathable pajamas and consider cooling pillows and sheets to reduce heat retention around your body[5].
- Utilize fans or create cross-ventilation by opening windows on cooler evenings. This complements the effect of good bedding and curtains[1].
- If possible, choose mattresses that sleep cooler rather than foam mattresses which tend to retain more heat[2][4].
- Consider the Scandinavian sleep method, which involves using two separate duvets or sleeping in positions that allow more airflow such as the “starfish position” to reduce overheating caused by sharing a bed[4].
By implementing these strategies, you can improve your body’s ability to cool down, facilitating better and deeper sleep on hot summer nights.
[1] Sleep Advisor. (2021). How to Stay Cool During Hot Summer Nights. Retrieved from https://www.sleepadvisor.org/stay-cool-during-hot-summer-nights/ [2] Mattress Advisor. (2021). How to Choose the Best Mattress for Hot Sleepers. Retrieved from https://www.mattressadvisor.com/best-mattress-for-hot-sleepers/ [3] The Sleep Judge. (2021). The Best Cooling Mattress Toppers for Hot Sleepers. Retrieved from https://www.thesleepjudge.com/best-cooling-mattress-toppers/ [4] Sleep Foundation. (2021). How to Sleep Cool in the Summer. Retrieved from https://www.sleepfoundation.org/bedroom-environment/how-to-sleep-cool-in-the-summer [5] HuffPost. (2021). How to Beat the Heat and Get a Good Night's Sleep. Retrieved from https://www.huffpost.com/entry/how-to-beat-the-heat-and-get-a-good-nights-sleep_n_5e29a5fce4b063b07f03b50d
Science suggests that choosing cooling mattress toppers and pillow protectors, as well as opting for lightweight, breathable, and moisture-wicking bedding materials like cotton or linen, can significantly improve health-and-wellness by facilitating better and deeper sleep on hot summer nights. Moreover, adopting strategies such as using blackout or thermal curtains, breathable pajamas, and utilizing fans or creating cross-ventilation can further enhance the quality of sleep during the summer season.
