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First Published: 14th October 2022, written by Olivia Doonan | Last Updated on 6th April 2024 | Reviewed and Edited by Chloe Safilo
When the blazing summer heat comes knocking on your door, it’s time to find ways to stay cool at night. A hot bedroom is one of the most common triggers for sleep problems, and you need to know how to manage this. While most homes have air conditioning units and other cooling systems, it might not be enough to keep the indoor temperature cooler.
This means that you and your family will have to find other means to deal with the heat. Luckily, there are lots of things that you can do to feel comfortable at night without having to spend much. Here are a few ways to stay cool at night.
Avoid Eating Before Bedtime
The digestive system is at its slowest during sleep, so the last thing you want to do is stuff your face before bed. Eating too close to bedtime can increase gas and cramps, seriously disrupting your sleep. If you must have some food before bed, try some light snacks such as an apple or a bowl of cereal with skimmed milk. These foods get digested quickly and will not stress your digestive system just before bed.
Increase Airflow for Ventilation
If you and your partner have different preferences when it comes to temperature, you’re going to need ventilation. Make sure you have a fan on at all times and don’t be afraid to jostle the thermostat up a few degrees if you’re feeling sweltering.
If you’re in a rush, you can open the windows to let in a breeze through the night. If none of these ventilation methods seems to cool you down, you must talk to an HVAC expert to help determine the best course of action.
Switch Off All Electronic Devices
When we get home from a long day at the office, it’s tempting to sit in the dark with a glass of wine and catch up on social media. While this may be a great way to unwind, the blue light from these devices can make it hard to fall asleep.
The blue light emitted from electronic devices can suppress the production of melatonin, the hormone that helps you sleep. Instead, try reading a book with a real, old-fashioned candle. When your body is at rest, your systems produce less heat, making you comfortable at night.
Choose the Right Bedding to Reduce Heat
The bedding and linens you choose can seriously affect the temperature of your bed. While most people ignore bedding during summer, the wrong choice will have you sweltering and breathing hard at night.
For the sheets, try switching to cotton sheets or a cotton comforter. Not only are these materials breathable, but they’re also naturally anti-microbial. As for the duvet, you should go for a bamboo duvet. Besides being lightweight, it keeps you warm enough without causing any discomfort.
Avoid Late-Night Exercise
While exercise is a wonderful way to de-stress, it can also make falling asleep a little trickier. If you have a hectic day at work or a particularly stressful week, you may want to skip the gym and the hot yoga class at night.
It can make it harder for you to sleep at night as your body’s metabolism is higher and generates a considerable amount of heat. All this makes it harder for you to sleep at night.
Avoid Taking Cold Showers Before Bed
Even when it can be tempting to jump in a cold shower when the weather gets hot at night, resist the urge to do so. A cold shower before bedtime can seriously disrupt your sleep by raising your core temperature and making you feel too energised to fall asleep. Instead, try to keep your bedroom cool and use the above tips to make it easier to fall asleep.
Conclusion
When the temperature soars, staying cool at night becomes a top priority. Keeping your house cool can be challenging during the summer, but staying cool at night is even more difficult. To better manage the heat and humidity of the hot season, you can use all the above methods to keep yourself cool and comfortable at night.
