10 Tips to Sleep Better on Hot Summer Nights
Trying to secure a good night's sleep during the summer can be frustrating, with mounting temperatures that can leave you tossing and turning in bed. With the arrival of sweltering summer nights, it’s pivotal to prepare your bedroom.
From kicking off that thick quilt in favour of a thin summer duvet, to buying the most breathable bedding for summer, we’ve got the DUSK knowledge you need to sleep soundly – even on the hottest of nights.
In this blog post, we’ve compiled our top tips to show you how to cool down your bedroom and get the best night's sleep this summer.
Select a Summer Duvet
Deciding on the right duvet is essential to getting a good night’s sleep, but it’s about more than picking the perfect tog rating. In fact, the fabric and filling are key components and choosing the wrong one could leave you feeling a little too hot.
When selecting your summer quilt, make sure you go for a low tog-rating, like our 4.5 tog or all seasons designs. For the filling, a natural feather and down duvet offers unbeatable breathability, while microfibre has anti-allergy properties to keep those pesky allergies at bay.
Choose Cotton Sheets
Satin and silk sheets certainly look luxurious but if you’re hoping to keep cool this summer, then the fabric you choose is key. For the hottest months of the year, it’s all about how your sheets feel, with one factor that’s crucial to your comfort: breathability.
As one of the most breathable fabrics, we recommend cotton bedding. This is because cotton acts as a natural ventilator, meaning it facilitates air flow while also wicking away moisture – properties that will help you to sleep in the sizzling heat.
Switch Your Sleepwear
Just like bedding, make sure you select breathable bedclothes for the warmest months of the year. Loose bamboo or cotton pyjamas are perfect for hot weather, as they provide a comfortable layer that also allows your skin to breathe, so you won’t get too hot.
Remember, selecting the wrong sleepwear during the summer could raise your temperature and play havoc with your sleep, leading to an uncomfortable and unpleasant night. So, make sure you avoid those fluffy and flannel designs!
Create a Cool Bed
Resting your head on a cool, crisp pillow may sound wonderful during the hot summer months, but how can you achieve this in the heat? Fortunately, there’s a simple solution: filling your hot water bottle with cold water.
As well as helping you enjoy a cool pillow, this is also a great way to create cool sheets – just place under your covers half an hour before you get into bed. Alternatively, If you don’t own a hot water bottle, you can also refrigerate a wheat heat pack, cushion or gel pack to help you drift off in comfort.
Cool Down with a Shower
Taking a cool shower has been shown to have a number of positive effects, giving you glowing skin, healthier hair and even boosting your immune system. In the summer, a cool shower can also help to reduce the temperature of your skin, helping you to nod off.
To get the most out of your cool shower, hop in shortly before going to bed. However, make sure you don’t go too cold and instead opt for lukewarm – freezing cold water can restrict your blood vessels and trap heat inside your skin, while a lukewarm shower will increase blood flow and heat loss.
Consider Your Core Temperature
While a cool shower will lower the temperature of your skin, incorporating some breathing exercises into your bedtime routine could work wonders for your sleep. This is because breathing exercises can help you relax, reduce anxiety and lower your core body temperature.
While there’s a range of breathing exercises that can help, our favourite is the 4-7-8 technique – you can find a helpful guide here. After practicing this technique for just a few minutes, you should feel cooler and less stressed, helping you to get to sleep on hot summer evenings.
Keep Sunlight Away
Fixing your bedroom environment is essential when trying to get a good night’s sleep during the summer. After all, you can have the most breathable bed sheets but if your bedroom is boiling, you’re likely to struggle to stay cool.
Blocking out the sunlight is an easy and effective way of lowering the temperature of your bedroom. Unless your window faces north, make sure you close your blinds or curtains during the day to prevent the sun streaming in and heating up your space.
Fall Asleep to Rain Sounds
Nature sounds can be a great way to relax and it seems listening to rain can benefit your sleep. This is because rain sounds are classified as ‘pink noise’, a type of noise that has been shown to boost deep sleep and enhance the quality of your slumber.
Many studies have shown that heat can interfere with REM sleep, reducing the quality of your shut eye, meaning listening to rain during the summer could be hugely beneficial. There’s also a chance you may subconsciously associate rain with cold water, which could trick your brain into thinking it’s cooler.
Wear a Cold Headache Patch
If you suffer from regular headaches or migraines, then you’ll know the relief that can come from a cold headache patch. Yet for non-headache sufferers, they can also be a fast way to make you feel cooler and help you to nod off during the summer.
These patches are long-lasting, so they can reduce your temperature all night, keeping you cool while you sleep. Simply peel, stick and relax as you enjoy the cooling sensation. What’s more, many of these patches are reusable, so you can enjoy ongoing relief.
Fire Up Your Fan
If your home lacks insulation, your windows face southwards, or your bedroom is on the top floor, you may still struggle to stay at a comfortable temperature. If that’s the case, your fan may become your new best friend this summer, helping to keep you and your bedroom cool.
To get the most out of your fan, set it up opposite your open window – this will create a cooling cross ventilation. Alternatively, fill a bowl with ice and place a safe distance in front of your fan to enjoy an icy breeze as you drift off.