How to sleep when it’s hot: Five tips for sleeping in heat

Mar 23

Tossing and turning in bed like a rotisserie chicken desperately trying to find some relief from the heat is no fun!

The warmer weather can wreak havoc on our sleep as our bodies prefer a lower temperature for optimal slumber.

Blasting the air conditioning all night is certainly an option, but the impact on your energy bill may cause as much discomfort as the heat!

So, what can you do to improve the quality of your sleep on those hot and sweaty nights?

We’ve got you—here are our top five tips for how to sleep when it’s hot.

1. Block out the light

The UV rays from the sun can cause the temperature in your room to rise through the process of solar radiation. When the sunlight enters your room through the windows, it is absorbed by the objects and surfaces, which convert the radiation into heat energy. So, by the end of the day, when you want to curl up and sleep, your bedroom can feel like a sauna.

Energy-efficient window attachments, glazing, and block-out curtains can help reduce solar heat gain. Studies demonstrate that even medium-colored draperies can reduce heat transfer by 33%, making your room a little bit cooler when it’s time to get some rest.

2. Take a hot shower

Yes, that’s not a typo—as crazy as it sounds, taking a hot shower can help your body to cool down. It might not be the solution you expected when reading an article on how to sleep when it’s hot, but the science behind this strategy is strong.

When you enjoy a hot shower, your body temperature rises, causing blood vessels in the skin to dilate. This increased circulation encourages your body to release heat and reduces your internal core temperature.

Furthermore, when you step out of the shower, the water on your skin evaporates, adding to the cooling effect. And we all know that a hot shower can relax tired muscles and help you to unwind at the end of the long day.

So, although it may seem contradictory, enjoying a hot shower before bed can lower your body temperature and improve the quality of your sleep.

3. Choose natural clothing and bedding

Natural fabrics such as cotton, linen, and bamboo are excellent options for sleepwear and bedding as they help to keep your skin dry and cool. These natural fibers offer improved breathability due to increased air spaces in the structure of the fabric. Cotton, in particular, is also hydrophilic, which means that water sticks to the fibers helping to wick away liquid such as sweat or moisture in the air.

Try and opt for sleepwear and bedding made from natural fabrics to keep you comfortable at night. And for additional relief, some people even like to put their pillowcases in the freezer before heading to bed.

4. Don’t exercise close to bedtime

While exercise is essential for your overall health and well-being, working out before bed can raise your body temperature and make it harder for you to stay cool.

During exercise, your muscles create energy, and 80% of that energy is converted to heat. This heat is distributed throughout the body and causes your internal temperature to rise. It can take some time for your body to release the heat and cool down.

So, if you schedule a workout right before bed, your temperature may still be elevated, making it more challenging to get comfortable and achieve a good night’s sleep.

5. Watch what you eat and drink

Certain spicy foods like red peppers can increase your core body temperature disrupting your ability to cool down and get to sleep. So, enjoying these foods at lunch during the warmer months might be best.

What you drink is equally important, with studies showing that alcohol significantly impacts thermoregulation, meaning you’ll have a harder time bringing your body temperature down for sleep—not to mention alcohol’s impact on kidney function, increasing urination, and dehydration.

Finally, when it comes to staying cool, make sure you are drinking plenty of water. We lose a lot of fluid through sweat in the warmer months, so staying on top of your hydration is vital.

Keep your family cool and prioritize sleep

Many people struggle with how to sleep when it’s hot. The rising temperatures can make the whole family uncomfortable, leading to sleepless nights and long days. So it’s crucial that you prioritize sleep and stick to a consistent routine.

Also, remember that your little ones will need monitoring during these warmer months as they may be unable to communicate their discomfort to you. Babies, in particular, are more prone to overheating as their thermoregulatory system is still developing.

So, watch your kiddos for any signs of heat distress and make environmental adjustments to keep them cool and comfortable.

As always, the team at My Sweet Sleeper is here to support you in any way we can.

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